Sample Diet to increase Muscle Mass
The following guidelines are for information ONLY and not intended to replace the advice of professionals as a doctor, nutritionist or dietitian, whose intervention is necessary for the prescription and the composition of therapies food CUSTOM. Diet to gain muscle mass is not described or analyzed by any organ of expertise in dietary or nutritional, therefore its composition and its organization can be extremely heterogeneous on the basis of the professional work that draws. The principles on which it is organized on a diet for the mass can be many and will be exhibited below those that are considered most important.
The diet for the masses is a diet that, if associated with a specific training overload, can help increase muscle mass seen as hypertrophy (and hyperplasia).The diet for the mass is normal calories or calorie (max 10%) and follows a nutritional breakdown, depends on the method you want to use, and even the breakdown of the calories in each meal is a characteristic feature of this kind of power and generally is more fragmented than the classical normal calories diet.The diet for the mass must possess certain essential requirements are listed below. Health and nutritional balance Energy intake and nutritional or calorie normocalorico Energy distribution divided into at least 6 meals More specifically, the diet for the mass must be made: ALL essential molecules (amino acids, fatty acids, vitamins and mineral salts) in sufficient quantities.
More protein (based on subjectivity and body composition) compared to a traditional diet normocaloric, distributed evenly throughout the day, personally I use a coefficient of 1.5-2.5 g / kg for individuals with a body fat (BF) less than 10%, and a coefficient of 1.5 g / kg for subjects with more than 15% BF About 25-30% fat calculated on the needs of normal calories, even when applied in high calorie regimes Carbohydrates in sufficient quantities to support overall energy and distributed so as to harness the power of anabolic insulin (stimulated by them), but without overdoing the fat deposit. From the practical point of view and application, food choices are the same as a good and healthy diet. The diet for the masses is a diet that must be constantly monitored (body composition analysis) as a possible overestimation of energy can easily lead to excessive accumulation of fat, it is clear, it is normal for all by promoting anabolic processes (mainly through un’ipercalorica) a part of the mass gained appears in nature adipose (FM), but this increase must be proportionately lower than the gain of muscle mass. The choice of a high-calorie diet provides a time limit beyond which it would be appropriate not to continue, it depends primarily on the body’s response to food in question and the degree of fat accumulation reached (which should never be> 15%).