When it comes to gaining muscle mass, diet is the most important part of your overall fitness program. You can train all you want, but if your diet is not in perfect condition never reach the physique of your dreams.
The body relies largely of nutrients from foods and supplements that you consume to help create an environment conducive to large profits.
First let me clarify things. To gain muscle you have to gain some fat. If you want to try and stay slim when you’re in the bulking phase you will end without gaining much weight, probably overtrained (lack of calories) and very, very frustrated. You can build muscle and lose fat at the same time under normal conditions.
Now we know that some people have done that is possible, but usually only works for people who have never trained, very obese or on steroids. The bodybuilding is not a two-way street, is one, either volume or cutting/definition.
To gain weight you must consume more calories than you expend. This is the reason why cardio is totally useless when you are in the phase volume (in addition to maintaining cardiovascular health). All it does is take calories from building muscle.
Now, we will show how to maximize muscle gains. Depending on your metabolism you should take your weight (in pounds) and multiply it by 15-20, there’s your calorie goal for the day. Example: If you weigh 200 pounds (90 kilos) you have to eat 3000-4000 calories.
Here is the breakdown of macronutrient intake phase volume:
Protein: A lot of people drastically reduce their protein intake in volume and it is true that need least amount of protein during the volume in the cut definition phase. However, if you are training intensely still need much more than most people. We recommend at least 2 g per kilo of body weight.
Carbohydrates: Carbohydrates are the ones that give you energy for your workouts, so you need a lot of them. Carbohydrates also increase glycogen stores in muscle cells. High muscle glycogen levels are associated with increased protein synthesis and anabolism. Carbohydrates also stimulate an insulin response greater than any other macronutrient. An insulin spike after your workout has been clinically proven to increase protein synthesis and recovery. We recommend eating at least 2.5 g, 3.5 g of complex carbohydrates per kilo of body weight.
Fats: The good fats are all you need volume in the season. We know a lot of guys who consume large amounts of fat when they are in volume. Your body can not do anything with the excess fat. If you have trouble gaining weight takes those extra calories and add to more protein during the day. If you still have trouble making muscle gains, adding more carbohydrates. Both are more usable by the body fat and are more-experts-to help the muscle building process.
Some tips for the phase volume
- Breakfast must be the most important meal of the day, besides food after training. We usually like 50-60g of protein at breakfast, 100-120g of carbohydrates and about 10g of fat.
- After training is undoubtedly the most important meal of the day. After your workout your body has two objectives: to reload and rebuild. The body needs to refuel glycogen stores and rebuild muscle tissue damaged. Usually drink a protein of whey (30 g) with 100 g of simple carbohydrates. We take food in liquid form, because it is easier for the body to absorb it and an hour later, 75g complex carbohydrates 100 g of chicken.
- Before going to bed you also it is very important. You’ll be 8 hours without protein, what is meant here is a slow digesting protein (casein protein).
- Do not be more than 3 hours without protein. You need to maintain a positive nitrogen balance and eat every 3 hours, ensures this. Here is where you need a lot of dedication.
- Eat 5-7 meals. This gives your body a steady flow of nutrients and also tricks your body so it stores less fat.
- Get 8 hours of sleep. Drink at least one gallon of water per day. When cells are hydrated, increases protein synthesis.
- Lift weights hard, eat big and grow bigger!