Volume stages are often a never-ending hassle. First gain muscle and weight, and inflate like a balloon, gaining fat despite all efforts. Next, low-calorie diet cardio and definition , during which you will not only lose fat but also hard-earned muscle.
The mistake is to think that during a mass gain you can eat anything and everything that gives you pleasure.
Also, at the same time that you gain mass and arm circumference, you also gain fat and degrade your health.
You also have to learn how to do clean bulk and big mass gains with almost no fat gain and move on to the cutting phases, and then move from the 6-pack to the 1-pack. And it’s easier than it seems.
It is in the food where the mass gain is played. 80% of the work is food and 20% training. Here are some principles to follow, it’s as simple as that, you can’t go wrong.
Eat the right amount of calories
For a clean bulk, you have to reach the right amount of calories, but it is useless to explode the calories to avoid taking in too much fat.
We can start from the Harris and Benedict formula revised by Roza and Shizgall (1994) 2:
man: 13,707 x Weight(kg) + 492.3 x Height(m) – 6,673 x Age(years) + 77,607
Woman: 9,740 x Weight (kg) + 172.9 x Height (m) – 4,737 x Age (years) + 667,051
To account for the level of training, multiply the number of calories previously obtained by:
1,375: sedentary (office work and low physical activity)
1.56: light physical activity (train 1 to 3 times a week)
1.64: moderate physical activity (train 4 to 6 times a week)
1.82: intense physical activity (more than 6 workouts per week)
For clean bulk, balance your macros
First we need to start with the bricks in the wall, THE PROTEINS. They are what make muscle building possible and therefore if you want to gain muscle they are essential, you can start with 35% of your calories in protein.
Then it is necessary to calculate the fatty acids that are essential for the proper functioning of the body. we will count 15% and we will increase or decrease the carbohydrates according to the objectives.
Carbohydrates serve as the body’s reserve for training and physical effort and avoid consuming protein as an energy reserve.
As an example, below is an example of macronutrient distribution for a 1.80m, 80kg, 35-year-old man training 3 times a week:
Calories: ( 13,707 x Weight (80 kg) + 492.3 x Height (1.80 m) – 6,673 x Age (35) + 77,607) x 1.56 = 2849 calories
Protein: 2849 x 0.35 = 997.40 calories of protein
Fat: 2849 x 0.15 = 427.35 calories from fat
Carbohydrates: 2849 – 427.35 – 997.40 = 1440 calories from carbohydrates
Eat whole, healthy foods.
Some fitness trainers claim that you can eat whatever you want as long as you stick to your macronutrients. And although it seems like heaven on earth, you have to be careful with these nutrition plans.
Issues such as insulin resistance, nutrient absorption by muscle fibers, cholesterol levels, which are specific to each person, are factors that must be taken into account to balance the diet and stay healthy.
To be successful in gaining mass, you must prioritize good meats, vegetables, legumes, quality fatty acids, and good starchy foods such as potatoes or rice. Preferably homemade dishes, to control the preparation and cooking. Ready-to-eat industrial dishes usually contain fats or other seasonings (cream, butter, refined oils, etc.). This will cause you to consume more calories than you need, without realizing it, because you won’t be able to quantify them.
party in the evening
Eat a large portion of your carbohydrates at night. This will boost muscle growth in three ways:
First, eating most of your carbs, protein, and fat at night maximizes muscle growth, hormone cycling, and insulin receptors.
Second, it lowers blood sugar and prevents insulin spikes or dips. It will also keep you from napping after your mid-afternoon meal (okay, okay. Not sure). Combined with a “kick in the ass” workout, it will increase your insulin sensitivity and optimize fat consumption for the rest. of the day
Third, it is easy to organize. Stop tupperware wars during the day or at work. Stop swelling from morning to night. In this way you can organize yourself to keep your dinners with your friends and family. The best nutrition plan is the one you can stick to.
Check every 3 or 4 weeks
Measure your fat percentage and take measurements every 3-4 weeks to measure your results and check if you are gaining the right mass. If you lose weight, you’ll need to increase calories. If you are starting to put on weight, in this case you will have to reduce calories a little. This is how you will adjust your own weight gain. Measuring your progress with an outside look allows you to know the results and stay on track, so a coach is a valuable asset in managing your progress.
Clean bulk post workout
drink a protein shake and consume carbohydrates directly after your workout. Not to build muscle but to stop its destruction. After a workout, your body is in a state of exhaustion, and the body will first feed the brain using blood sugar, one of the survival mechanisms is the breakdown of muscle protein and amino acids.
By having a protein shake post-workout, you will limit this process and put your body in a favorable environment for mass gain. After training, the window of opportunity to gain mass is 48 hours, to absorb nutritious food and gain muscle without gaining weight.
Training
Workouts should always be geared toward building muscle, because you can always gear your diet toward something else.
Exercises to lose weight such as circuits, super complex series, are to be put aside when you want to gain mass properly, focus on the muscles.
If you want to bulk up, focus on hypertrophy with 3-5 sets per exercise of 8-15 reps with moderate weight. This is the best path to hypertrophy.
However, if you’re just looking for strength, pushing yourself hard for low reps, this approach limits volume gain because strength training is more tied to nerve impulse.
Some people push incredible weights and yet they don’t seem to have done a sport in their life, it’s a matter of technique and motor skills to execute a single repetition.
You also have to abandon cardio, it is a popular belief that to burn excess calories you have to do a lot of cardio and thus allow you to lose fat. However, it is not only because reason , it takes time, limits your recovery and tires your muscles. You lose fat with diet, not cardio.
Finally, less is better. For natural athletes, 3-4 workouts per week is sufficient. We grow and recover with the nutrition plan, a little training can lead to overtraining, and therefore be catabolic due to lack of recovery and rest.
Adequate clean bulk
Many people should lose weight before gaining mass. If you are lean but have fat stores, you must first lose and cleanse them before bulking up. This will help your body to properly distribute nutrients to muscle cells and eventually build up reserves and thus neutralize the risk of re-accumulating fat.
Reach your desired level of definition and gain as much mass as you want. This is how you build muscle and burn fat.
To be successful in your mass gain and weight loss, contact us for your training and diet plan.
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