Protein diet for gaining muscle mass: menu, reviews and results

Minus 24 kg without leaving home! A Muscovite who lost weight in quarantine “blew up” Russia with her recipe

For some people, being underweight is as serious a problem and cause for concern as being overweight and obese is for others. According to statistics, about 10% of the world's population suffers from lack of weight. The main cause of weight loss may be hidden diseases. In this case, you should immediately consult a doctor and undergo a full examination. If everything is in order with your health, it is recommended to completely reconsider your gastronomic habits, change your eating culture and start following a diet to gain weight.

Who needs weight gain diets?

The weight gain diet will be for girls with an asthenic physique. You can determine the type by measuring the circumference of your wrist. If the girth is less than 16 centimeters, then you are a typical representative of asthenics.

The characteristic features of this type of figure are:

• narrow shoulders and chest;
• long thin limbs;
• thinness;
• weak muscles.

If normosthenics and hypersthenics dream of getting rid of excess weight, then asthenics find it quite difficult to gain weight. Being tall, representatives of this body type have fragile bones and do not tolerate cold well. To normalize metabolism , the following ratio for BJU is recommended: 30% proteins, 20% fats, 50% carbohydrates.

Diet principles for muscle mass

A muscle building diet for girls is based on how much energy you expend daily. To increase body weight, nutritionists advise increasing the calorie content of your diet by 300 kC more than you spend daily. Basic principles of nutrition:

1. A weight gain diet for girls does not exclude fatty acids.
2. Freshly squeezed juices and sweets are minimized.
3. To avoid complicating the absorption of protein, fruits and vegetables are eaten separately.
4. Food is cooked by steaming or in the oven.
5. Avoid foods containing dyes, preservatives, and flavorings.

Please note: you must eat ¾ of the daily menu before 16:00!

A special diet for girls who dream of gaining weight includes nuts, legumes, and eggs. In addition, cereals, fish, cottage cheese, meat and milk are required. It is better to eat seasonal vegetables and fruits to avoid slagging of the body.

Eating junk food, like fast food, will lead to the appearance of subcutaneous fat. The orange peel on the thighs and buttocks of slender women is especially noticeable.

What foods contain carbohydrates?

People who follow a high protein diet to gain weight sometimes ask themselves this question. So, the most popular source of protein, which is necessary for gaining muscle mass, is regular chicken. It is important to note that chicken is an inexpensive, tasty, accessible, and quickly digestible product that can be found in any city.

In second place among foods that contain a large amount of protein are chicken eggs, which are an ideal option for breakfast. One chicken egg contains approximately 6 g of protein, and their price is very low, so you can safely eat a huge amount of eggs daily, but do not overdo it.

Also, immediate attention should be paid to cottage cheese, which is processed by the human body on average within 6 hours. Just imagine that throughout this entire time, cottage cheese supplies your muscles with protein, so it is best to consume it just before bed, since in this case your body will function at night.

Please note that at least once a week you should allow yourself to eat sea fish. This food contains a sufficient amount of omega-3 fats, which have a positive effect on your health, which is good for gaining muscle mass.

In addition, it is also worth paying a little attention to milk, which is a liquid source of protein. If you don’t like milk, you can replace it with yogurt, fermented baked milk or kefir without any difficulties. As you can see, a high-protein diet for gaining muscle mass for a girl is no different from the male version of this diet. One way or another, the organisms of both individuals function approximately the same, therefore the nutrition for gaining muscle mass should be similar.

Beginning athletes who have recently embarked on the path of proper nutrition sometimes ask which dishes contain the most carbohydrates, which are necessary for gaining muscle mass? In this case, the answer is very simple, because ordinary cereals contain a huge amount of carbohydrates, which our body needs to gain weight.

Almost all cereals contain slow carbohydrates, which release their energy to the body within 3 hours from the moment of consumption. It is for this reason that experts recommend eating a large portion of oatmeal for breakfast, and eating rice or buckwheat throughout the day.

Direct attention should be paid to the fact that porridge is necessary for your body in order to replenish energy reserves after a hard workout. In addition, they are also needed to restore the body's functioning throughout the day.

As for other products that contain a large amount of carbohydrates, these are a variety of sweet and flour products that contain fast carbohydrates, the use of which only has a negative impact on athletes.

The article discusses in detail a high-protein diet for gaining muscle mass for men as well as for women, so it is necessary to mention which foods contain the necessary fats. When experienced athletes mention that their diet contains fat in one way or another, they are not talking about junk food such as hot dogs, pizza, etc. In this case we are talking about the right fats, large amounts of which are found in fish, nuts, and seeds.

It is also worth paying immediate attention to the fact that the ideal source of Omega-3 is not only flaxseed oil, which is obtained by cold pressing the seeds, but also fish oil, as well as sea fish in the form of salmon, mackerel, and herring.

Remember that a proper protein diet (you can study the details of dinner, lunch, breakfast a little higher in this article) involves consuming a sufficient amount of protein, the required amount of fat and carbohydrates.

Menu for a week for girls to increase muscles

The diet for girls , the menu of which is proposed, is designed for a week : every day it includes new types of products so that the nutrition is balanced.

Day#1

Have breakfast with boiled rice with chicken breast , drink apple juice. Snacks after breakfast and before dinner can consist of yogurt, a piece of fruit, or a handful of nuts. For lunch - boiled chicken legs, stewed beans, fresh tomato. For dinner - steamed fish, salad .

The last meal is no later than 3 hours before bedtime!

Stewed beans with vegetables

Ingredients required for preparation:

• red beans – 500g;
• tomato – 3 pcs;
• bell pepper - 2 pcs;
• carrots – 2 pcs;
• apple;
• water;
• salt, seasonings, sunflower oil.

In this video you will learn how to cook delicious beans with vegetables . A step-by-step recipe will help you quickly cope with cooking and enjoy the taste of a healthy dish.

Soak the beans in water in the evening, and in the morning, drain the liquid and rinse the beans.
the beans until half cooked: if you choose the red variety, it will take about 30 minutes.
Chop carrots, peppers, apples and tomatoes. Drain the bean broth and add fresh boiled water to the pan. Add fruit and vegetable slices and seasonings. After adding vegetable oil, mix the contents thoroughly and simmer for about 15 minutes over low heat . The dish is served hot.

If a diet for girls for weight loss, on the contrary, excludes high-calorie foods, then muscle growth requires good nutrition.

Day#2

For breakfast, eat 2 scrambled eggs, oatmeal with milk, and drink juice. For lunch, treat yourself to corn porridge and boiled fish, and eat a salad. For snacks, choose your favorite fruit or eat a portion of cottage cheese with sour cream. Finish the day with turkey meat and chopped vegetables.

Turkey in a slow cooker

The meat will turn out tender and appetizing if you cook it in a slow cooker.

The following components will be required:

• turkey thigh – 800-1000g;
• garlic – 3 cloves;
• mustard-2 tsp;
• sour cream-3 tbsp. l;
• sunflower oil-0.5 tbsp. l;
• salt, spices.

Grind salt, pepper and spices in a mortar, and grate the garlic there. Add mustard and sour cream. Mix all the ingredients thoroughly and rub the thigh, working through the entire carcass. Place the meat in the refrigerator to marinate for a couple of hours.

Grease the multicooker bowl with oil, spreading it over the entire surface. Baking mode – 20 minutes . For even frying, turn the carcass over after 10 minutes. Add liquid and set to simmer for 40 minutes .
To make cooking simple and competent, use the step-by-step video recipe. Day No. 3
A balanced diet for gaining fat mass for girls should include a variety of dishes. Start your day by eating chicken pasta and drinking a glass of juice.

Curd are ideal as a second breakfast or snack . Have beef chops with buckwheat for lunch, and eat a tomato and cucumber salad. For dinner, prepare a vegetable salad and cottage cheese casserole.

Cheese casserole

The diet for drying girls should include such a healthy product as cottage cheese . Therefore, you will have the opportunity to enjoy a tender and aromatic casserole prepared at home.

For the recipe you will need:

• eggs - 4 pcs;
• cottage cheese-1kg;
• semolina-4 tbsp. l;
• sour cream-10g;
• sugar-4 tbsp;
• butter;
• salt, vanillin.

cottage cheese with eggs in a glass container, add sugar, vanillin, salt. Add semolina and sour cream to the mixture, mixing the ingredients well. Cover the prepared casserole dish with parchment paper and grease it with oil.

Spread the curd mixture and brush with beaten egg for a golden brown crust. Bake for 40 minutes at a temperature of +180 degrees. When serving, pour over sour cream. Video of preparation for creating a delicious masterpiece with your own hands.

Diet for weight gain: menu and recipes for the week

Sample menu for 7 days

First day

Breakfast. Omelette of 2-3 eggs, sandwich with ham, 1 walnut. Drinks you should drink are tea with sugar.

Dinner. Prepare noodle soup. You can eat 2 slices of bran bread, 100 g of fried chicken. Black tea with sugar.

Afternoon snack. Natural yogurt, 1 cup.

Dinner. Mashed potatoes, 2 sandwiches with cheese and sausage.

Second day

Breakfast. Millet porridge with milk, tea, half a glass of yogurt.

Dinner. Chicken soup, cucumber, bell pepper, jelly.

Afternoon snack. A glass of fruit juice, 100 g of any sweet berries.

Dinner. Sandwich with tomato, cucumber, chicken and cheese, 100 g of cookies.

The third day

Breakfast. 2-3 hard-boiled eggs, vegetable salad, raisins.

Dinner. 100 g potato ravioli, 100 g beef, tea or jelly.

Afternoon snack. A glass of kefir, some sweet berries.

Dinner. 100 g of cookies, omelette with cheese, ham and ketchup, milk with honey.

Fourth day

Breakfast. Pearl barley porridge with the addition of natural honey. Walnuts, apple, tea with sandwich.

Dinner. Cabbage soup in meat broth, vegetable salad, 100 g of pasta.

Afternoon snack. Sandwich with butter, 1 boiled egg. 1 glass of fruit juice.

Dinner. Mashed potatoes and fried fish, Greek salad, tea with sugar.

Fifth day

Breakfast. 100 g vegetable salad, compote or tea, ravioli.

Dinner. Pea soup, boiled pork, 2 slices of bread.

Afternoon snack. 1 banana, 100 g cookies, fruit juice.

Dinner. 100 g cauliflower, sandwich with butter, fried fish. Sixth day

Breakfast. Stewed beef with onions, 100 g pasta, tea with sugar.

Dinner. Cheese soup, vegetable salad with olive oil, fried fish, compote.

Afternoon snack. Kefir, 13-15 almonds.

Dinner. Spaghetti with sauce or pasta (100-150 g), 1 slice of bread, a glass of carrot juice.

Seventh day

Breakfast. Cottage cheese casserole, sandwich with cheese.

Dinner. Pasta, 2 slices of bread, vegetable soup.

Afternoon snack. Pancakes with sour cream, natural fruit juice.

Dinner. Stewed turkey, bran bread, cheese, a glass of tomato juice.

The menu for a weight gain diet may vary depending on your preferences, but the main principle should remain the same: a balanced diet along with an active lifestyle.

Recipes for the week

1. Pearl barley and oatmeal porridge are prepared with milk. It is necessary to first soak the cereal overnight, then season the porridge with honey, grated apple and nuts.
2. You can prepare a vegetable salad, seasoning it with mayonnaise, sour cream and sunflower oil.
3. Noodle soup is prepared from the following ingredients: 400 g pork pulp, 2 onions, 1 carrot, 100 g egg noodles, pepper, vegetable oil.

Recommended daily intake of proteins, fats and carbohydrates

Special diet for girls , the menu of which is proposed above, is based on simple and affordable products . If you want to more accurately calculate the number of calories per 1 kg of your weight, use the following diagram.

• First breakfast – oatmeal 40g, orange.
• Second breakfast – chicken fillet – 110g, buckwheat – 40g.
• Lunch - 2 boiled eggs, 2 whites, rice - 35 g, vegetables.
• Afternoon snack - low-fat fish - 150g, buckwheat - 40g, vegetables.
• Dinner first - chicken fillet - 110g, vegetables.
• Dinner two - low-fat cottage cheese - 140g.

The calorie content of a protein diet is 1600 kC. You will get 140g of carbohydrates, 30g of fat and 130g of protein. This diet is ideal for girls 15 years old: the diet is designed for an initial weight of 45 kg. If a week of eating according to this principle does not bring results, then you should increase the amount of carbohydrates from 150 to 200 grams every day.

Exercising while dieting

Is a diet necessary for girls working out in the gym? Necessarily! You can’t rely only on proper nutrition or physical activity. Only with the right combination can you get the result . The main principles of the training are:

• the use of multi-joint exercises for various muscle groups;
• using basic techniques with free weights;
• increasing loads as muscle mass increases.

Basic exercises include deadlifts, squats, lunges, and chest presses. Deadlifting is excluded only in case of hemorrhoids or back injuries.

During squats, the muscles of the legs, abs, back, legs and arms are used, so it must be included in the training complex. Squats are prohibited if you have knee or back injuries.

Lunges allow you to work your hips and buttocks, perfectly shaping your muscles. You can perform the exercise with a barbell or dumbbells, or without any load.

The training plan is changed every month and a half , otherwise there will be no progress. The next approach is to increase the load. The most intensive approach will be the first, the most gentle - the last. One hour of training is enough to feel the muscle load. Rest is required for 48 hours after a fruitful activity.

Workout

As for training for girls during a protein diet:

• the break between training should not be less than 48 hours;
• The duration of training is no more than 2 hours;
• increase the weight gradually - the muscles should feel the load little by little;
• 8-10 repetitions in 3-5 sets will be enough;
• the first approach is the most persistent, consisting of 10 repetitions, but the last one will be 6 repetitions;
• change your training plan and type of exercise every 1-1.5 months, otherwise the muscles will get used to it and will not grow.

Tips from a nutritionist: diet for girls to gain weight

Most diets for girls working out in the gym to lose weight are based on reducing calories. In addition, you should reduce your diet to start the fat burning process. On the contrary, a diet for girls 14 years old with an asthenic physique should include a lot of complex carbohydrates and protein to gain weight. The nutritional rules are simple and understandable for everyone:

1. Consume more calories than you expend.
2. Maintain the balance of BZHU.
3. Eat foods with fiber, minerals and vitamins.
4. Eat often, but in small portions.
5. Drink enough water.

If you eat poorly, you will not have the strength to exercise, and your muscles will be deprived of the resources to grow. Do not fanatically increase the excess calories: choose a high-quality and slow path to weight gain.

The proportions for BJU girls are: 2g protein/1 kg weight, 0.7g fat/1kg weight and 3.5g carbohydrates/1kg weight. If there is no result, the initial numbers are increased due to carbohydrates. As a result, the waist will not gain fat, and the mass will increase due to muscles.

When excess fat appears, the daily protein intake is increased to 3g/1 kg of weight, since excess carbohydrate in women is more quickly deposited on the sides and thighs. Protein is not increased in case of kidney diseases, as this is dangerous to health.

Small meals will not allow excess fat to be deposited, as it will not stretch the stomach. In addition, it is easier for the body to process a miniature portion than a bowl of food. Without enough fluid, your metabolism will not be balanced. 3-3.5 liters of water every day is the norm. Also drink green tea, which speeds up fat burning.

Energy and nutritional value of a girl’s daily diet for weight gain

Features of women's proper nutrition for weight gain, i.e. muscle mass lies in the presence of proteins in every meal and an increase in the total calorie content of the daily diet.

It is believed that to gain weight smoothly, you need to consume 300 more calories than to maintain a constant weight. The calculation uses the formula weight (kg) x 30 + 300. That is, for example, a girl with a height of 170 cm and a weight of 50 kg, subject to physical activity (which ones, we will say below), needs to consume 1800 kcal per day to gain weight. In this case, the bulk of the daily calories should be “eaten” before 16:00.

The main emphasis in a weight gain nutrition program is on proteins. Breaking down into amino acids in the body, they form a substrate for building new muscle fibers. But to provide the training body with energy, a large portion of “complex” carbohydrates is also necessary. On average, for every kilogram of her own weight, a girl needs to consume 1-2 g of protein and 3-4 g of carbohydrates. All food eaten per day is distributed as follows: carbohydrates - 50-60%, proteins - 20-30% and fats - 10-20%.

Contraindications for weight gain diet for girls

To strengthen the muscle corset without anabolic steroids, it is necessary to adjust the nutrition and training system. The method of stimulating muscle growth described above has no special contraindications. However, diet and exercise are contraindicated if:

• you are pregnant or breastfeeding;
• you have diseases of the cardiovascular system, musculoskeletal system;
• in the presence of injuries and after operations.

If you haven't found any reason to put off working on ripped muscles, then start today!

A few additional tips

While you eat so nutritiously, don’t forget that in addition to your diet, you also need to exercise. If you want truly appetizing shapes, a slim and toned body, then pay attention to the gym. You can put cardio aside and focus on strength exercises, which will help increase muscle volume and make attractive body shapes more pronounced. You can find many useful exercises and tips on our website. Good luck!

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List of permitted and prohibited products

Let's start with forbidden positions that do not provide any benefit to the body. On the contrary, frequent consumption of products containing parabens, dyes, and synthetic additives can cause allergies, sludge buildup and many other diseases. Your “enemies” on the table:

• Pastries, white bread, fast food;
• Smoked meats, preserves, sauces;
• Carbonated drinks;
• Chips, crackers;
• Juices in bags, sweets.

Pumping muscles under a layer of fat will lead to an increase in volume, but excess deposits will definitely not decorate the figure.

Lean chicken and beef will help provide the body with energy for life . These types of meat are easily digestible and contain phosphorus, sodium, and iron . Casein is a protein found in cottage cheese that is needed for muscle growth. Without chicken eggs, the body will not receive amino acids and vitamin D. Lean fish contains omega-3 fatty acids , which will protect against fat loss.

The best source of carbohydrates is oatmeal, which contains a lot of fiber. Whole grains help burn fat. Sources of fiber include fruits and vegetables. Without antioxidants, immunity will be reduced and metabolism will be impaired. The right fats that are not harmful to slimness are olive oil, nuts and avocados in reasonable quantities.

After a workout, the body needs protein to stimulate muscle growth! Immediately after class, eat cottage cheese, meat or drink whey.

High loads lead to rupture of muscle fibers, so proper nutrition is required to restore damaged joints. Since carbohydrates take a long time to be digested, the best time to consume them is in the morning. Don't forget about walks in the fresh air and healthy sleep!

Sports supplements for weight gain

A nutritional supplement, which can be purchased at sports stores, will help fill the lack of protein in the diet. Proteins are divided into several types:

• concentrate;
• hydrolyzate;
• isolate.

The isolate contains a minimal amount of additives and is quickly absorbed. The cost of such an additive is quite high. Whey protein The concentrate contains some fat and carbohydrates, so cleaning leaves much to be desired. The hydrolyzate is instantly absorbed, but long-term use of the fermented supplement leads to the body losing the habit of producing the necessary substances on its own.

The supplement is taken several times a day. Do not overuse protein to avoid stomach upset. Be sure to test the taste when purchasing, as you will have to drink this drink several times a day.

Too many fragrances and flavorings can lead to allergies. Choose a neutral soy flavor and add banana or cocoa to your protein. If you do not plan to exercise, then a protein course will lead to obesity.

In combination with regular training, a weight gain diet for girls will quickly lead to amazing results. You will become more resilient, and your muscles will acquire beautiful definition. Fit girls who are just starting their journey to beauty should take note of the advice of professionals.

Weight gain pills, which ones to take

https://www.youtube.com/watch?v=z5dIOlu55Jo

They are divided into two types. The first includes tablets containing protein compounds, vitamins, and minerals. They can be purchased at any pharmacy without a prescription. For those who want to get better, we recommend:

• Potassium orotate. Increases weight, improves appetite. Contains vitamins that enhance the effect.
• Brewer's yeast. They cause hunger, therefore they promote weight gain and provide energy. It is important to follow the correct dosage.
• Oxandrolone. It is used as a drug for weight gain, a food supplement for general strengthening of the body.
• Peritol. Promotes muscle development, which allows you to gain weight. It also has a general strengthening effect. Attention! It has a contraindication in the form of lactose intolerance.

Usually the reason for thinness is increased metabolism and not entirely proper nutrition, decreased appetite (especially in case of illness).
Group 2 includes hormonal pills. They are prescribed only at critical weight, because... have an extensive list of adverse reactions. List of medications:

• Dexamethasone. It is an anti-inflammatory drug that causes weight gain as a side effect.
• Diabetes. Promotes insulin production. When taken correctly after the recommendation of a specialist, it helps to gain weight and reduce the likelihood of unexpected reactions that may accompany this.
• Duphaston. Helps to quickly gain weight.