Every girl dreams of having a beautiful and relief body with pumped buttocks and firm abs. This result can be achieved by gaining muscle mass.
To do this, two basic rules should be followed – a correct diet with a surplus (excess) of calories and strength training.
It is more difficult for women to gain weight than men since the hormonal background of the two sexes is significantly different. Testosterone is the main male hormone important for gaining muscle mass, endurance, and strength. As you know, in women it is much lower, which means that the ability to gain weight is much weaker.
Basic principles of nutrition for girls at mass
As already mentioned, it is important to create a surplus or excess of calories while gaining mass – this will allow you to get the necessary energy for gaining mass. Also, do not forget that excess calories can cause not only muscle gain, but also fat, so you should create a moderate surplus.
According to experts in this field, the surplus should be about 200-300 calories in excess of the usual diet.
Also, remember to get your calories from the right foods. Eating cakes, pizza, or hamburgers, except for excess fat, you will gain nothing else. Meals should be properly balanced and contain nutrient-rich foods.
So, in order to properly gain weight, you must consume a certain ratio of protein, fat, and carbohydrates. The ratio should be as follows:
- proteins – 30-40%;
- fats – 10-20%;
- carbohydrates – 30-50%;
On average, per 1 kg of lean muscle mass, the daily dose may be:
- 3-4 g of carbohydrates;
- 1-2 g of fat;
- 1.5-2.5 g of protein.
This ratio can be modified in one direction or another, depending on the individual characteristics of the organism, body type, and physical activity. You can calculate the weight of the dry mass using special scales that show the ratio of fluid, fat, and muscle in the body.
It is important for women to add fats to their diet, as hormones, the condition of hair, skin, and nails depend on them. But here it is important to remember that fats are different, polyunsaturated fats are useful, and saturated fats are harmful. The first group includes the following products:
- fish oil (omega-3);
- olive and linseed oil;
- fatty fish;
Protein is best obtained from:
- poultry, veal, rabbit meat;
- cottage cheese, kefir;
- protein shakes;
Carbohydrates are complex and simple. The bias should be on complex carbohydrates. Carbohydrate foods in your diet should include:
- cereals: oatmeal and buckwheat, durum wheat pasta, brown rice, beans;
- fruits (very carefully with them, since many fruits contain a large amount of fast carbohydrates).
How to compose a weight gain diet on workout days
The diet can be three times as usual for us (we just have to eat more at one meal), or it can be 4-6 meals, 3 of which can be main and 2-3 additional snacks.
Carbohydrates should preferably be consumed in the morning, for breakfast and lunch.
After training, you can also safely take carbohydrates, however, if training takes place late, then gorging on “coals” before bed will not be the best idea.
In this case, it is better to take a portion of slow carbohydrates an hour and a half before training, and in the evening to eat mainly protein foods with a small amount of complex carbohydrates. You can also take a casein-based protein shake.
If it so happened that it was not possible to eat the desired portion, you should drink a gainer or a protein shake at least half an hour before training, or eat fast carbohydrates in the form of a banana or dried fruit. It will be much better than going to the gym on an empty stomach and losing consciousness there.
It is very desirable to limit post-workout food intake in fat, as it slows down the process of absorption of proteins and carbohydrates. Fat is best consumed in the morning and on non-workout days.
Recommendations for training while gaining weight for girls
Basic rules of training programs:
- training should be mainly strength training (no need to jump from simulator to simulator in order to do everything and more – it will not help);
- it is worth training every other day;
- the duration of the workout should vary from 40 to 60 minutes;
- if the goal is to seriously add mass, then it is highly desirable to exclude cardio before and after training. Warm-up, maximum, 5 minutes – no more;
- 7-9 approaches should be done per training for one muscle group. If you train your back or legs, there will be 2-3 exercises in 3-4 approaches – this is more than enough;
- cardio training is needed but on separate days. On weight, one cardio workout per week is enough. It is needed in order to achieve greater endurance of the heart muscle;
- increasing weights. Strength training must progress, otherwise the muscles will not grow, since they must adapt to the new load, and if the load does not increase, then there is no need to adapt, therefore, they will not grow.
increasing weights. Strength training must progress, otherwise the muscles will not grow, since they must adapt to the new load, and if the load does not increase, then there is no need to adapt, therefore, they will not grow.
Many are worried about the question: should muscles hurt? Not always. Muscles ache when muscle fibers are injured, this situation occurs most often when the muscles are deeply stretched, for example, when doing a butterfly extension or a deep squat, pain can also occur when you turn on new exercises where new muscles are used. Conclusion: muscles may or may not hurt, both situations are permissible.
Also, muscles can ache with excessive exertion. If you train a muscle group more than once a week, then it is advisable to dose the load in such a way that the muscles, if they hurt after training, then this pain was very mild and quickly passed. Otherwise, all this is fraught with overtraining and injury.
If you do not get, for example, protein or carbohydrates from regular food, then you can forget about the growth of muscle mass. However, there is a way to easily supplement your diet with the necessary nutrients in the form of sports nutrition.
For example, if there is a lack of protein in your diet, you can buy protein. A protein shake can be a great pre and post-workout snack.
If you do not want to increase your total protein, but want to improve recovery and reduce the effects of catabolism, then you can buy BCAAs.
Creatine will help accelerate muscle growth by increasing strength and training intensity. Regular creatine monohydrate will do.
Omega-3s, vitamins, minerals, pre-workout supplements, and more can be added to your diet. Each supplement has its own properties. But do not pour everything indiscriminately into yourself. Everything needs a measure.