Diet on a set of muscle mass. Diet for a set of muscle mass

Chapter Five

Nutrition during the build-up of muscle mass

Almost every person who comes to me for help, says the same words: "I want to pump up my beautiful muscles as quickly as possible, and in parallel will get rid of the stomach."

  Indeed, our ultimate goal is to have a muscular, proportional and relief body, in accordance with our own aesthetic ideas about how to develop these qualities. For example, if a woman is usually lacking in happiness for her happiness, elastic forms, thin waist and slender legs, most men want to have real "press cubes", and not just a "flat stomach", while hands like Arnold Schwarzenegger, or "slightly a little less. " All this is possible and achievable, provided that you do not immediately start chasing two birds with one: burning fat and improving proportions (that is, developing muscles in places where there are few of them or not at all).

Many athletes try to simultaneously grow muscles, taking in a large amount of protein, and burn fat, limiting the reception of poor-quality products (sweets, fatty, roasted, etc.). But you can achieve results in such a strategy only by 50-70 percent. If you limit the amount of fats, and especially carbohydrates, the growth of mass and strength will slow down and gradually stop, even before the development of muscles will be sufficient, at least to look sporty and especially athletic. Training with this diet is sufficient only for a woman, or in general a person who does not want to have a noticeable development of muscles, but simply wants to get an excellent muscle tone and strengthen health. But very many people want more: look impressive, and look at yourself in the mirror with a sense of harmony between the visible and the desired. I believe that for a real man, it should be natural to have the desire to have mass and relief, to some extent.

So, if you want to change in a coordinated way, mutate from caterpillar to butterfly, then you will first have to do everything possible to reach a peak in the development of strength and weight, and then also categorically limit yourself to nutrition during the so-called "drying". Drying is a period of radical getting rid of fat, a collosal moral and volitional tension. It's not easy to save muscles, not to mention adding something. Of course, complete burning of subcutaneous fat and weight gain are incompatible. For fans of half-measures, you can offer a system of training and nutrition, which will simultaneously develop a "moderate" muscle mass, and "partially" get rid of fat, although this option is more likely for those who like bodybuilding at home  and, of course, for the elderly, women and beginners of gyms who are still too early to put themselves under great stress. Later, in a separate chapter, I will describe this nutrition program, and now let's talk about the diet for those who want to gain a solid increase in muscle and the results in the exercises.

When should you eat?

Breakfast - main meal
  It is logical to do this right after waking up. Your body was deprived of all the nutrients, while you were sleeping, the catabolic processes at this time of the day are especially strong, and the muscles just "burn" every minute until you have breakfast. The problem is that so many people can not force themselves to eat normal food in the morning. If you are not one of these poor fellows, run to the kitchen and ... dine! I would eat porridge (oatmeal, rice, buckwheat) in a large plate (for example, cooked 100 grams of dry rice) and chicken (300 grams fillets) or scrambled eggs from 4 yolks and ten proteins, plus fresh orange or a large mug of low-fat milk (breakfast for man in which 90-100 kilograms without fat). If this is too much for you, start with a smaller portion and gradually increase it, just as you increase the working weight in the hall. If you are sick of eating after waking up, start with amino acids and cocktails.
  Why not mix a little (2 tablespoons) of German-made oat flakes (they are much more tender than our "Hercules"), 1 banana, 150 grams of low-fat cottage cheese, 500 grams of low-fat kefir and 2 tablespoons of protein powder for cocktails? This will ruin any catabolism for a good 2-3 hours.
If you do not like it, drink at least a few capsules of amino acids and drink them with juice or yogurt. Do anything to stop the collapse of the muscles that you are working so hard to train!

How often should you eat?

Only frequent meals can provide muscle growth. Eat in two hours, if the previous meal was a light snack (for example, cottage cheese with fruit or kefir and a couple of whole eggs) and 3-4 hours after a full meal (for example, after 400 grams of fish and 200 grams of buckwheat porridge). You should eat 5 times a day. Many people are frightened and they say that such a task is beyond their power, as they think of five solid dinners. In fact, you can have 3 fundamental meals (for example, breakfast, lunch and early uzhen) that require cooking. The remaining 2-3 meals can be protein-carbohydrate cocktails, or combinations, a la: "tuna can and a few slices of bread from wholemeal bread," or "a can of curds without sugar and a banana."

What should be the size of portions?

Since we will gain weight on quality products, and not on cakes and smoked foods, we will have to make portions as large as possible. On the other hand, the products and methods of their preparation should allow the digestive system to function fully. Gradually increase the size of portions, watch your feelings, properly cook and combine food. Do not beat the stomach with brisket, if she then "stand" in it with dead weight. The brisket needs to be thermally processed so that it is very tender, you can make from it meatballs or cutlets, with egg whites and a minimal addition of flour. Lie on all sorts of fish, it is perfectly digested and does not contain saturated fat. How to calculate the minimum required, the amount of protein and carbohydrates for each individual? Each meal (if you have 5 meals a day) should include a protein amount of at least 0.4 grams of protein per kilogram of your body weight. Then the athlete, who weighs 100 kilograms, will get at least 200 grams of protein a day. The amount of carbohydrates depends on your fat layer, and the growth of your body weight, however, when working "on the mass", it makes no sense to use less than 2 grams of carbohydrates, per kilogram of body weight per day. If the body weight does not increase, increase the calorie intake, mainly due to carbohydrates. But do not distribute portions of carbohydrates evenly into 5 parts, as in the case of proteins. If you eat 300 grams of carbohydrates per day, then it is advisable to eat 100 grams for breakfast, 60 for lunch, 40 for lunch, 80 grams after training, and 20 before bedtime. This should be done, since muscles most need carbohydrates in the morning and after training, and the conversion of carbohydrates into fats occurs with the use of carbohydrates at night.

Why you can not eat "everything in a row"

Unfortunately, there is everything, and it will not work out to gain an effective mass. Scoring a stomach with chips, cakes and a loaf, you can not look at the chicken and rice, namely, quality products are better absorbed and serve as a building material for growth. The intake of simple carbohydrates causes a feeling of satiety and drowsiness that will prevent you from properly working the jaws over the chicken and eggs, and we unfortunately have only one stomach that we can fill with either useful or useless muscle growth food. First of all, you should give up food that negatively affects the digestive system. This is smoked and spicy food, fried foods and semi-finished products. Completely eliminate sugar from the diet (except after training), if you are prone to typing adipose tissue. If you belong to the type of people who even have the total body weight growing extremely hard, then the dessert should be left. However, sweet is required, eat after taking protein food, and not instead. Regardless of your body type, you must afford some kind of dessert after a workout.

Dessert

Yes, this is how you should consider in bodybuilding sugar-containing foods (and fruits, too) when working on mass. If you belong to an ectomorphic body type (low fat content, good relief, difficulty in growing body weight), then dessert is recommended after each meal. However, the dessert should contain more protein, so a low-fat cheese mass with fruits and sugar, curd casserole or carbohydrate protein (a carbohydrate content of more than 60 percent, a protein of less than 40), a cocktail will be more useful than a "potato" cake. If you already have problems with fat growth, then the dessert is possible only after training, and is categorically excluded in the second half of the day.

Night meal

The night period while the athlete is asleep, this is essentially eight hours of starvation, which is one of the reasons preventing the growth of the mass. But also by specially interrupting the process of sleep, for the priming of food, you also negatively affect the growth of muscles. However, to swallow a bottle of liquid amino acids or a little high-quality protein, if you woke up at night, by natural necessity, it's holy. In this case, you should prefer a small portion of easily digestible food or a cocktail, so that the severity in the stomach is not subsequently reflected in the quality of sleep and muscle recovery.

Products that you can eat "at the weight" at any time of day

Eggs whole (with yolks), 2-5 pieces a day, but no more, since yolks are rich in "harmful" fat and cholesterol, and this overloads the liver.
  Egg whites (without yolks), from 10 pieces per day and up to a few dozen!
  Never be afraid to abuse proteins, it's a pure, amino acid-rich product, no more harmful to the liver than a chicken breast or fish. However, egg whites are better absorbed by the body, if you add at least 1-2 yolks, do not forget about it, and let's afford such luxury "on the mass".
  minimum 5, maximum 50 per day.
  Squid, mussels and any seafood rich in protein and do not contain "harmful" fat, so if you do not have allergies - lean on the full program.
  Eat more fish of all kinds and do not be afraid to eat fatty fish! If the fats in yolks, yellow cheese, pork, cream and chicken skin make us plump and maim the health, then the useful fats in olive oil and fish on the opposite help to get rid of fat and strengthen health.
  Of great value are low-fat cheeses, as they are rich in protein, but do not cause heartburn, as many make dairy products.
  Cottage cheese, yogurt and milk are very useful, but only with a minimum fat content.

Bird's Breasts - a classic source of protein for bodybuilders.
  You can eat a kilogram of chicken breast during the day, but do not eat the skin and fatty parts of the chicken.

I have not eaten meat for sixteen years, and I maintain that this does not prevent you from building up the mass. However, if you are a passionate "meat-eater", eat only lean veal or beef and generally exceptionally lean meat. Try to make the meat cooked very delicate, otherwise you risk becoming a boa constrictor that swallowed a whole rabbit, and you can not eat properly 5 or more times a day and for feeling stagnant in the abdomen.
  I believe that for mass gain it is better not to have a bacon and meat, but to cook quality cutlets or meatballs from these products using modern teflon coatings, egg whites and a minimum of flour. So you can eat more and more successfully digest the eaten.

Products that should be limited, gradually increasing their dosage, if the mass does not grow

Eat lots of quality carbohydrates, but avoid doing it in the evening.
  The best sources of carbohydrates for you are: boiled and baked potatoes, black bread, macaroni from dark flour, various groats (oatmeal, buckwheat, pearl barley).

Products that are considered as "dessert" (there is only after training, and "ectomorphs" also after each meal).
  Freshly squeezed juices, and sweet high-calorie fruits (bananas, grapes, oranges, dried apricots, raisins, mangoes, pears, etc.). Baby food (for example, "Kid" or "Diet 15"), protein cocktails with a high carbohydrate content. Sweet dishes from cottage cheese: Cheese mass with raisins and sugar (fat content is not more than 8 percent). Cottage cheese with honey, jam, condensed milk or chocolate jam. Casserole from low-fat cottage cheese with egg whites and fruits. Low-fat yogurts with different fillers.

Products whose reception is desirable to exclude

Avoid products containing sugar (food sugar): jam, candy, chocolate, sweet drinks with sugar, sweet juices with sugar, ice cream, chips, etc.
  and flour, do not mix fats and carbohydrates (fried potatoes, vermicelli with butter, chips, bread with fatty cheeses, etc.) in one dish, do not eat carbohydrates before bedtime, very rarely consume alcohol (this is liquid sugar). Products with a high concentration of starchy processed carbohydrates and gluten, which are also not necessary: ​​bakery and pasta, pizza, cookies, buns, cakes, etc. In general, saturated fats and dishes of white flour and sugar with a low protein content.
Prepare healthy food, avoid fried.

1. Focus on the negative part of the movement.

Muscle growth is the result of muscle contraction. The most complete it happens, when the muscle lengthens under the influence of weight, but not shortened. Have you figured it out? When you raise the barbell to the biceps, it gathers into a lump-shortens the length. But when you lower the bar, it, on the contrary, stretches. This phase will be the most effective for mass growth. If you want mass, lift the weight to the account of "one-two", and lower it to "one-two-three-four". There are no exceptions! In any exercise, deliberately tighten the return part of the movement!

Eat fish.

The meat of the fish, literally, is saturated with fat. Is it harmful? Just the opposite! There is in the fish one kind of fat (Omega-3), which is furiously important for the bodybuilder. It acts like steroids! Moreover, it increases the sensitivity of muscle cells to insulin. As a result, more glucose enters the cells - strength and weight grow! Second: Omega-3 helps to inject more muscle amino acids into the muscles - again, the mass grows! Saves glycogen and increases the level of glutamine in the muscles! (Note: Omega-3 fats are widely sold in pharmacies as a food supplement)

3. Eat the salt.

I am not kidding! Salt is vital for the growth of mass! Bodybuilders before the tournament do not eat it at all, because sodium from the salt causes a water retention under the skin. But the same sodium in the off-season is actively involved in the accumulation of glycogen. It also facilitates the penetration of amino acids into muscle cells and increases the sensitivity of muscles to insulin! Low-fat diet with a guarantee of hindering the set of weight!

4. No aerobics. Controversial advice.

During the recruitment of mass about aerobics should be forgotten. It is proved: aerobics reduces strength due to the consumption of muscle glycogen. But the worst thing is that any aerobic activity, whether swimming, running or biking, leads to the breakdown in the muscles of the amino acids BCAA-leucine, isoleucine and valine. But they are responsible for the growth of muscle volumes! The smaller the muscles of the BCAA, the less muscle! In short, say no to aerobics!

5. The stronger, the more.

The size of the muscle is proportional to its strength. So what? And the fact that you need to pump power! That's when the muscle growth will begin! From physics it is known that force is a mass divided by time. So it turns out that the faster you lift the weight, the more forces you need to apply! So, the first phase of the exercise is always starting with a powerful explosive force. You will be stronger, which means more!

6. Calorie is up, then down.

Without over-caloric nutrition, the masses can not be seen - this is clear to everyone. But along with the mass, subcutaneous fat also grows. How to be? You have already determined for yourself by the formula the average daily number of calories, for example, 3000. And now take it and raise it in half - up to 4500 calories. But only for 3 days! This immediately leads to an increase in glycogen in the muscles - you will become stronger and more! Then return to normal caloric content, until the conversion of excess calories into fat began. This method gives a good boost to the mass. You should always use it when you need to get out of stagnation - the best has not been invented yet!

Heavy training suppresses the secretion of sex hormones and increases the concentration of cortisol in the blood. Simultaneously, the ability of muscles to accumulate glycogen in them worsens. How to be? Watch yourself, and if the sex drive went into decline, give yourself two full days of rest from the training. This with a guarantee will bring the body back to normal. Then you will see for yourself that the pumping is better. So it should be - there are more hormones!

8. Eat at night.

To improve the absorption of food and maximize metabolism, you should eat often - up to 6 times a day. And what about a night dream? It turns out that the muscles remain without food for 7-8 hours? Yes, and it strongly inhibits muscle growth. You must eat at night! To facilitate this procedure, take a protein-carbohydrate mixture. It's nice to add here some of the list of the three most killer supplements. When there is? Somewhere in the middle of his dream.

9. Training in the style of powerlifting.

There are three ways of training the muscles. The first is when there are more than 15 repetitions in the set. Such training develops muscular endurance, but not mass. When the repetitions are not more than 12, the muscle strength and weight increase. Yes, that's the problem: this method does not work for a long time. The output in the technique of powerlifting. Here they raise the weight 2-4 times. This is a sharp increase in strength, but does not give a significant increase in the mass. Nevertheless, in a month or a half of the basic training, be sure to practice a week of powerlifting. You will add to the force, and due to this you will be able to raise your training weights in your basic program. This will certainly give impetus to the growth of mass.

10. Sports supplements are needed.

Heavy training weakens immunity. In response, the body "selects" muscle glutamine - an amino acid, which is capable of raising the body's immune resistance. Left without glutamine, the muscles weaken. So, it is necessary to take glutamine additionally. The second most important additive, without which well can not do with training for weight - creatine. In fact, it is contained in meat, but how much meat do you need to eat? It's easier to measure yourself creatine in its pure form - then there will be no mistakes! The third supplement is the amino acids valine, leucine and isoleucine (BCAA). They collapse in the muscles with intensive training. Therefore, they also need to "load" into themselves in addition. But what about protein? How with him something to be? But protein is preferable to natural. Use the mixture only when you do not have a chance to eat normally.

Hasty attempts to gain weight and another extreme diet can have negative consequences. Find out what can not be eaten in the collection of muscle mass. Eliminate all errors on the way to progress.

Mistake # 1. Surplus sugar

Sugar is a close relative of carbohydrates. Sugar contributes to the reduction of anabolic potential, it causes harm to health. It also helps reduce insulin sensitivity. Abuse of sugar leads to diabetes mellitus and increased cholesterol levels.

Conclusion. It is necessary to observe a diet consisting of natural products with a minimum of sugars. It is necessary to reduce consumption of confectionery products, soda.   Be sure to pay attention to the composition of the products!

Mistake # 2. Beer after the gym

What is the use of beer after the gym:

• One bottle of beer corresponds to the skip 1 of the workout.
• The constant consumption of beer leads not only to stagnation, but also to a decrease in muscle growth.
• The level of testosterone decreases.
• Increased fat stores.

Conclusion:  beer after the gym will only bring harm.

Mistake # 3. Abuse of fast carbohydrates

Eat more and more is the right way to increase fat mass. Fast carbohydrates give a lot of energy in the shortest time. They are quickly digested, which is why a sharp increase in blood sugar levels is observed. In response, the human body translates glucose into fat.

But with complex carbohydrates there are no such problems. Complex carbohydrates stabilize glucose in the blood, and also help maintain normal secretion of insulin.

If you have a shortage of energy, then you can use a geyner. There are 2 types of geyner: with fast and complex carbohydrates. Gainer with fast carbohydrates is necessary for very intensive training in conditions of acute lack of energy. If you are fine with this, then it's better to take a geyner with complex carbohydrates. Energy when receiving such products will come slowly and for a long time.

Conclusion. You should observe a diet consisting of natural products, controlling the amount of fast carbohydrates.

Mistake # 4. You eat too much meat

Ready meat, which is sold in stores and in a cafe, contains a large number of preservatives, additives and second-class proteins. These components, with frequent use, lead to a decrease in the synthesis of muscle protein. In addition, manufacturers in the pursuit of profit replace the components of the product with cheaper counterparts. For example, in sausage, ham, sausages has long been used soy. The amount of protein in such products often tends to zero.

The best sources of protein: fish, chicken, pork, beef, lamb. Also you should not forget about milk, cottage cheese, eggs.

Mistake # 5. Fast food

Food in fast food restaurants is designed to satiate you with calories. But no one thinks what kind of calories these are, about the ratio of nutrients. As a rule, such food is extremely inferior food, consisting of the maximum of saturated fats and fast carbohydrates. There are very few proteins in them. As a result of such nutrition, you will only gain fat.

Mistake # 6. Saturated fats

Saturated fats are a very nutritious and high-calorie thing. For muscle growth and energy production, the body primarily uses carbohydrates, so most of the saturated or animal fats in excess nutrient conditions will be deposited as fat. Therefore, try to limit the use of foods that are rich in animals and other saturated fats.

What can not be eaten when recruiting muscle mass? It is necessary to limit the consumption of sausages, shpikachek, butter, margarine, fat, etc.

Conclusion

The buildup of muscle mass is possible with a sufficient number of nutrients. The best way to get them is natural products. Understanding what can not be eaten when typing muscle mass, and also the control over contents will help to choose the most high-grade products. This will reduce the number of errors, and lead you to the cherished goal!

In the asset of any bodybuilder, a lot of tried methods to gain muscle mass, while avoiding the occurrence of unnecessary. Each of the diets is created for certain groups of athletes. Therefore, a diet for a set of muscle mass for men, girls may not be suitable. And do not fit the mesomorph.

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The final result of training depends not only on the intensity of the exercises and the number of exercises performed. An important factor in the success of classes, will be a properly balanced diet for muscle mass gain.

Choosing a system of training and developing a diet should be determined and with the type of build. There are three main types:

.   Ectomorphs characterize long limbs, thin bones and joints, absence and, as a result, difficulty in building muscle mass. Unlike other types, for the ectomorph it will not be a tragedy if you have to eat outside the schedule and with a violation of the diet.

. Mesomorph is known as an athletic type, men and women of this type are distinguished by muscularity, correct physique and average height. It is not difficult for them to build muscle and develop physical strength. It is not difficult for them to gain weight, and if for men, this is not critical, then every extra gram leads girls to a holy horror. Although, and get rid of excessive weight mesomorphs is not difficult.

.   Endomorphs are people with a rounded physique and slow metabolism. The body of such people reluctantly parted with the stored fat. For endomorph, in contrast to ectomorph, a violation of diet is unacceptable.

Determining the type of physique, in bodybuilding plays an important role, because exercises, for example, for the ectomorph for other types will be useless.

The essence of diet

For a diet that pursues its goal of a set of muscle mass, the following tasks are typical:

1. Gradual thoughtful addition of calories in the bodybuilder's menu, this will avoid the appearance of excess fatty tissues;
2. A set of muscle mass without the appearance of excessive fat deposits;
3. The intake of food should be regular and occur at regular intervals.

Making up the menu, the scheme of training and buying a subscription to the gym, do not expect that in a week you will have a bumpy musculature. There is still a long way to go before the first results.

Protein diet

Each of the beginning athletes, and even people far from sports, heard about the "magic" strength of the protein. The truth is in this. During each workout, the body gets damaged and stressed. Naturally, the body of the athlete seeks to eliminate the damage as soon as possible. And the elimination of destruction in the body occurs with some margin of safety: the body is safe from such stress in the future.

The material for the recovery of the body after visiting the gym and serves as a protein.

Diet, based on the intake of foods rich in protein, is called. The second name, this "protein" diet, it is typical for male athletes. Protein diet is based not only on consumption, fat and carbohydrates will necessarily be present. The absence of these substances can adversely affect the condition of the athlete in the future.

Allows you not to exclude from the menu products with a high content of calories. The use of such food should be moderate.

For successful bodybuilder training, you need energy that he can spend during training, so the amount of high-calorie foods in the diet, directly depends on the load during training. Protein is processed in the body extremely slowly, and a lot of energy is wasted. As a result, excess fat deposits are burned. After that, the body distributes proteins for various purposes, with the greater part going into the muscle tissue, which is why it increases.

And carbohydrates should not exceed 30%, in other words 70%, these are protein-rich foods.

Protein diet means the use of a sufficient amount of water, at least two and a half liters. Observe the rules of nutrition is extremely important, but for the ectomorph with his lean physique, once a week, you can break the diet.

Carbohydrate diet

Understanding the proper nutrition of weightlifters, we come to the conclusion that not only protein foods should be present in the diet. Insufficient amount of carbohydrates in the body of the athlete will lead to the fact that the protein will be spent on energy, rather than on strengthening and building muscle tissue. Therefore, a protein diet, this is wonderful, but do not forget about carbohydrates.

Foods rich in carbohydrates can be eaten either before or after training or during breakfast, in which case the muscles of the bodybuilder of the athlete will receive the maximum amount of energy, and the resulting glucose will not fall into the fat excess.

For an endomorph, a diet rich in carbohydrates is not acceptable, it is necessary to reduce the consumption of carbohydrate products to a minimum.

To increase muscle mass requires calories, including those obtained together with carbohydrates. Training aimed at increasing muscle mass, popular among men, requires performing strength exercises for which energy is needed, and its source is carbohydrates.

The diet, according to which contains an increased amount of carbohydrates, is facilitated by the recovery of glycogen in the muscles of the bodybuilder required during the day.

The constant replenishment of glycogen in the muscles of the athlete, allows him to conduct intense training for a long time. Based on the results of the observation of experts, it was revealed that the use of weight-lifters products with an increased content of carbohydrates contributes to the effectiveness of training.

For vegetarian weightlifters

Suitable for girls - athletes who do not want to gain together with the muscle mass the hated pounds of fat. It is much less popular among men. For an ectomorph, such a diet will also be harmful. Gradualness plays an important role in the transition to a vegetarian diet. For a week you need to give up meat products, but in the diet you can still leave fish dishes.

Consistently exclude from your diet other products of animal origin, leaving only eggs and milk. Subsequently, refuse them.

It is assumed that a vegetarian diet is most consistent with the notion of healthy food. However, a novice vegetarian - a bodybuilder, often tormented by the question of finding the necessary for building muscle, protein in the leaves of cabbage or spinach.

Go to the vegetarian menu, forget about one of the basic postulates of bodybuilding: 2 grams of protein per kilogram of weight. For vegetarians, it is more relevant to judge that a sportsman needs 7-11 grams of protein per kilogram of body weight.

For example, if the weight of an athlete is 82 kg, and the fat in the body does not exceed 10%, then it is enough to receive 150 grams of protein daily. Diet, based on plant foods, requires an extremely serious relationship. Breaking it at least once a week, you let go of the "slope" of the previous workouts.

Depending on the training scheme and the task assigned to you, the products are selected. For weight loss with a sports diet is recommended to eat:

• Low-fat sources of animal protein. Meat of poultry, egg white, fish dishes;
• Unhealthy dairy products;
• Fresh vegetables, greens;
• Porridges cooked without the use of sugar and salt.

For men setting the task of a set of muscle mass is recommended to make a menu for a week with the following products:

• Buckwheat and rice (slow carbohydrates);
• Macaroni, honey, dried fruits, potatoes (fast carbohydrates);
• Dishes from fish and meat;
• Cottage cheese;
• Eggs.

Menu for men and women

For women

Girls are given a nutrition program for weight loss, and on a basis that can make a menu for a week.

• Breakfast. It is allowed to drink a glass of kefir reduced fat or eat / apple.
• Lunch. Prepare a salad of cabbage and carrots. Not more than one hundred grams of poultry or veal, an egg omelet from the daddy.
• Dinner. Borsch without meat. Cabbage salad. One hundred gram of veal. A glass of fruit juice.
• Snack. A glass of juice or an apple / orange.
• Dinner. Meat or fish dish with vegetables (weight one hundred and fifty grams) or a vegetable salad.

For men

The menu for the recruitment of muscle mass, on its basis, is developed a diet for male athletes:

• Breakfast. Three eggs, one banana. One hundred ounces of oatmeal on the water.
• Lunch. Yogurt, banana, forty grams of nuts.
• Dinner. Brown rice 150 grams. Meat of turkey 150 grams, avocado.
•   . Three slices of bread, a banana.
•   . The norm of the geynir.
• Two hours after training. Chicken breast - 200 grams, rice - 100 grams, broccoli - 100 grams.
• Dinner. Cottage cheese.

The dignity of a sports diet is its balance. As a result of a properly formulated diet, proteins, fats and carbohydrates are present in the menu, which affects energy, working capacity. Combining the diet and training in the gym can be achieved in a short period of time (1.5-2 months) to achieve decent results.

Naturally, the composition of the products in the weekly diet for men and women of different physique will also be different. For example, the menu of the ectomorph, with its accelerated metabolism, is unlikely to be useful for mesamorph or endomorph.

Recipes

Curds

Low-fat cottage cheese (100 grams), mixed with cinnamon (ground), stevia (powdered), add four egg whites. In a frying pan heat up and pour out the curd mass to fry cottage cheese.

Grilled fish

First we prepare marinade. Cut the onions into semi-rings, add the lemon juice with fragrant herbs. We sail the fillets of white fish. Such dishes are prepared on the grill, but, as a last resort, you can wrap it in foil and send it to the oven for 20 minutes.

Nutrition and training rules

It is noteworthy that the sports diet finds followers both among men and among girls. And, women adhere to a sports diet to get rid of excess weight, and men to gain muscle mass. Therefore, the menu for them will be different.

For burning fatty deposits:

• Training should be extremely intensive, in this case excess calories will be spent faster;
• Sports diet can reduce the intake of new calories in the body.

To increase muscle mass:

• Adding to the diet products with a high number of calories;
• Inclusion of special physical exercises in the training plan.

For a sports diet, regardless of the pursued goal (to gain muscular mass, or to reduce weight), a number of mandatory rules should be observed:

• You need to eat often. Five to six times a day. In this case, the digestive organs will not be overloaded, and in the blood will be all the elements necessary for the construction of musculature. If meals are reduced to three times a day, then useful elements will be fed into the body in excessive amounts, and therefore will be deposited in fatty tissues.
• The intake of fast carbohydrates and proteins should be limited.  Take food with carbohydrates after training, in which case they will do the most good. In particular, the level of insulin, an anabolic hormone will rise.
• Do not dehydrate the body.  On the day the athlete must drink at least three liters of water per day. This requirement is due to the fact that in the body of athletes are metabolic processes.

Sports diet is to reduce excess weight correctly, while avoiding negative factors, which reduces the amount of calories consumed. A correctly designed menu will not do harm to the ectomorphs, nor to the mesomorph or endomorph. Those. the number of calories received in the body of an athlete can not exceed the number of burned.