Every day I open my e-mail box, every day I read dozens of your messages, every day I find out that 90% of you keep asking the same thing. And even though you will find many articles on a similar topic in magazines and on the Internet, even though you only need to look into many discussion forums and go through them for a while, in today’s article I will allow myself to answer again the question I hear so often: “How to gain weight muscle mass? ”
Right at the beginning, I would like to emphasize the goal of the article and your efforts, which will not be to carve the abdominal muscles into perfectly shaped bricks, but to gain mass, both muscular (especially) and partly (though significantly smaller) fat, which is the training phase is practically impossible to prevent. Very often you write to me that your goal is to gain muscle mass and at the same time lose fat. Which is what it would be, but mainly with the support of substances that are completely taboo for us in this article, so I will focus here on a much more prosaic procedure: we gain muscle mass with a small amount of fat and before summer we change training and everything else, do we break down fat, keep muscle mass and the result? It will be perfect!
This article is intended primarily for complete beginners, ie. to those of you who are not yet fully aware that the whole success of the training process is based on a quality diet. The rest of you will most likely not find any groundbreaking news in the article, but I believe that repeating the facts that have been touted many times cannot be to your detriment.
Four success factors
Surely, while reading many articles on similar topics, you came across the statement that in order to increase muscle mass, you need to fine-tune four factors: training, diet, supplementation and regeneration. It is very difficult, almost impossible, to rank these four elements in order of importance. Judge for yourself: you have great training, a perfect diet and excellent supplementation. In the morning, however, you get up after four o’clock and in the evening you fall asleep at midnight. Can your body grow? Or I ask differently, does it ever grow? Let’s try another combination: you are a student, ie. you have enough time for great training (and don’t tell me no!), rest and regeneration, but it’s not the best thing with money, so in the morning you will have a poppy seed strudel, try the dormitory canteen at noon and in the evening and at night … why No, one small ten-degree can’t hurt, can it? But can your body grow? Does it have anything to grow from?
I have given only two examples, but there are many more combinations. However, the place where the real problem of a particular individual is trapped in the moment of searching for the cause of his zero progress is located elsewhere. Why don’t you train intensely, why don’t you eat the way you should, why don’t you go to bed until late at night? The answers are always the same: “I have a lot of work, little time, little money, I still have to chase this and that, it really doesn’t work!”
I sit on the floor in our gym and write these lines. Just a few minutes ago, I was solving the same questions with one of the visitors. He, too, poured a million reasons on me, why he can’t follow a decent diet, why he can’t improve the way he wants to … Do you know what I’m going to tell you? These were excuses side by side. Do you want to have a great figure, do you want to be in great shape, do you want to have strength like no one else? Then believe me, you can achieve every real goal you set, but you have to do something for it, you have to sacrifice something! Don’t have time for evening training? Train in the morning! Sure, it might mean getting up an hour or two earlier, but the fantastic dream character you have is within reach is worth it! Well, what if you don’t have the money for the right food and supplements? Finance is not an insurmountable problem either. How much does a package of rice cost, how much can a can of tuna, how much does a few hundred grams of chicken cost? Believe me, if you don’t go to extremes in the menu and work with it, you will compile a nutritionally great and at the same time financially acceptable schedule, whatever your situation is!
Do you understand what I’m talking about? Every time you say, “I can’t do that!”, Try to think for a moment if it’s really the way you say it, or if you’re trying to deceive yourself with any excuse! You can tell yourself the truth! And if you do, I believe you will find a way to solve the apparent problem! It won’t be free (and now I’m not talking about money at all), but it’s worth reaching your goal, don’t you think?
Let’s go back a few paragraphs now, to the places where I talked about the four basic factors for ultimate success. Let’s leave the question of training aside for today, as well as ignore regeneration and show how and according to how to compile a quality diet and supplementation plan so that your body has the best conditions for the growth of new muscle mass, provided proper training and good rest.
The absolutely basic rule in finding the right way to gain more mass is the equation, in which the amount of food and energy intake must be higher than the amount of energy you expend during the day through training and normal activities. If you meet this equation, you will grow, without exception, each of you!
Obviously, it doesn’t matter if you take this energy from several packs of milk chocolate or from carefully selected foods with an emphasis on their correct composition. If you eat “a lot and everything”, you will gain not only muscle mass, but also a significant amount of fat. However, if you give your body the right ratio of protein, carbohydrates and fats, your weight will go up while maintaining a reasonable percentage of subcutaneous fat, which you can easily break down later.
How much protein? A simple and experienced rule speaks of 2g per 1kg of your weight. So if you weigh 70kg, you should take 140g of protein a day.
How much fat? Minimum, but not none. Whether you like it or not, the body needs fats and you should not deny them. If you break down high-fat foods from your regular diet, eat only low-fat pieces of meat, and carefully separate the yolks from the eggs, add at least a small portion of quality olive oil to one of the meals once or twice a day. This will not disturb the volume of your waist, but on the contrary you will help the body in a number of metabolic processes.
How many carbohydrates? You won’t get a clear answer, because it doesn’t even exist. However, you can follow the following. Determine the basic daily dose that you consider sufficient for yourself. It doesn’t matter if you choose 500g or 700g, just try one. Set a 10-day “trial period” and at the beginning, record your weight from an accurate digital scale. For the next 10 days, take the amount of carbohydrates you specify (along with the amount of protein and fat listed above). After 10 days, stand on the scales at the same time of day as on the first day (ie ideally in the morning on an empty stomach) and compare with the previous value. Is your weight lower than last time? Error, add a lot of carbohydrates significantly! Hasn’t it changed an inch? Increase your carbohydrate intake again! Has your weight increased? If so, you’ve reached your goal! Still, you haven’t completely won yet. If the new figure is higher by, say, 0.5-1kg, it is fine, but if it significantly exceeds this value, check the circumference of your waist to see if it has not grown too much. If so, try to gently remove the carbohydrate for the next 10-day interval.
See? How simple! If you supply the body with the above-mentioned amount of protein and fat and play with the intake of carbohydrates, the muscle mass will grow. There is no magic in it, there are no miracle supplements in it, it’s just a simple numbers game.
I recently explained the above principle to a friend in the gym, who, after finishing a relatively long lecture, asked me, “And I’ll buy those proteins at a pharmacy in vitamins?” I opened my mouth and stared in disbelief for a moment. If you see unequivocal nonsense in this sentence, please skip this chapter and continue. However, if you are not very clear in terms of proteins, carbohydrates, carbohydrates, etc., pay close attention to the following lines.
Proteins are the basic building blocks of muscle. In your diet, you usually eat them from meat, dairy products, eggs, but also rice, flakes or pasta. If you buy a supplement with “XY% protein” in its name, it is a “powder” in which 100g contains XYg of protein. With its help, you can supplement your normal daily intake (to get to the mentioned 2g per 1kg of your weight). A typical example is Protein 85%, which contains in every 100 g of whole 85 g of protein and a negligible part of other substances (ie a minimum of fats and carbohydrates).
Carbohydrates or carbohydrates, carbohydrates or with a little inaccuracy sugars are also found in most common foods. You should include them in your diet in a so-called complex form, ie. mainly from rice, pasta, oatmeal, etc., on the contrary, you should omit simple carbohydrates, which contain, for example, various sweets. If you buy a supplement labeled “Gainer XY%”, it is a carbohydrate concentrate in which every 100g contains XY% protein and approximately 100-XY% carbohydrates. A typical example is, for example, Gainer 15, which contains 15% protein and about 75 g of carbohydrates (the rest up to 100% is other, less important substances for us at the moment).
You can take in fats either unsaturated or saturated. The above-mentioned olive oil contains unsaturated fatty acids, which have positive effects on the human body. In contrast, in butter and other animal fats we find saturated fatty acids, which increase the level of cholesterol in the blood, and thus can (among other things) contribute to the development of cardiovascular disease. In your diet, you should prefer only unsaturated fats.
A final note, the names of the supplements mentioned are fictitious and serve only as a possible example.