The desire to develop well defined and attractive muscles is highly desired in the world of fitness, especially by those who practice bodybuilding both recreationally and professionally.
However, it is an arduous task that must be maintained to achieve the expected results.
This method includes four basic rules to develop muscle mass: training, feeding, hydration and rest. Here you have an extensive article on the subject.
In this article, I am going to talk to you about how to structure a diet to increase muscle mass in men, a valuable contribution for those who want to develop their muscles successfully.
Daily calorie consumption
One of the most used formulas to determine the daily calorie intake that each person needs is the Harris and Benedict formula. Therefore, when programming a diet to increase muscle mass in men, the basal metabolic rate (BMR) of the individual must first be calculated; the minimum amount of energy required to be at rest or without training.
For men: TMB = (13.4x WEIGHT KG) + (4.8 x HEIGHT IN CM) – (5.68 x age) + 88.36
For example a 20 year old man, weighing 60 kg and 1.80 cm, will obtain the following result:
(13.4 x 60) + (4.8 x 180) – (5.68 x 20) + 88.36 = 1,642.76
To this result we add the level of physical activity:
- Sedentary: little or no exercise = times 1.2
- Slightly Active: 1-3 days a week = for 1,375
- Moderately active: 3-5 days a week = by 1.55
- Vigorously active: 6-7 days a week = for 1,725
- Extremely active: every day or twice a day = by 1.9
Returning to the previous result and assuming that the man is moderately active, then we have:
Male → 1,642.76 x 1.55 = 2546.3 calories per day.
2,546 is the daily calorie intake that we would need to consume to maintain our weight, therefore, when looking to increase muscle mass, through training, it is necessary to increase consumption between 500 and 1000 additional calories per day, so that there is a surplus of energy to promote hypertrophy.
The recommended portion then, would be between 3000 and 3500 calories per day, for an athlete with the indicated characteristics, which must be distributed through the three macronutrients:
The proteins that provide the essential amino acids to build muscle mass, are responsible for tissue repair and power generator. The amount of protein you should consume must be proportional to your weight; This intake should in no case exceed 2.5 grams of protein per day for each kilogram. For example: for an 80 kg athlete, the intake should be around 200 g of protein per day.
Protein sources are: white meat, red meat, fish, dairy, eggs, lentils, chickpeas, beans, and beans.
Carbohydrates are used only for energy. Therefore, it is important to ensure an adequate intake of this macronutrient to avoid protein depletion. The recommended thing is between 440 and 480 grams of carbohydrates a day.
Among the foods rich in carbohydrates that you should consume are: pasta, bread and brown rice, flax, barley, muesli cereals, potatoes…
The fats, their role, among many others, is the production of energy. Fat should make up 20 to 25% of your daily calorie intake (640 to 800 calories, which equates to 71-89 grams of fat, respectively).
Among the foods rich in good fats, we find: olives, peanut oil, corn oils, soybeans, sunflower, avocados, sesame seeds, nuts (almonds, chestnuts, walnuts), salmon, mackerel, tuna, flax seeds and sunflower seeds.
All the equations and formulas presented in this article are statistically validated around the world. Therefore, it is a golden rule that will allow you to have an excellent guide, when starting to design a diet to increase muscle mass in men.
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