I today’s article we will try to introduce you to the secrets of building muscle mass. Our first step in laying out a diet for “mass” should be to calculate our daily caloric needs.
How much to eat when building muscle mass
Once we have calculated our caloric needs, which will show us how many calories we should consume to maintain weight – we should add 500 calories to our result at the beginning. It is not recommend to add 1000-2000 calories at the start of building period because too much calories may cause too much fat gain.
The next step is to watch your body and gradually add about 250 calories per week. Use macronutrients ratio presented below
- 1.5g of protein per kilogram of our body weight.
- 4 – 6g of carbohydrates per kilogram of our body weight.
- 1.3g of fats per kilogram of our body weight.
The diet during this period consists mainly of carbohydrates, so the less processed products containing carbohydrates we use, the better quality results we will get. Below are some examples of sources of carbohydrates, proteins and fats.
- Dark bread
- Carbo and Gainer Supplements
- Protein supplements
- Coconut Oil
- Rape Seed Oil
- Olive Oil
- Oily fish rich in omega 3 fatty acids
The period of building muscle mass is a time where we consume larger amounts of food than normal, so the cost of our nutrition increases. Try to focus on cheap sources of carbohydrates when funds are limited. When it comes to cooking, I recommend making food the day before so you don’t have to worry about it in the morning.
Another valuable tip is to shop once a week, so you know how much you are spending and save a lot of time. When it comes to the number of meals, a good solution is to have 3 to 6 meals a day. The more often we eat, the more our metabolism increases and so does our appetite. However, remember that each of us is different and specific schemes are not always optimal for everyone. Always during a diet we can make some modifications that will help us achieve the desired effect.