How to gain mass: proper nutrition and training in autumn and winter


How to gain mass: proper nutrition and training in autumn and winter

Now is the perfect time to finally sign up for the gym or return to a once-abandoned healthful activity. It’s nasty outside, boring at home, and the flabby or skinny body in the mirror is clearly hinting, “It’s time, it’s definitely time now!”

Of course you can’t turn into Haftor Bj√∂rnsson in 4-5 months, but you can make yourself happy and surprise others with a pumped-up body. Gaining mass is very easy, an order of magnitude easier than burning fat and forming a model relief. Now we will explain how to do it. In gaining weight can help:

Muscles grow on the condition that you consume more calories than you expend. That is, you need to eat more. Otherwise, there is no other way.

This problem is especially true for people prone to thinness, called scientifically ectomorphs. They seem to eat normally and, after reading about the principles of gaining weight, they increase the caloric intake. For example, they eat an extra chocolate bar or add two eggs to their breakfast menu. But there is still no growth. Why? Because the actual necessary increase in calories is much larger than they imagine.

A good weight gain rate is considered to be about 700 grams per week.

Sometimes increasing the daily caloric intake by 15% is enough for growth, but more often you need to get 30, 50 or even 100% more energy per day. So how do you make yourself eat twice as much? You don’t really need to do that. Doubling your caloric intake does not mean doubling the amount of food you eat.

Foods are different, and you need to choose high-calorie foods, giving them 70% of the space in your daily diet.

High-calorie protein foods
Lean meat, especially poultry.
Fish and seafood. The most important source of healthy fats.
Skimmed dairy products like cottage cheese and cheese.
Eggs. Six to eight eggs, including the yolks, can be eaten per day.
Legumes. Lentils, chickpeas, peas, and beans are good sources of vegetable protein, and the first two products have a decent amount of the essential amino acid BCAA, which is also good. Don’t get carried away with soy, because it has a negative effect on male hormones.
High-calorie carbohydrate foods
Buckwheat, barley, oatmeal, rice, corn, wheat, and millet porridge.

Closeup of sports man measuring his waist with a tape measure. Bodybuilder with sexy six packs abs measures gain in waist isolated over gray background.

Pasta made of durum wheat.
Black bread.
Vegetables as a side dish to protein meals. Potatoes, carrots and beets contain a lot of starch and should therefore be avoided.
Fruit. Grapes, pears, bananas and persimmons contain a lot of sugar, and therefore it is better to limit their intake.
Proportions of protein, carbohydrates and fats in the diet
Protein – 30-35%.
Carbohydrates – 50-60%.
Fats should be 10 to 20 per cent.
Nutrition tips
Count calories and weigh yourself every 3-5 days.
If weekly weight gain is less than 700 grams, increase the caloric content of your diet. If the growth is faster, it is better to reduce the calories, or the excess will go to fat.
Try to eat more often. Divide your daily ration into five to six meals.