Proper nutrition for weight gain for men. How can a man gain the missing weight through nutrition

Many men have a thin body build, which brings them a lot of discomfort. Being underweight often leads to depression and dissatisfaction of a man with his body. Correct the situation will help diet for weight gain for men. Elimination of problems with insufficient weight is recommended to start with a special diet, which can be followed from time to time or constantly, in accordance with the organic characteristics of a man.

The main requirement for gaining muscle mass is the consumption of a certain number of calories. Normally, the body needs about 2500-3000 kcal, but to increase the mass, the daily calorie intake is increased by 15 or 20% in accordance with the initial weight and the final goal.

How to choose the right diet

• Specialized diet food intended for men should be used, because the body of the stronger sex is able to absorb and process much more calories into energy, so conventional diets are not suitable here;
• To achieve the required mass of muscle tissue, it is necessary to consume balanced portions of protein-carbohydrate food, and you should eat about 5-7 times a day. Fats should be consumed in minimal quantities. Stick to the ratio of proteins - 30-40%, fats - 10-15%, carbohydrates - 45-50%;

Basic principles of mass nutrition

Only through comprehensive measures is it possible to competently collect the necessary muscle mass. The weight gain diet for men is a specially designed nutrition system that helps keep the body in the required shape. To avoid possible complications, it is recommended to undergo the necessary examination by a specialist in order to detect factors of leanness.

When changes begin to occur in the male body associated with unreasonable weight loss, one should approach this issue seriously, avoiding possible mistakes. Gaining mass for men can be quite difficult. Many mistakenly believe that simply starting to eat more is enough. With this approach, you are likely to earn digestive problems, a disorder in the functions of the gastrointestinal tract, but in no way will you achieve an increase in muscle mass. To properly gain weight, you need to increase your daily calorie intake, not the amount of food. A gradual increase in daily calorie intake by at least 200 kcal will help to gain the missing kilograms, and the body will perceive the fractional absorption of food more calmly.

The ratio of B / W / Y in the diet for weight gain

For proper muscle building, an average man needs to consume about 2800-3600 kcal daily. It is wrong to limit yourself to a certain group of foods, for example, protein or only fatty meals. Calories must have a different origin. When developing a diet, it is recommended to observe certain proportions in the intake nutrients. The optimal diet is considered if the daily diet of a man is half carbohydrate food, and the second half will consist of fats by a third, and the rest will be protein foods. Compliance with such proportions prevents the occurrence of obesity.

Carbohydrates should be obtained from cereals, pasta, potatoes and bread, honey, rice and bananas. Proteins in huge quantities present in dairy products, eggs, lean beef, nuts, fish and chicken white meat.

Common Causes of Being Underweight

To choose the appropriate diet, you need to have an idea of ​​​​the reasons that explain the lean physique. In men, thinness can be caused by body features, specific physiological abnormalities, the presence of various kinds of harmful addictions, or some kind of pathological process. If the cause of leanness is any pathology, then you should proceed to eliminate it with medications. After treatment, the weight normalizes on its own. There are also pathologies in which gaining weight is contraindicated. Therefore, it is recommended to visit a specialist to identify the specific cause of thinness.

1. If a man has a pathological acceleration of metabolism, then such a factor will immediately manifest itself as thinness. It is necessary to solve the problem by slowing down the material exchange.
2. In addition, miniature and thin-boned people are distinguished by increased thinness, which visually creates the effect of frailty and thinness. By following a special diet, you can achieve the desired muscle mass.
3. Many reasons for thinness lie in the genetic predisposition of a man. In addition, alcohol abuse and smoking contribute to thinness. Therefore, the rejection of such addictions will help you easily achieve the desired weight.

When taking action in relation to gaining muscle mass, it is recommended that you first consult with a nutritionist.

Starting the day for men who want to get a more sculpted body should start with a liquid - it can be water, compote or freshly squeezed juice, etc. Only after half an hour you can start breakfast. Sports after breakfast is unacceptable, and, in general, you can’t train after eating. It is recommended to include protein-carbohydrate food in the diet, but it is not recommended to drink it down.

The basis of the food system should be dominated by pasta, cereals with milk, flour products, peas and beans, juices. For normal digestion and material metabolism, the body needs vitamins. Since they are not produced by intraorganic structures, their intake must be provided with food. Vegetables, herbs, berries, fruits are especially rich in vitamins, only they need to be consumed fresh. The daily norm of fresh vegetables should be about 500 gr. Especially useful are apples, carrots, citrus fruits, berries, dried fruits, etc.

Protein is also very important for the male body, which, in fact, is a building material for muscle cells. And if a man trains daily, then he simply needs proteins. There is a rule - the more muscle mass, the higher the body's need for protein. If protein is not supplied with food, then the body will draw its deficiency from the muscles, which will negatively affect the muscles. Ideal sources protein are plant and animal products. Lentils, peas, soybeans are rich in vegetable protein, and cottage cheese, meat, milk and their derivatives are rich in animal protein. Ideally, the ratio of vegetable and animal protein in daily rate should be 1:1.

The leaders in protein content are eggs, lean beef, soy, fish and chicken meat, low-fat dairy products, etc. It is recommended to include such products in the menu daily.

There are two ways to gain weight - eat more high-calorie foods or eat a balanced diet that contains the necessary micronutrients and nutrients to provide the necessary energy and normal growth muscles. In order not to earn an unattractive "belly", you need more activity and movement. Engage in gym, then the consumed calories will go into a beautiful sculpted body.

And underweight, they do not want to put up with this state of affairs and are looking for ways not only to gain weight, but also to build muscle mass. This can be helped by a special diet combined with workouts in the gym.

The role of proteins, carbohydrates and fats in building body weight

Eat buckwheat, rice or oatmeal in milk with the addition of butter. Eat a sandwich with butter, cheese and salmon, drink tea with honey.
Two hours later, the second breakfast, which consists of muesli, filled with sweet fat yogurt with the addition of natural fruits or dried fruits.
Portion for lunch vegetable soup on beef broth, pasta with cutlets or chops, fresh vegetable salad dressed with sour cream and mayonnaise and a glass of compote or juice.
An afternoon snack consists of a fruit salad topped with cream and a glass of milk with a biscuit or muffin.
For dinner, cook any cereal as a side dish and grill poultry or fish, boil a couple of eggs or cook an omelet. For dessert - cake or pastries, tea with honey.
Before going to bed, a glass of kefir and cottage cheese.