), "Macronutrient Surplus &" Massing "For Lean Gains".
translation and adaptation: znatok ne | 2017.

The size of the target surplus will depend on the individual level. professional training, Neat levels, as well as on the nature of the training program itself.

Newcomers who have elevated levels of Neat, and also those who have quite intense or volumetric training programAs a rule, it is obtained less fat at a more aggressive calorie surplus (approximately 400-800 kcal / day).

Experienced athletes close to small fat values \u200b\u200bin the body, or close to maximum muscular volumes (so-called "genetic limit"), as a rule, get a smaller increase in fat, with a smaller surplus (200-400 kcal / day), but with An amendment to the individual indicators of the daily Neat (i.e., if the Neat level is quite high, it is quite possible that such people will need a little more surplus).

It is always worth assessing the situation relying on individual attribute factors. We can meet people who do not fit into the above-mentioned frames. Some newbies may require less surplus, and some experienced athletes, on the contrary, more aggressive surplus may be required to "move forward".

But if you follow, a simple guideline: "The growth of body weight per month should not be more than 1-1.5% of the total body weight," it will minimize the receipt of excessive amounts of fat in the body. More experienced athletes, it is possible to navigate even at the lower period of the monthly weight gain of the body weight (perhaps less than almost 2 times) to minimize the increase in the adhesive mass, against the background of a more accurate growth of mm. But again, for more accurate values, everything is the same, it is important to be guided by the individual response of the body to the specified interventions.

The same as a surplus, after you install your protein and food fats, must be mainly carbohydrate. It will have a greater potential for maintaining an anabolic environment, as well as to improve the quality of workouts.

Those athletes who prefer to train with a surplus due to a significant proportion of food fats, more correctly oriented on polyunsaturated fatty acids, because PNGK, in the light of recent studies, show the better potential in front of rich fats, in the growth of the level of triglycerides in the liver and in the increase visceral fat (i.e. PNCH, less stimulates such accumulation compared to mono saturated fats).

Those athletes who prefer to form their calories surplus mainly by increasing the share of protein in daily diet (above recommended values), should be understood that it is unlikely to ensure how to either have an adequate increase in muscle mass, besides, this may be an obstacle to the use of the necessary pricing calorie norm, due to the effect of "high-rates of protein products", and Also because of a higher TEF (thermal food effect) protein. Well, such a diet, of course, it will be more expensive than you by money.

Desperate attempts to gain a mass at all costs can turn into sad consequences. You may achieve some temporary results, but although you put your health, that it would be better to stay just thin. Let's talk about how to gain weight without prejudice to health and within a reasonable time.

What really means "too thin"

From the point of view of science, there is an excessive thinness means to have a body mass deficiency. This corresponds to the body mass index (BMI) below 18.5.

BMI is equal to the mass of a person in kilograms, divided into a square of growth in meters. For example, my height is 1.84 meters, and the mass is 107 kilograms. BMI is 31, it means that I obesity is the first degree.

As you understand, the meaning is the lower, the greater the mass of the person. The formula is extremely primitive and does not take into account the qualitative composition of these kilograms. If you are not friends with sports and weigh the centner with kopecks, then everything is sad. If with the same mass you press one and a half of your breast weight is a completely different story.

In the case of low weight, the BMI is more indicative. It does not matter, fat is either muscle. You do not have any other.

According to American studies, the body weight deficit is observed only in 1% of men. Among women of such 2.4%. However, the floor in this case does not matter, because health problems due to body mass deficiency may occur.

Effect of body mass deficit on health

The problems of fat men are obvious, everyone knows about them. Sound people, except for cases of frank soreness in appearance, it seems healthy, but scientific studies show a different picture.

Different learning methods provide different data. Another study did not show an increase in the risk of premature death due to the shortage of body weight in women, but clearly revealed it in men. In any case, men are superfluousless to men.

"The risk of premature death" is a rather abstract term. For greater specifics, it is worth mentioning that body weight deficit provokes a deterioration in the work of the immune system, fractures, increases the risk of infections into the body, contributes to the development of osteoporosis, muscle atrophy, dementia, and also causes problems with fertility (research ,,,).

What can cause body weight deficit

Not only genes and heredity. Sometimes it is a completely specific disease that a person does not suspect.

Food disorders. This includes nervous anorexia - the intentional desire of a person to reduce its weight as much as possible.
Problems with thyroid gland. Hyperthyroidism - the hyperfunction of the thyroid gland - can lead to an unhealthy weight loss.
Colecia, also known as gluten enteropathy - the sharp form of gluten intolerance.
Diabetes of the first type.
Infections.

The problems listed above will not pass by themselves, and the self-treatment has no longer. Therefore, the first and chief advice for the human body deficit is a visit to the doctor, especially if signs of weight loss appeared from a certain point in time and did not bother before.

Right approach to food

Probably there is more? This is the surest way, but thoughtlessly poured sweet drinks, absorbing kilograms of cakes with Chebureca, is a guaranteed undermining health. Externally healthy people, without deviations in weight, receive terrible diagnoses that are usually satellites of heavy forms of obesity. All because of bad food.

The thesis "There is more" must be specified. "There is more healthy food." That's better. However, even feeding exclusively healthy foods, it is necessary to think about the final result. It is unlikely you want to become just bold. Yes, and the very concept of "healthy fat" somehow poorly stacked in the head. A set of mass somehow implies buildup of both fat and muscular fabricand therefore the problem is not solved alone. You still have to make friends with sports, but a little later.

Calorie surplus

The fundamental law of the massset is the calorie surplus. Get more calories than you burn. If you ignore this foundation, then all other efforts will be in vain.

Find the point, overbringing which you reach the calorie surplus is very easy. At first, you do not need anything but products, weights and patience. Every day you need to eat more than yesterday. Do not too accelerate. After some time, you will notice that the body mass schedule is slowly, but confidently went up. So you achieved calories surplus.

Now you need to contact the calorie calculator and find out the numeric value of the daily calorie norm, at which your body has started a weight set. Just fold the calorieness of all eaten per day. Based on this data, you can freely change your diet, focusing on general calorie.

If the growth of the mass did not stop, then continue to increase the calorie content of the meaning. A surplus of 300-500 kcal is enough for a slow sure set of mass. With an excess of 700-1,000 kcal, you will recover much faster.

At this stage, it is much more important to convince yourself that in the future such an approach to nutrition will be the norm. In essence, you will have to change the attitude towards food for the rest of your life. Psychologically, it is difficult, but without turning the new approach to food in the habit, everything achieved will be inevitably lost.

Protein

Protein is the most important nutrient. Building material for your body and muscles in particular. No matter how experimented from the menu, it is important to observe the protein rate. Unfortunately, the protein is not only the most necessary, but also very satisfying. With an increase in the content of protein in the diet, it will be more difficult for you to perform the calorie rate, but there is no alternative way to achieve the desired result.

When setting the mass, your daily norm of the protein will be like athletes - from 1.5 to 2.2 grams per kilogram of body weight.

Promotional products are always the most expensive, but tasty. Meat, fish, eggs, milk, legumes, nuts. Here are your best friends. There is one hack, allowing to facilitate the task of finishing the daily norm of the protein to the desired value. This is high quality sports nutrition. It is also expensive, but serum or multicomponent protein between feeding foods and casein before bedtime will give a very good bonus. In any case, you will come to a publicote when you start playing sports, but to meet it interesting peace You can and slightly early.

Carbohydrates, fats, number of food receptions

Do not limit yourself. A pleasant feature of a massset is complete freedom in choosing food, if only she was healthy. Do not listen to the crazy, speaking the dangers of animal fat. We are omnivorous, we need all fats - and animals, and vegetable. And complex carbohydrates. Many complex carbohydrates.

Try to bring the diet to 4 grams of complex carbohydrates per kilogram of body weight per day.

It is difficult, but really. In addition, a delicious cooked porridge is very cool. You must make friends with porridge, pasta, potatoes and bread. And here there is also a sports-hack - heiners. They are very written about specialized sites.

With meals, everything is very simple. The more often the better. At least three full-fledged meals on a day with calorie snacks between them.

High calorie products and additives

With an insufficient appetite, you will start looking for the calorie food. There is a risk to fall to fast food. In fact, there are alternatives. Where are the calorie and very useful.

High calorie is a food with a maximum ratio of energy value and mass / volume. Such food takes little space in the stomach, it is easier to eat it.

Nuts (almonds, walnut, peanuts).
Dried fruits.
Fatty dairy products.
Vegetable oil (olive and avocado oil).
Ceres.
Fat meat.
Potatoes.
Dark chocolate.
Avocado.
Peanut butter.

Unfortunately, the desire to maximize the calorie content of the diet will force you to limit themselves in vegetables, but in no case refuse them completely.

When choosing a fruit, try to pay attention to those that need less chew.

A little more about food

There is more easier if there is more often.
Do not drink before applying food, leave a place to eat.
Want to drink? Try milk instead of water.
The more plate, the less it seems the amount of food on it.
Coffee is tastier with cream.

Power Sport

Surplus calories allows you to recruit the mass. The only question is where you want to see these kilograms. In sides or in muscles? If you feel the second, then welcome to world of sports for thin .

Sport, no matter how you relate to it, is an equally important factor right set masses. Suffice it to say that sport greatly increases appetite, but you want to learn more so much.

First we go to the doctor and make sure that there are no serious interference for sports. No one forces you to immediately beat records. Power Sport - This is a measured progress. You will make less approaches and repetitions, but with big weights.

Naturally, you can not forget about Cardio, but in your case the emphasis will be on power training. Focus on Cardio is burning calories, and you do not need extra waste of energy.

If you allow the means, then it is better to turn to professional coach.. He will explain and show the foundations, and over time you will begin to understand everything.

From the point of view of science, there is an excessive thinness means to have a body mass deficiency. This corresponds to the body mass index (BMI) below 18.5.

In the case of low weight, the BMI is more indicative. It does not matter, fat is either muscle. You do not have any other.

Effect of body mass deficit on health

The problems of fat men are obvious, everyone knows about them. Threat people, with the exception of cases of frank soreness in appearance, seem healthy, but scientific studies show a different picture.

What can cause body weight deficit

Not only genes and heredity. Sometimes it is a completely specific disease that a person does not suspect.

Food disorders. This includes nervous anorexia - the intentional desire of a person to reduce its weight as much as possible.
Problems with thyroid gland. Hyperthyroidism - the hyperfunction of the thyroid gland - can lead to an unhealthy weight loss.
Colecia, also known as gluten enteropathy - the sharp form of gluten intolerance.
Diabetes of the first type.
Infections.

Right approach to food

The thesis "There is more" must be specified. "There is more healthy food." That's better.

However, even feeding exclusively healthy foods, it is necessary to think about the final result. It is unlikely you want to become just bold. Yes, and the very concept of "healthy fat" somehow poorly stacked in the head.

A set of masses somehow implies buildup of both fat and muscle tissue, and therefore the problem is not solved alone. You still have to make friends with sports, but a little later.

Calorie surplus

The fundamental law of the massset is the calorie surplus. Get more calories than you burn. If you ignore this foundation, then all other efforts will be in vain.

Find the point, overbringing which you reach the calorie surplus is very easy. At first, you do not need anything but products, weights and patience.

Every day you need to eat more than yesterday.

Do not too accelerate. After some time, you will notice that the body mass schedule is slowly, but confidently went up. So you achieved calories surplus.

Protein

When setting the mass, your daily norm of the protein will be like athletes - from 1.5 to 2.2 grams per kilogram of body weight.

Promotional products are always the most expensive, but tasty. Meat, fish, eggs, milk, legumes, nuts. Here are your best friends. There is one hack, allowing to facilitate the task of finishing the daily norm of the protein to the desired value. This is high-quality sports nutrition. It is also expensive, but serum or multicomponent protein between feeding foods and casein before bedtime will give a very good bonus. In any case, you will come to a newspaper when you start playing sports, but you can get acquainted with this interesting world and just early.

Carbohydrates, fats, number of food receptions

Try to bring the diet to 4 grams of complex carbohydrates per kilogram of body weight per day. It is difficult, but really. In addition, a delicious cooked porridge is very cool.

You must make friends with porridge, pasta, potatoes and bread.

And here there is also a sports-hack -. They are very written about specialized sites.

With meals, everything is very simple. The more often the better. At least three full-fledged meals on a day with calorie snacks between them.

High calorie products and additives

With an insufficient appetite, you will start looking for the calorie food. There is a risk to fall to fast food. In fact, there are alternatives. Where are the calorie and very useful.

High calorie is a food with a maximum ratio of energy value and mass / volume. Such food takes little space in the stomach, it is easier to eat it.

Nuts (almonds, walnut, peanuts).
Dried fruits.
Fatty dairy products.
Vegetable oil (olive and avocado oil).
Ceres.
Fat meat.
Potatoes.
Dark chocolate.
Avocado.
Peanut butter.

Unfortunately, the desire to maximize the calorie content of the diet will force you to limit themselves in vegetables, but in no case refuse them completely.

When choosing a fruit, try to pay attention to those that need less chew.

A little more about food

There is more easier if there is more often.
Do not drink before applying food, leave a place to eat.
Want to drink? Try milk instead of water.
The more plate, the less it seems the amount of food on it.
Coffee is tastier with cream.

Power Sport

Surplus calories allows you to recruit the mass. The only question is where you want to see these kilograms. In sides or in muscles? If you like the second, then welcome to the world of sports for thin.

Sport, as if you treat him, is an equally important factor in the right. Suffice it to say that sport greatly increases appetite, but you want to learn more so much.

First we go to the doctor and make sure that there are no serious interference for sports. No one forces you to immediately beat records. Power Sport is a measured progress.

You will make less approaches and repetitions, but with big weights.

Naturally, you can not forget about Cardio, but in your case the focus will be on force training. Focus on Cardio is burning calories, and you do not need extra waste of energy.

If the funds allow, then it is better to turn to the professional coach. He will explain and show the foundations, and over time you will begin to understand everything.

Calodie is an energy unit that is released when heated 1 gram of a substance per 1 degree. Calorie or energy value, respectively, the amount of energy obtained during the combustion of the substance. On the packaging of any product, the manufacturer must notify the consumer about the amount of energy that it will receive.

Energy value is contained in macronutrients: proteins, fats and carbohydrates. More energy capacious is fat. One gram of fat accounts for 9 kilokalories, for carbohydrates and proteins - 4 grams. To indicate a unit of measurement, it is generally accepted to indicate the value in the Kcal, but they speak about calories. What is the difference? Cylolaria is 1000 calories, the word "calorie" is more convenient to use in a conversation, but mean at the same time.

Calorie deficiency

Calorie surplus and deficiency

To maintain work, the body requires a certain amount of energy, which is spent on biological processes, all organs and body tissues need it.

Everyone met people who eat as much as they want, and do not get fat. In fact, this is not the case, the energy cannot disappear, it is either spent or postponed into a fat depot. Such people simply consume calories as much as they spend.

Excessive consumption of calories or surplus forces the body to accumulate excess energy about the supply. This feature is due to genetics and is observed in a variety of biological species, in humans, including. The ancestors of a person were constantly forced to look for food and spend a huge amount of energy on its prey. To avoid exhaustion, the body needed to use the accumulated energy.

Excessive calorie consumption

Animals still live with an acute need in stocks. But this man does not need it. Food at any time can be bought in the store or order on the house. But the structure of the body does not have time to change after the speed of progress. Perhaps in several thousand years, this feature of the body will become the same rudiment like goosebumps. In the case of low ambient temperature, the hair cover is lifted, which allows you to better keep heat.

The deficiency (deficiency) of calories provokes an organism on the waste of energy from previously created fat stocks. The process of burning fat continues until the depot is empty. It rarely happens and is a very bad sign. For example, with such a disease, like anorexia. The person is psychologically configured incorrectly and loses fat up to a decrease in body weight to critical.

Important! It is very difficult to recover from anorexia, so in no case cannot be drastically reduced energy consumed below necessary to maintain life.

Calorie deficiency in nutrition - a prerequisite for weight loss

There are countless varied diets. Cucumber, kefir, Kremlin and Duucan diet. To list them all, takes no one hour. But you can see general principlewhich they are made.

The main rule, without following, it is impossible to lose weight, - the creation of a calorie deficit. The meaning of this concept is that it is necessary to consume less energy than the body burns. It is not so important which product to eat in food is important, in what size. Creating a shortage of kcal, you can achieve the desired result.

Calorie deficiency in nutrition

Calcular calculation of calorie deficit for weight loss

Oo Male floor \u003d 10 * Weight + 6.25 * Growth - 5 * Age + 5.

Oo female sex \u003d 10 * Weight + 6,25 * growth - 5 * age - 161.

Additional exchange (up to), which is spent on conventional processes of life.

Thus, the norm of energy consumption is calculated by the formula of NE \u003d WO

For weight loss, it is enough to take from this value of 10%.

For women, this value will be about 1500 kcal for the safe weight loss process. This value is counted for middleweed women, about 70 kg and growth of about 170 cm.

Attention! For pregnant women or in HW, this value will be higher! In an interesting position, it is extremely recommended to influence weight reduction, you should adhere to basic caloric content.

For men - the proper level is about 2300. Depends, of course, from age, growth, weight, lifestyle, BMI (body mass index). The rate of kcal consumption for each individual!

Calculation of calorie deficit for weight loss

Food with calorie deficiency

As mentioned above, the type of product is not important for weight loss. But this does not mean that you can eat only sweets, putting in the deficiency of the calorage. In addition to energy units, the body needs proteins, fats and carbohydrates in sufficient quantities. It is recommended to adhere to the ratio: proteins - 35%, carbohydrates - 40%, fats - 25%. With this ratio, the body will receive sufficient macronutrients and vitamins.

Additional Information! You can calculate the value of calorie consumed in online calculators. You can also create an account in any diary, there are many of them, at least one will like exactly. They require literally a couple of minutes a day on filling, but they give to understand in which direction to move. Normal weight loss - 1 kilogram per week.

Muscle growth for deficiency

Power control is not enough to build a good figure. This is only 80% of success. Also, it is also important to play sports, then the body will be tightened and slim. Muscles for forming needed protein, you can not neglect the recommended daily norm squirrel. The sport does not matter. It is not necessary to train with a barbell to exhaustion or run tens of kilometers on a treadmill. Sports can be chosen as a hobby. Tennis, football, martial arts, fencing, dancing, athletics, even bowling. Something will definitely do on the soul gym did not come down the wedge light.

Why it is impossible to lose weight on calorie deficiency

It's impossible. If you keep a diary of the food, write there everything and fit into normal, the weight of 100% will leave. It is impossible to lose weight, most likely, because not all food and drinks fall into the food diary, or the calculation is incorrect.

Why not get to lose weight

It seems that, from one not recorded candy, nothing terrible will happen. This is not true. Candy in the morning, a pair of drying dinner, a few spoons of food during cooking and so on, can give up to 500-600 unaccounted calories! And in the end, consumption will be equal to the number of calories necessary for maintaining or increasing weight.

You need to record absolutely everything and the right record is important. Salad without refueling and salad, watered with a drip of oil, are different things. Oil calorie content about 1000 kcal per 100 grams. And 20-30 grams are added to the salad. This plus 200-300 kcal to the lightweight salad for the night.

Following this simple rules - The path to an excellent figure!

As many diet turn out to be ineffective for a number of reasons and nutrition, there is often no results in connection with the mistakes made by newcomers. Perhaps the most common is the lack of calorie content in the diet.

Mass feed: Lack of calories

Excluding the incorrect training (which is also a problem in this case), insufficient food use - the cause of the number one, for which you can not gain a mass. And it also applies to those who assure that he eats "tons", but does not add a gram of weight. However, there is an opinion that "Hardgeener" is most often inclined to prevent, but to overrete what is actually true.

If they pass behind the regime of these "wedges", it turns out that they are not so much they eat! Studies show that people with excess weight tend to underestimate the amount of food that they get. That is, they think that they get much smaller than it really is. But, judging by my experience, Hardgeener, on the contrary, most often overestimate their daily / weekly calirage, eating less than it seems to them. Power on a mass Thereby not many different from a regular diet.

These athletes can eat a huge amount of food for one reception, but always compensate for this with a sharp decrease in calorie to the rest of the day / the next day. Thus, they do not exceed the recommended amount of calories used for the massset. Cocktails creates an illusion of overeating.

Causes of insufficient nutrition

Bad appetite

Some people may simply have enough appetite in order to get so many calories as it may be needed for a set. muscular mass. Yes, and in principle for a weight gain. When they try to significantly increase the daily caloric content, their appetite is only worsening, which causes them to cut the calorie again. This means that the body has an increased metabolic rate and burns more calories than the average person in the same conditions. This phenomenon can be called "heat generation without physical Loads» ( non-Exercise Activity Thermogenesis).

But the simple fact is that if these "big consumers" would really use so much food as it seems to them, they would certainly be covered with some kind of fat. And when "food for mass" is not a surplus, there can be no speech about muscles. Even if the picker is sure that he overestoints, but it still does not add in weight, I know for sure: it eats it still not enough.

Fear to score fat

And, since I spoke about fat, I have to mention another very widespread error in the mass - it is a fear of dial even grams excess fat. However, a set of some fat is inevitable. And it needs to be taken as a fact. Athletes pursued by this fear, purposely hold calorie at the lowest possible level, and then very surprised that the muscles are not synthesized from the air. There is no longer worth talking about those individuals that understand the nutrition for the mass as a set of dry muscles and burning fat at the same time.

Pure physiological fact: to increase muscle mass insufficiently stimulated by workouts, also "bricks" are also needed to build a new fabric. To do this, not only a sufficient amount of protein, but also a sufficient amount of calories and energy. Of course, it would be perfect if this energy had been straight out of our fat cells, but it rarely occurs (cases for those who only began to train / returned to training after a long break).

At the same time there are diets (such as mine Ultimate Diet 2.0.and other modes of "periodic starvation"), which allow people to increase and save muscles, remaining "dry." However, ways to minimize the appearance of fat at Masonbor - the topic for a separate article. During the high-calorie periods (in Ultimate Diet 2.0, this weekend) you provide your body with energy for the further set of muscle mass.

And now, despite the fact that this is a slightly different topic, I ask the training not to fall into extremes and is not "as much as possible." Pick up a disproportionate amount of fat due to overeating - this is the same stupid error on the massonlection, as well as malnutrition.

If you are not a sum and not LinMen, fat ultimately should leave you. And the more you get it when you set the masses, the longer you have to sit on a diet to get rid of it. And justifically, it is hard psychologically, there is also a risk of loss with difficulty muscular mass (especially if you are drunk incorrectly).

Score muscles, not fat

The chip is to consume enough calories to provide muscular growthBut not covered with a dormant layer of fat. And it can be quite difficult, if you do not know some nuances that I now clarify.

Fitness magazines argue that building 220g muscles per week is the limit for natural, a woman is about 110g. Exceptions are very rare.

And, although 220g per week did not sound very impressive, during the year you gain 10.5 kg of dry muscle mass. Most swing do not grow so fast in their first year of training.

However, the muscle set is accompanied by a set of fat, the number of which is determined by your calorie surplus. Most likely, it will be about 220g per week, so the overall weight gain will be about 440g per week and 1760 per month. Half will come to the muscles, half - for fat.

You can include dietary cycles to immediately drive the resulting fat. Many people use the system Rapid Fat Loss Handbook To get rid of fat between short meters.

I must add that you should not create an excessive calorie surplus. I assume that you will not burn with this surplus, the fun clock on the treadmill. Therefore, I advise you to add no more than 500 kcal over the recommended norm to maintain the most fast muscular growth. It is best to make the most agricultural days (day before training, workout day and day after). This will help you restrain the fat.

Of course, your mode should be regulated on the basis of observations of changes in your body. If you are not growing at all, it is necessary to increase the daily calorieness if you get fat too quickly - to reduce.