Diet for weight from professionals: tips and recommendations for men on proper nutrition

To speed up the process of muscle tissue formation and increase, it is recommended to use a special diet with a large amount of protein. It allows you to build muscle fibers, and provided regular exercise does not lead to an increase in the percentage of fat in the body.

How to create a diet for weight gain is described below.

Basic nutrition rules

In order for a diet to gain weight to lead to muscle growth and not the appearance of fat, you must follow a few simple rules:

Proteins - 3 or more g per kg of body weight, carbohydrates - 3, fats - 0.5 each.
Try to consume omega-3.
Carbohydrates should be complex and long-digesting. Simple ones lead to an increase in fat layer.
Be sure to eat meals in fractions, at least 6 meals including snacks. You can increase it to 8, the main thing is not to exceed the Kcal limit.
Drinking large amounts of water. From 2.5 to 5 liters depending on individual characteristics.
All carbohydrates should be consumed no later than 6 hours before bedtime, otherwise metabolism will slow down. Violation of this rule is allowed only if glucose consumption is prescribed before and after training.

These requirements are not difficult to meet if you prepare a diet for muscle mass in advance, depending on your own weight.

To prevent fat gain, it is recommended to seek help from a fitness trainer. A specialist will help you create an optimal program based on individual differences in your body.

How to adjust your lifestyle

“Qualitative” weight gain in a man is impossible without a radical change in a person’s lifestyle.

To not only transform your appearance, but also improve your health, it is recommended:

give up bad habits (smoking and drinking alcohol);
devote proper time to sleep (at night, to replenish physical and moral strength, a man needs to sleep at least 8-9 hours);
perform a set of physical exercises at least 2-3 times a week;
adjust your diet by giving up unhealthy foods in favor of those containing “healthy” calories.

By working out in the gym or following recommendations at home, a man can both lose weight and effectively gain weight. This must be done comprehensively: perform strength training and adhere to the principles of proper nutrition.

With any changes in the body, it is important for a person to listen to his own feelings. If you feel unwell or have other changes in your condition, you should consult a doctor and undergo additional examination of all body systems.

Article design: Oleg Lozinsky

Nutrition programs by weight

A diet for a weight of 70 kg will be very different from a menu for 90-100 kg in terms of the ratio of calories and nutrients. Therefore, you can’t just choose the first program you come across and try it on yourself: this will either lead to an insufficiently bright effect or gradually lead to obesity.

The following are programs compiled by professional trainers for people with different body constitutions.

Brocca's formula

Ideal weight for men = (height in centimeters – 100) × 1.15.

Ideal weight for women = (height in centimeters – 110) × 1.15.

This formula is very easy to use. For example, the ideal weight for a woman 160 centimeters tall would be (160 - 110) × 1.15 = 57.5 kilograms. This formula is very similar to the classic and simple “height minus 100” for men and “height minus 110” for women. The modern Brocca formula can be considered an improved version of the old model. She required being in a certain shape, regardless of age or body type. People with heavy bones or massive muscles, women with large breasts or wide hips no longer fit into this formula. Brocca's old formula has been reworked, and its new version looks more realistic.

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Nutrition for men weighing 60-70 kg

A healthy diet for muscle mass in men weighing up to 70 kg includes:

2557 calories;
194 g protein;
69 g fat;
299 carbs.

The daily menu is divided into 6 meals:

Apple + 200 g oatmeal with milk + 50 raisins or other dried fruit.
160 g chicken breast (baked or grilled), 160-170 buckwheat porridge.
The same volume of chicken fillet, but instead of buckwheat, 100 g of boiled durum wheat pasta.
Gainer 20-24 g of protein and up to 430 kcal (company selected according to personal preferences).
Chicken as in points 2-3, rice 200 grams.
150 g banana, soft ricotta cheese 120 g.

If taking a gainer is not desirable, it can be replaced with 2 boiled eggs.

If dry mixtures are not contraindicated, they should be taken shortly before training, diluted with skim milk or water.

Nutrition for men weighing 70-80 kg

The daily energy value of this menu is about 3000-3100 kcal, depending on the chosen brand of products.

The amount of protein is 272 grams, fats and carbohydrates are 88 and 310 grams, respectively. This menu is quite varied in taste and is suitable for those with a sweet tooth, but the downside is the large number of different protein products (while they are usually represented by chicken and eggs). This increases the cost.

If we talk about nutritional qualities, then, on the contrary, they increase; the body receives a larger amount of various microelements.

The day is divided into 6 sessions:

Chicken egg whites, 3 pieces + 50 g of dried baguette + mini-pack of apricot jam and banana weighing 140 g.

The main source of protein is chicken breast weighing 150 g, preferably boiled without spices. Additionally there are 80 gr. white bread for carbohydrates, 20 g of ricotta to provide the body with fatty acids, 4 medium tomatoes.

200 g fried or grilled beef, 180 g durum wheat pasta, 40 g tomato sauce (homemade with a minimum of salt).

160 g chicken breast, 4 peeled boiled potatoes, salad of 2 tomatoes and cucumber.

500 ml of skim milk, 40 g of flower honey (it should not contain sugar crystals), dry protein (the amount required to obtain 38-40 g of protein and no more than 195 kcal). Can be consumed separately, diluting the powder with water, or mixed into a common cocktail.

200 g pink salmon meat, 250 boiled carrots, 190 g green beans.

A proper diet for weight gain may also include a small amount of apples and a low-fat fermented milk drink if the athlete needs to curb the feeling of hunger shortly before bed.

2 g of apples contain approximately 1 kcal, 100 g of fermented milk products contain about 34.8 kcal, but it is better to look at the exact data on the packaging. Taking easily digestible carbohydrates 6 hours before bedtime is strictly prohibited.

Nutrition for men weighing 80-90 kg

This is one of the most saturated diets for weight gain for a man, including as many as 8 meals.

Total energy value 2982 kcal, proteins 312 grams, carbohydrates 290. Fats within 65-67.

Menu for the day:

2 whole boiled eggs and 3 whites separately, oatmeal 100 g with water or milk 0%.
Rye bread or crispbread 50 g, half a can of canned tuna.
3-4 potatoes, boiled chicken 200 g.
Low-fat yogurt 1-1.5% 250 grams, fresh or canned pineapple 100 g.
38 g of protein from a protein mixture with a calorie content of no more than 190, banana.
Protein (twice the volume), 70 g of dried baguette, 1-2 tablespoons of meadow flower honey.
2-3 potatoes, canned pink salmon 300 g, green peas 80.
Oatmeal with skim milk – 100 g.

Methods for calculating the ratio

There are many options for calculating your ideal indicators. A quick way to calculate the ratio of height and weight in men is to use one of these schemes:

Brunhard's formula - the chest girth and height in cm are taken into account, the values are multiplied and divided by 240, the resulting result is determined in the corresponding table;
Neger's formula - 152.4 is subtracted from the height in centimeters, the resulting number is multiplied by 1.1 and 48 is added to it, the description is similar to the previous one.

Nutrition for men weighing 90-100 kg

This system is intended for men who have already gained sufficient muscle mass, but want to slightly adjust it and bring it to perfection.

In this regard, there are fewer protein compounds than in programs for people of a smaller weight category.

We must not forget about the means that will help preserve muscle fibers and increase performance. To do this, it is important to take Riboxin, creatine and other supplements that the trainer recommends.

Products can be replaced with similar ones. For example, if a man does not like eggs, it is acceptable to use protein shakes or tablets instead. It is recommended to eat every 2-3 hours.

Main characteristics:

3200 Kcal:
7 techniques;
290 g protein;
115 g fat;
279 g carbohydrates.

Diet:

Breakfast – oatmeal with water 470 g, flaxseed oil 35 g, egg.
Lunch – 50 g of selected protein supplement and 50 g of dried fruit.
Lunch – chicken fillet 190 g, buckwheat 170, chopped vegetables 260 g.
Second lunch – grilled chicken 160 g, rice 200, salad similar to the previous point.
Afternoon snack – a couple of bananas, 60 g of protein mixture.
Dinner – pink salmon 200 g, buckwheat 170, vegetable salad 150.
Snack – cottage cheese 5% 185 g.

Budget diet option for weight 60-70 kg

A budget diet for weight gain excludes expensive foods such as fish, ricotta, etc.

Also, the menu does not include special gainers; available vegetable ingredients are used, and some of the meat is replaced with eggs. This allows you to save 1.5-2 times on the daily menu.

An example of an inexpensive diet for weight gain:

Banana, 3 boiled chicken eggs, exclusively white from another 2-3 eggs, milk-based oatmeal (170 grams).
Five percent cottage cheese, banana.
300 g pasta, boiled chicken breast 200, about 150 g cucumber.
Boiled pasta 180 g, the same amount of breast, the same amount of cucumber.
200 g fresh cabbage.
Buckwheat 250 g, boiled beef 150.
Milk 1-2.5% 500 ml.

Additional Tips

An approximate diet for weight gain is calculated based on the athlete’s initial weight. But it is also necessary to take into account the constitution of the body and the characteristics of metabolism.

In order to correct metabolic processes and not reach obesity as a result of a sharp increase in caloric intake, you need to contact a fitness trainer or nutritionist for a more refined menu selection.

Effect of age on body weight

According to doctors, human growth continues until the age of 25. During this period, the body's metabolism is very active, food is easily digested, and fats are quickly burned. Later these processes begin to slow down. After 30-35 years in women and 35-40 years in men, metabolism naturally decreases. At this point, increased fat deposition may begin. A small increase is not a deviation, since the norms for people of the same height, but different years, vary.

Weight management factors in the human brain are controlled by adipostat. It affects the rate of fat burning, the production of hormones responsible for appetite and other processes. When this balance is disturbed, an accelerated increase in body volume begins. Stress, toxins, poor diet, sedentary lifestyle and various endocrine disorders can cause imbalance in the body.

Excess weight is an extremely dangerous factor that threatens human health. Medical statistics show that only 10% of human diseases are explained by genetic factors, and the remaining 90% are caused by poor lifestyle and environmental influences. To maintain your health, it is necessary not only to control your BMI, but also, in case of excess fat gain, to undergo a comprehensive examination in order to stop the problem at an early stage.

General recommendations

Compared to the standard menu, the calorie content should be approximately 500 kcal higher.

It is recommended to additionally take amino acids and creatinine.

Physical exercise is required, otherwise the mechanism of muscle tissue growth will not come into effect, and the efforts will be in vain. You can't skip workouts.

You cannot take breaks or violate the recommended diet until the accompanying trainer gives permission.

The above products can be replaced with analogues if they match in calorie content, nutrient content, and microelements (at least partially).

Body types

To determine the correct ratio, you need to take into account your build, body shape and other factors. Body type can be of the following types:

hypersthenic – short neck length, broad shoulders. The figure of such men is strong, stocky and squat. With this type of build, there is a slow metabolism;
normosthenic – proportional limbs and moderate metabolic rates;
asthenic – elongated neck. Often asthenic men have narrow shoulders and a fast metabolism. There are almost no fat deposits, the bone tissue is light, and thinness is common.

In addition to these signs, you can find out your body type using the following methods:

connect the index finger and thumb around the wrist (in the place where the bone is located). If this is easy, you have an asthenic body build; if it took effort to grasp it, you have a normosthenic build. If the girth fails - hypersthenic;

measure how many cm is the circumference of your wrist. A length of up to 17 cm indicates that you are an asthenic person; if the girth is from 17 to 20 cm, you are a normosthenic person. In the case when this figure exceeds 20 cm - hypersthenic.