Bodybuilding is always mass, strength, energy, relief. It is also a crazy stress for the whole body. During intense workouts with iron, it tries to smooth out and mitigate the harmful effect of your activity on it, but the stressful environment for the body is eliminated, with some supercompensation, knowing the fact that you will not stop there and will continue to train.
What is needed to restore the body?
Only two factors are needed to eliminate damage:
- bodybuilding nutrition set , where there are enough carbohydrates that you always have energy and power, and protein as the main building material of your body;
- and of course time.
As you know, any repair work requires building materials and time to complete. This statement is true both for home renovations and for your muscles. Our body is designed in such a way that it requires a certain amount, sufficient for our life, both proteins and carbohydrates. Metabolism implies that part is spent and part is consumed. Therefore, if your goal is to gain mass, you need to make up your daily diet in such a way that the consumption will significantly exceed the costs. This is the secret to gaining mass.
Calculate daily calorie intake
If at the moment, for example, you consume 1700 kcal per day, but there is no progress, then you should add another 500 – 800 kcal to this figure and look at the result. He will not keep you waiting long. But in this matter, as in the others concerning the structure of the body, one should take into account what type of body composition you belong to. For ectomorphs, naturally tall and thin people, the increase in calories should be significant. You can add 800 and 1000 kcal for good business. But the endomorph, in which, with an excess of necessary calories, fat deposits will begin to appear. The advice is to start with a small increase of 500 kcal. Then, based on the result, you will figure out what to do next – either stop at this figure, or increase it even more.
After completing the fight against calories, we proceed to drawing up an optimal diet. The optimal nutrient ratio should be 20-30% protein, 10-20% fat and 50-60% carbohydrates.
Protein or protein?
It often happens that a person with already excellent results and excellent shape is asked ridiculous questions – “How did you get so pumped up? Probably sat on protein? ” Believe it or not – everyone is on protein, including you. Protein is pure protein. These are meat, cottage cheese, eggs. Protein is a common food. It’s just that athletes, not gaining protein in a day, catch up with protein. I don’t want a person to stand in the kitchen and cook another piece of meat for himself. Or there is no desire at all. That’s when the magic protein comes to the rescue, which compensates for the protein that was not received per day.
Bodybuilding nutrition set from Grow Food implies that when gaining weight, you should consume at least two grams of protein per kilogram of weight. It should also be borne in mind that in 100 grams of chicken fillet, not 100 grams of protein, as many think, but only 20-25. And in 100 grams of cottage cheese, also not 100 grams of protein, but only 17. Therefore, you need to calculate the daily protein intake in relation to just such numbers. It’s the same story with carbohydrates.
Therefore, you think carefully, are you a mathematician and strategist or an athlete? Perhaps you should entrust your diet to the professional nutritionists and chefs that Grow Food has assembled to free up your time for new achievements! With us, you will eat five times a day in accordance with all the rules of a healthy diet, and your calorie intake will be within 2700 kcal per day. Just dial the GF hotline and order the balanced POWER menu for effective muscle gain and enjoy your workout and your progressing form!