How do we gain muscles when exercising?
Muscle gain, which is also known as hypertrophy, happens when your main muscles adapt to the exercises you are doing.When this occurs, you will also witness an increase in the size of your muscle fiber. This usually comes after your workout that includes resistance and training. There are many kinds of working out and exercising. Think CrossFit for example.
In regular bodybuilding, such results are achieved by embracing the proper healthy diet, training, and also integration. Natural athletes must pursue a different path than those who use drugs as their body will react differently to the many workout regimens.
Many people train for numerous reasons:
- it can be strength training which is an athletic ability,
- It can be to have an aesthetic body that looks ripped and sexy, as per the societal norms of being well-built;
Such a result can only be achieved by combining together many aspects of a lifestyle and putting a lot of effort.
Talking about muscular hypertrophy, which requires careful training over time, remember this word, “progressive,” because it is the key to everything that improves performance and variables over time. The diet, and especially a diet aimed at increasing the muscles, with all its characteristics (high calorie, with the right amount of protein, etc.) is only permissive towards the increase of muscles. Training is responsible for the rest.
What is the best diet to lose fat and gain muscle?
The best diet to gain muscles and lose fat is without any doubt is a reverse diet. When taking a gain muscle approach you have to eat more calories that you consume, in order to provide new sources of energy to produce muscles. As you know muscles are composed by water (70%) and proteins. Muscle cells contain protein filaments of actin and myosin that slide past one another, producing a contraction that changes both the length and the shape of the cell. Muscles function to produce force and motion.
The reverse diet consists of a menu where you start from maintenance or low-calorie diet; then, every week that low-calorie food will be increased in nutrients (carbohydrates), more or less every week you have to raise the calories intake by 100-200 calories based on your feelings and needs. If you are a little bit advanced, you maybe know your body and how it works; if you are a novice just start increasing calories by 100 (25grs of carbohydrates) every week.
Using that method, your body will build predominantly clean weight (muscle) and just a little bit of fat. So, you will be able to build muscles without putting on weight.
Reverse diet is better than aggressive bulking because the split increase of calories will, help the body to assimilate better all the nutrients that you eat.
Also, physical exercises are critical to gain muscle. When you want to get stronger, you have to do an overload workout. This means that you need to be increasing, every week, the weight you lift.
If you are aiming to gain muscle mass, you need to stimulate hypertrophy: you have to do exercises with many repetitions and 3/4 sets for each.
If your goal is higher, then you have to concentrate your workout on low repetitions and a multitude of sets. The most famous method is the 5 per 5 techniques, created by Bill Starr.
Programming a reverse diet is simple. Start with a baseline (your maintenance macros and calories) then increase from there. If you don’t know your maintenance numbers just calculate them with an online tool, or, if you have a budget, talk with a nutritionist. That baseline is essential to start an excellent bulking period.
An example of how to lose fat gain muscle diet plan
Reverse Diet is easily explained. Here you can find a little progression in your diet. First of all, split your macros and calories:
- Protein: You have to maintain a decent protein intake, between 1,2/1,5grs per kg. That range of protein will allow you to build new muscles and feed the ones you already have.
- Fats: As you may know fats are an excellent source of calories (9kcal/gr), remember to use only good fats, the ones you find in products like peanut butter, salmon, dried fruit and olive oil (unsaturated fats). Avoid animal source fats like butter or bacon. Also, fatty meat is not the best for your body.
- Carbohydrates: This is the primary macronutrient for your bulking diet. Increasing carbs will allow you to have more energy and use that energy to lift more weight, lifting more weight you will generate strength which is fundamental for muscle gain.
Here it is a simple example of the foreseen progression with generic quantities:
If your maintenance levels are at 2000 calories, you will have more or less these macros: proteins = 175; carbohydrates = 135; fats = 85; for a total of 2000 calories. If you are looking to lose weight, you may want to check the Extreme weight loss diet plan.
In the first week, you will maintain the protein intake as the same, increasing only the carbohydrates to 150 and fats to 96, you will have a total of 2100 calories, more or less +100kcal for the first week which is a perfect and controlled upgrade. Now you have only to proceed in the same way for the next weeks until you will gain weight; when you see that you are also increasing fat with muscles just stop and keep up with the same amount of calories from the previous week.
Always be careful because these values are different for each. You can visit a nutritionist to get better information with the supervision of a professional. Always make sure you understand what to eat and whether you need to accompany your diet with a cardio workout. It is not like you are following the Indian pregnancy diet, you need to really know your basics.
Reverse diet meal plan, an example
That’s about 1.2/1.5g of protein for weight, and it is a perfect diet. Binge eating will never be a problem for you. Here is a simple example of this food that you can try:
- Day 1
Breakfast: As breakfast, you have to eat a lot, especially if your first workout is in the morning. So that you can have a smoothie with oats (3 parts), and a fruit of your choice to provide a fast source of energy, high protein powder or low-fat Greek yogurt (2 parts), peanut butter (1 part). Then, you can add extra calories by mixing it with milk; if you don’t want extra calories, water is the best choice. For a vegetarian diet lover, also you can use vegetable sources like Soya Milk and vegetable protein powder. Feel free to take a look at high protein diet for weight loss.
Snack: As a snack, you can have Wasa as a source of carbs, add some peanut butter and salmon. Also, you can have a bowl of rice with some tuna and tomatoes. You can prepare it ahead of time and just heat it in the microwave when needed. Whatever snack you pick, you need to pick the best food options for you. Feel free to check the liquid diet weight loss plans.
Lunch: That’s an important meal because it often falls close to a workout (after or before the exercise, you have to eat the significant part of your daily carbohydrates). The best option for lunch is basmati rice (a lot of it) and grilled chicken breast with broccoli or lettuce. In a unique bowl just mix these ingredients and season them with a squeeze of lemon and a little bit of olive oil (10grams). For celebrity weight loss systems, you can check the Matthew MacConaughey weight loss diet.
Snack: As a post-workout meal just go for a protein shake and avoid fatty food, it will help you to carry proteins faster to the muscle. If you did your workout in the morning, you can have another smoothie, drink food is the best way to reach your calories goal without spending too much. If you suffer from reflux, you can check the GERD diet recipes.
Dinner: Micronutrients are essential; so, it is advised to have a nutrient-rich bowl of vegetables like onion, tomatoes, lettuce, and avocados (good fats). As a side dish, you might want to add another big plate of rice, but this time go for brown rice. Also, you do need a source of fiber, and brown rice is the perfect option for you.
- Day 2
Breakfast: As breakfast, you can have a significant plate with 4/5 eggs or just egg whites. If you use only egg whites add some peanut butter on your plate. Also, you can put on the eggs some marmalade, preferably 100% from fruit without any added sugar or fruit. Some slices of whole bread and it is a delicious meal!
Snack: If you are in a hurry, just take a protein bar (but don’t abuse that type of products). Otherwise, go for a banana or a rich smoothie. Take a look at detox smoothie diets.
Lunch: As mentioned before, it is an essential meal; so, concentrate on having a significant amount of calories here. You can have a large plate of pasta with red beans and bell peppers. As a source of proteins can be tuna (fresh or canned).
Snack: Go for low-fat Greek yogurt with some almonds and honey on top.
Dinner: Make a grilled beef steak, with some brown rice or quinoa, and a classic salad with tomatoes and lettuce. Season everything with salt, pepper, olive oil and lime.
Remember that if you want to gain muscles and weight, you have to intake a certain amount of calorie at the beginning; and, start increasing that number every week by 100-150 calories. It is simple; you will just have to raise a little bit the carbohydrates intake. It is not entirely easy, but in 3-4 months you will see pretty good results if you also do workouts. You may want to read more about the Warrior diet results.
Gym diet plan for muscle gain: the best gym plan
At the base of his training program, there is the overload. In fact, you should expect to increase your weights every week, at least a little bit!
Here, we have some exercises to increase your body muscles mass. The program is based on a regular overload program, and it is a four-day workout plan. If you want to do three workout days per week, just leave one day for Legs/Back, which is repeated to increase the stimulation of these points which are harder to work.
1. Chest and Triceps:
- 3 set of 12 reps of bench press with 75% of the weight that you can lift;
- 3 set of 12 reps push-up (increase the repetition if it is easy for you, up to 30 push-up for each set)
- 3 set of 12 reps french press;
- 3 set of 12 reps pull-down.
2. Quadriceps / Back:
- 4 sets of 10 to 12 reps of back-squat;
- 3 sets of 12 reps of lunges with handlebars;
- 3 sets of 12 repetitions of pulldown with v bar;
- 4 sets of 6 repetitions of deadlift ( use an adequate weight);
3. Biceps and shoulders:
- 3 set of 12 reps, Curl EZ bar;
- 2 set of 8 reps of dumbbells flyes;
- 4 set of 8 reps of sit military press with bar;
- 2 set of 12 reps of lateral raises Curl with dumbbells;
- 4 sets of 8 repetitions wide-grip lat-machine
- 4 sets of 6 repetitions of pull-up at the bar
- 2 sets of leg extensions up to the limit
- Three sets of 12 reps of front squat