How to build muscle - for beginners and returning. Parting words for beginners

this muscle food. After the required caloric intake of the daily ration has been calculated, you can proceed to its preparation. Take the sample athlete weighing 80 kg. On the day he needs to eat at least 180-200 g of protein, 350-400 g of carbohydrates and about 30-40 g of fat, mostly vegetable. It must be remembered that all this should be broken down into five to six meals.

The focus should be on breakfast, because you didn’t eat anything for 6-8 hours while you were sleeping. So during the first meal you need to get more calories than the next. The exception is the period after training. The first and fifth meals have some priority over the others, but they are also very important.
  Every time you eat, you need to consume foods rich in protein, such as eggs, chicken, beef, dairy products or protein shakes, while the amount of protein consumed should be approximately the same during the day (at least 30 g). So, we make approximate calculations.

Sample menu:

Product	Quantity, g	Protein, g	Carbohydrates, g	Fat, g	Calorie, kcal
Breakfast
Two eggs	120	12	0	6	150
Oatmeal	100	11	50	6	305
Cottage cheese	100	18	0	0	93
Lunch
Protein shake	250	35	10	1	300
Dinner
Chicken breast	200	35	2	1	480
Pic	100	7	74	1	330
Vegetables	150	1	40	1	50
Afternoon tea
Protein shake	250	35	10	1	300
Immediately after training
Gainer	250	20	80	5	400
Dinner
Fish stew	200	30	3	2	180
Baked or boiled potatoes	100	2	18	0	95
Vegetables	150	1	40	1	50
Total	1970	207	327	25	2733

As you can see, the task is completed.

To diversify your diet, you can replace the products with similar ones, alternate side dishes, use different types of meat and poultry, and also experiment with sports nutrition, etc.

Now let's take a closer look at the most useful products from the point of view of the bodybuilder.

Eggs Egg white, as you already know, is digested better than any other. The yolk contains vitamin A, folic acid and carotenoids, as well as the lion's share of cholesterol, but you can make omelets from some proteins. One whole egg contains: 76 kcal, 6.5 g of proteins, 5 g of fat and 0.6 g of carbohydrates, and in protein: 16 kcal, 3.5 g of proteins, 0.3 g of carbohydrates and no fats.

Beef. Beef contains not only proteins, which are vital for gaining muscle mass, but also iron, zinc, niacin, vitamins B6 and B12. Choose pieces in which there is less fat, namely the loin. 100 g contains: 199 kcal, 28 g of proteins, 9 g of fats, there are no carbohydrates in it.

Cereals. Oatmeal is a good source of slow carbohydrates, while providing the body with energy for at least 3.5 hours after you eat. In addition, oatmeal contains a lot of vegetable proteins and useful for the heart soluble fiber. One cup of oatmeal contains: 145 kcal, 6 g of proteins, 25 g of carbohydrates, 2 g of fat, and 4 g of soluble fiber.

Pasta. They are good in that they contain a huge amount of calories up to 200 per serving, you can add ground beef (you get pasta in a fleet style) or just pieces of lean beef, or you can limit yourself to tomato puree without fat and hot spices. Tomatoes themselves are rich in lycopene, which reduces the risk of cancer. One serving (a bowl of pasta, half a cup of sauce, 100 g of beef) contains: 437 kcal, 33 g of proteins, 51 g of carbohydrates and 11 g of fat.
Chicken breasts. This is a great source of protein, almost free of fat. The main thing is to cook properly. Buy a portable homemade grill and cook breasts on it, avoid cooking in oil. 100 g of breasts contain: 165 kcal, 31 g of proteins, 4 g of fat and 0 g of carbohydrates.

Apricots Fresh apricots are rich in potassium - an invaluable trace element for the heart, which in addition actually stimulates muscle growth. They also contain beta carotene, vitamin C and dietary fiber. Dried apricots have a high concentration of all these substances, but a low content of vitamin C. But canned apricots contain a lot of vitamin C, but they contain much less potassium and dietary fiber. Three fresh apricots contain: 54 kcal, 1.5 g of proteins, 12 g of carbohydrates and 2.5 g of fibers. A quarter cup of dried apricots contains: 84 kcal, 1 g of protein, 20 g of carbohydrates and 3 g of fiber. Half a cup of canned apricots contains: 64 kcal, 1 g of proteins, 15 g of carbohydrates and 2 g of fibers.
Potatoes. Potatoes contain a lot of potassium, vitamins C and B6, dietary fiber. Never fry it in fat. 150 g contains: 117 kcal, 2 g of proteins, 28 g of carbohydrates and 3.4 g of fibers.

Tuna. Tuna contains a large amount of protein and in addition, and it is also a source of omega-3 fat. This substance is able to protect the athlete's heart from overvoltage. According to some reports, it also stimulates muscle growth. Many eat fish straight from the jar, but you can come up with something more tasty: for example, a green tuna salad or a sandwich. 100 g of tuna contain: 116 kcal, 26 g of proteins, 1 g of fat, no carbohydrates.

Protein. Protein powder is the most convenient source of protein, there is not a single gram of fat in it. You can make protein shakes in milk with the addition of fruit, and you can pour it into oatmeal. The best types of protein are those derived from milk: whey and casein. Soy proteins are also useful, but worse digested. But they contain isoflavones, which significantly reduce blood cholesterol levels. 30 g of protein powder contain: 100 kcal, 24 g of proteins, carbohydrates and fats are absent.

Apples It would seem that apples are quite ordinary fruit. Meanwhile, they are very useful. This is an important source of easily digestible simple carbohydrates, with which you can almost instantly raise blood sugar levels. Sour varieties contain a lot of potassium and vitamin C. Apples help to satisfy hunger well. In addition, they are rich in isoflavones. An apple of average size contains: 81 kcal, 21 g of carbohydrates and almost 4 g of dietary fiber.

Yogurt. Heavy training, like any stress, impairs digestion. Due to the presence of beneficial fungal cultures, yogurt helps solve this problem. In addition, there is a lot of calcium in it, which is needed as air, when you consume protein more than the usual norm (as a result, its consumption increases markedly). Calcium deficiency is replenished by bones, which become more fragile, respectively, increases the risk of injury. Yogurt can be mixed with fresh fruit, whipped in a blender and drink in the form of a cocktail, as well as prepare on its basis various sauces. 240 g of sugar-free yogurt contain 127 kcal, 13 g of protein and 17 g of carbohydrate.

Kiwi. The peculiarity of kiwi is that it contains more vitamin C than lemon! In addition, this fruit has a lot of potassium. One kiwi contains: 46 kcal, 11 g of carbohydrates and 2.6 g of fiber.

Orange juice. This drink contains a concentrate of carbohydrates, vitamin C, carotenoids, potassium, folic acid and helps to instantly raise blood sugar levels. Of course, there are more healthy dietary fibers in fresh orange than in juice with pulp, but carbohydrates coming from it are absorbed faster. One glass of orange juice contains: 105 kcal, 2 g of protein, 24 g of carbohydrates and traces of fat.

Protein-carbohydrate drink (gainer). This is an ideal food product in the period after training to restore the body. You can mix powdered protein with milk and add fruits to the drink, or you can buy ready-made protein-carbohydrate mixture. 600 g contains: 400 kcal, 20 g of proteins, 60 g of carbohydrates and 9 g of fat.

Nuts All kinds of nuts are useful for the bodybuilder. For example, peanuts contain proteins, magnesium, copper, potassium, phosphorus, zinc, vitamin E, dietary fiber. Almonds, hazelnuts and walnuts are also good. However, do not eat them in large quantities - still nuts are rich in fats. A single serving (about 30 g of fried unsalted peanuts) contains: 178 kcal, 7 g of proteins, 6 g of carbohydrates, 14 g of fats and 2 g of fibers.

Water. You need to drink about 2-2.5 liters per day, because a lot of water is required for the process of assimilation of proteins and carbohydrates (so that its consumption is directly dependent on the caloric content of your diet: the higher it is, the more water you need to drink), and the body of an athlete loses a lot of fluid due to physical exertion. Therefore, on the day on which the workout is particularly hard, it is necessary to further increase fluid intake. Remember that even minor dehydration is bad for the heart.

When buying products, pay attention to labeling. It must contain the composition, the content of basic elements and caloric content. Prefer foods low in simple carbohydrates and saturated fats.

That day came when you realized that it was time for you to get into the gym.Having come   in the hall you probably do not want to become a scumbag in the eyes of its other visitors. We offer you a list of harmful tips that should not be implemented.

Before you go home, look in the hall and make a loud joke. "Well, puppies, I went, everyone will whine" - such a joke will cause a general joy, and everyone will look forward to your next workout.

If you see the pancakes you need, take them away until nobody sees them. In no case do not ask if they are needed by someone - there will always be someone who needs them.

  Never let anyone reap your barbell. If you want to share the bench press and the barbell with you, insist, hug the barbell and cry. No one likes to mess with psychos and you will not waste time and disassemble / assemble the barbell before each approach.

Never wash training clothes. She should show your experience and talk about your experience. Note, the most healthy guys in the hall go or in torn T-shirts, or even without them.

If you are asked to secure on the bench press, do not refuse, but defiantly pick your nose while doing the approach and yawn. If you are asked to secure on the squat, be careful - the bar can fall on you. When the insured removes the bar from the racks, run off to the side and pretend to look at the dinner. Then tell him that he never once lived, and he kept his back crooked.

If you see a barbell lying on the floor, be sure to step over it. This is a special ritual, symbolizing the victory of the human mind over iron.

In the soul, carefully consider the musculature of other visitors; people are pleased when people pay attention to the fruits of their work.

If someone spoils the air in the hall, go to the largest room in the hall and ask if he has done it. If so, say you liked the timbre. If not, suggest going along and finding the one who did it.

  Disassemble the bar first with one hand. It saves time and shows your sense of purpose. After all the pancakes on one side removed, go to the other.

From the very beginning of your workout, take everything you need - a neck, pancakes, and dumbbells. Remember that the day may be successful, perhaps you will make the maximum weight. The mood for the record can end while you are looking for pancakes, so take care of this in advance.

If someone is doing pull or squat, stand in front of him and look at the movement technique. After the approach, you can give him your opinion - people appreciate it.

If someone shakes a lot of weight, come to him and start telling a joke. Good mood at workout - the key to success.

  Everyone wonders how much weight is set. Ask everyone how much he is doing, if the weight is large - announce to the whole hall how much weight is on the bar.

To the bar looked more solid, hang on it as much as possible pancakes. At first, the smallest pancakes that need to be collected from around the hall will do for this. Other practitioners will be grateful to you for this - this little thing is just lying under your feet.

Before each approach tune in - you can shout, beat yourself on the cheeks and rotate your eyes. The main thing behind all this is not to forget about the approach itself.

Stretch your biceps and show it to others. In a rocking chair the people are friendly and rejoice in each other’s success, do not deprive them of joy.

Do not release the bar until you are sure that you no longer need it. The same applies to dumbbells, racks and benches. Do not give them to anyone even on the way. Remember paragraph 9.

Between approaches, try to communicate more. Those who come to the gym only to train and avoid talking are limited people, the main thing is communication.

If a girl came into the hall, give her attention signs. Be sure she will appreciate that you are following her and sharing your workout experience.

The main thing is safety, before each approach ask to be insured. If the weight is very light, do not let the insurer relax and get bored. For example, on the bench press you can leave the barbell on your chest and wheeze; when they begin to help you, pull the barbell towards yourself and say that you have not yet paused.

Never disassemble the barbell. It may turn out that someone needs exactly the same weight as yours, so you don’t need to disassemble it.

It is important to have your opinion in everything. Say “I” more often and give examples from your experience. People need to understand that you are a progressive athlete and a worthy interlocutor.

Calm No need to run to the store to buy shopping bags with food. If you have just made the decision to do your “body”, then you definitely shouldn't get excited, but you should understand that bodybuilding efficiency will be reflected not only in the amount of food eaten. Well, how then?

This is worth talking in more detail. You must understand that it is important not only to talk, but also to plan. So let's talk about the planned and conscious nutrition of a new bodybuilder.

Bodybuilding Nutrition

The first 5-6 weeks of training are especially important. For this period it is worth refusing from confectionery, smoked products - especially sausages. Long loaf, washed down with “Coca-Cola” or separately is strictly prohibited. And even more so it is worth avoiding convenience foods: pancakes, soups, burgers in sachets - this, of course, quickly, but inefficiently.

For bodybuilder is balanced at this stage as follows. Fish and seafood are number 1 in the diet and number 1 of products on the road to success for a green bodybuilder. Lean meat (too, sorry, but it is better to refuse spices), eggs, dairy products, poultry, legumes - this is an approximate list of novice products in the first period of classes. But this is not the final list. Gradually.

It is important to understand that the desire for the following simple formula should lead to the intended "pumped" goal! And the formula is simple: get 1.5 grams of protein per kilogram of weight per day and preferably in the first three months.

Nutrition for a newbie bodybuilder - it is also cereals (except semolina), muesli - cereal with cereals, raisins, nuts and other tasty usefulness. Vegetables and fruits - by itself. Potatoes should not be eaten, as many like - fried. Best baked.

It is necessary to refrain or minimize the consumption of juices. Let it be at least ten times on the package that it is 100% natural - all the same, there is a lot of sugar in it.

And remember - no food additives during the first three months. Nutrition is not what you call it, but you really need to understand that, by adhering to a clear nutritional structure, you can succeed as soon as possible and not harm the body. The only thing that can be from supplements is vitamin-mineral complexes, but it is difficult to call them as such an additive, they are more conducive to maintaining and strengthening immunity.

Oh yes, I completely forgot! ! Mixed, for example, with cottage cheese will give a lot of benefits both to the body as a whole and to the muscle mass. But do not get carried away nuts, do not make them key in the diet - is fraught with indigestion, and walnut causes a rash or inflammation of the tonsils.

The pitches are dried mostly before the competition, so that the muscular relief looks more effective.

Gym without proper nutrition will not give the desired effect. Rational nutrition is one of the components involved in the construction of a beautiful body, helps build muscle mass and does not allow to lay off those extra pounds.

The pitches before and after drying are really very different. After drying the biceps, the triceps are drawn much clearer, the press cubes on the stomach are more noticeable, because the diet drying burns fat under the skin. The skin more closely adjoins the muscles, revealing the relief of pitching in all its glory. By the way, to find out how much fat you need to "dry" pitching, you can use the online calculator and calculate what is available at the moment. Then check the table and find out what percentage of body fat is acceptable for a bodybuilder male or female.

Grocery list

The essence of nutrition to build a beautiful body: more protein and carbohydrates. Protein is a building material for muscles. Protein supplies the body with nitrogen, it accumulates in the muscles and allows them to fully recover. Carbohydrates provide energy and are involved in protein synthesis.

Under the prohibition of semi-finished products, fatty, spicy and salty foods, sugar and flour products.

The list of favorite for jocks products containing large amounts of protein and carbohydrates and helping to increase the mass includes:

• Kashi -,;
•   - source of carbohydrates and vegetable proteins;
•   - The optimal amount is 2–5 pieces per day, yolks can be up to 10 pieces;
• Chicken breast and chicken fillet - a source of proteins, it is better to cook boiled;
• Oatmeal - a source of slow carbohydrates, will provide the body with energy for 3-4 hours, also contains vegetable protein;
• Pasta - record for 200 calories per serving;
• Seafood, fish (especially fatty varieties);
•   low-fat varieties;
• Milk, cottage cheese and low fat;
• Apricots or dried apricots - a healthy heart bodybuilder, it contains potassium, beta-carotene, vitamin C;
• Low-fat veal or beef, better in the form of meatballs and steam. In addition to protein, meat contains vitamins B12 and B6, and other trace elements;
• Sweet potato (sweet potato) - contains beta-carotene, potassium and vitamins C and B6;
• Yogurt - contains calcium, improves digestion;
• Tuna - source of protein,;
•   - it is light carbohydrates, potassium, vitamin C. Quickly raise blood sugar levels;
• Kiwi - contains a large amount of vitamin C, potassium;
• Orange juice - carbohydrates, vitamin C, carotenoids, potassium and folic acid. Juice will help to instantly raise blood sugar levels;
• Blueberry - the strongest antioxidant, contains potassium, zinc, magnesium, vitamin C - will help the bodybuilder to maintain vision;
• Nuts - no more than 30 grams of any species, since besides a large amount of protein, they also contain fats;
• Water - a bodybuilder needs about 3.5 liters of water per day to absorb proteins and carbohydrates, and to compensate for the loss of fluid in the body during exercise.

Menu for every day

For example, we give a sample menu for pitching a professional and a beginner for 5 days.

Breakfast:

• 1 day: 100g oatmeal porridge, with fruit, 2 boiled eggs;
• 2 day: porridge 3 cereals 100 grams, a sandwich with cheese and ham, a glass of nonfat milk;
• 3 day: Rice porridge 150 grams, banana, a glass of 1% kefir;
• 4 day: Buckwheat porridge 150 grams with chicken fillet, cottage cheese 100 grams, orange juice;
• 5 day: buckwheat porridge 100 grams, Omelette from 5 proteins, compote of apricots.

• 1 day: 300 grams of fish with 200 grams of rice, orange juice;
• 2 day: Chicken breast, 200 grams, salad from pepper and tomatoes, seasoned with mustard and vinegar, compote from dried fruits;
• 3 day: Oatmeal, a piece of boiled veal, a glass of low-fat kefir;
• 4 day: boiled potatoes, steam beef burgers, 1% kefir;
• Day 5: Pasta with minced meat ("on the float"), grapefruit juice.

• 1 day: chicken fillet, rice;
• 2 day: oatmeal and beef meatballs, kefir low-fat;
• 3 day: macaroni, chicken breast, orange juice;
• 4 day: boiled fish (fatty varieties), rice, 1% kefir;
• 5 day: boiled potatoes, beef cutlets, apricot compote.

Remember that food pitching should not be 3 meals a day, but 5-6 meals a day, but because of our employment, it’s not always possible to find time for food. In this case, snacks will help out, for them, too, you need to choose products that help in gaining muscle mass.

Snacks: apples, yogurt, protein shake, tuna salad, low-fat cottage cheese, 1% kefir, a glass of skim milk, yogurt, pizza, nuts, bananas.

Dish recipes

• Cocktail "Champion" is good instead of food. Mix in a blender: 500 grams 1% kefir, 2 tablespoons of oatmeal, 1 banana, 100 grams of low-fat cottage cheese
• Salad "Kacho". Leaves of green lettuce and canned tuna, seasoned with vinegar.
• Porridge "Explosion". In oatmeal add powdered protein and 3 pieces of egg white.
• Drink "Give protein and carbohydrates!". Protein, milk, fruit mix in a blender.
• "Bodybuilder Chicken". Soak the chicken in with garlic and spices for a few hours. Bake in foil in the oven or convection oven.
• Roast veal. 500 grams of veal (2 servings) salt, pepper, fry, add onions and garlic, add 1 cup water, seasoning, simmer until cooked.
• Rolls with cottage cheese and ham. Cottage cheese mix with garlic and onion. Brush slices of ham and roll into rolls.

Fish soup "Bachelor"

1 liter of water:

• 2 cans of canned fish in own juice
• 1 l of water;
• 1 onion;
• 3 bay leaves;
• A bunch of dill;
• Salt and pepper.

Put boiled canned food, onions, spices, bay leaf into boiling water. Cook for 5 minutes.

Fish Cutlets

For 3 servings:

• 500 grams of cod or other fish
• 100 g crab sticks or meat
• Bulb;
• Egg;
• 100 ml of milk;
• Salt pepper.

Cod, crab meat, onion roll in a meat grinder. Add egg, mix, make cutlets, cook for a couple.

For fast metabolism, you need a fractional diet: in small portions, 5-6 times a day, or every 2-3 hours. Such nutrition gives rapid muscle growth. The principles of separate feeding should also be observed in the diet of jocks for a better metabolism of food eaten. You can not eat fats and carbohydrates together, an exception should be such dishes as fried potatoes, pasta, seasoned, buns with cheese and so on. Drinking alcohol is undesirable or its amount should be minimal, as it contains sugar in the composition.

To build muscle diet should be combined with physical exertion. you need to eat slow carbohydrates (oatmeal, black bread, vegetables, cereals), and fast carbohydrates (pastries, chocolate, white bread, bananas, jam, honey, raisins).

We advise you to count the calories consumed. For the growth of muscles you need to, the amount of calories eaten per day was 500 calories more than spent. The optimal amount of carbohydrates per day is 4.5 grams per kilogram of weight. A safe amount of fat - 15-20% of the total caloric intake per day. The main and most useful types of cooking for rolling: roasting, boiling, stewing.