Find out why Bulking up is the best muscle building strategy to gain weight zig-zag diet plan and how to use the Zig-zagging method to build lean muscle without fat.
Gaining weight, at first glance, is not at all difficult. But, perhaps, many heard this phrase: “I eat everything I want, but my weight does not change.” In this article, we will tell you how to gain muscle mass correctly.
Probably, it will sound already typically, but here everything will rest on food bulking up. Of course, training creates the same microtrauma, because of which the mass builds up, but exactly what we eat, and gives the same mass-gathering effect. The basics of nutrition in the recruitment of muscle mass are not strong, but still different from the simple foundations of healthy nutrition:
- Increase the number of meals.
- Do not neglect the protein.
- Reduce the amount of carbohydrate food in the afternoon.
But the main advice here will be a lot. Really a lot. And the fact that you are gaining mass does not mean that you can attack the coveted pizza or burgers. Will have to follow a routine and sometimes annoying zig-zag diet plan bulking up.
How does the zig-zag diet plan work?
The diet of carbohydrate alternation is very simple – you just need to alternate the days when you eat carbohydrate-poor food, with the days when carbohydrates in the diet prevail. Then you should choose a time frame for yourself: ideally, it is recommended to use it for 2 months, but this period can be adjusted. It is divided into cycles, 4 days each.
- porridge (rice, buckwheat, hard varieties of pasta);
- rough bread;
- fruit (as fast carbohydrates and not more than 20-30% of the daily norm of carbohydrates);
- meat (chicken, beef, and other dietary types of meat);
- a fish;
- egg whites (give the yolks to the cat);
- dairy products (cottage cheese, milk, and others).
- oils (olive, linen);
- a fish.
A few basic questions about products
Why not pork? The whole trouble is that the pork is about the same amount of protein as in beef, but the amount of fat there is many times greater.
Why fish can, but not pork? After all, the amount of fat is almost bulking up the same there and there. Fish contains unsaturated fatty acids, which are necessary for the body every day, while pork contains saturated fats, the need for which is minimal.
Why can not you eat yolks? Because one yolk contains 3-5 grams of fat, and with the amount of egg whites that you need to eat almost every day (8-10), the amount of fat in the yolks will make you a paunch on the legs.
What about vegetables? Do not limit yourself, eat as much as you want.
There is an optimal formula for the diet of mass gain:
For 1 kg of body weight should be 3 g of carbohydrates, 2 g of protein, and 0.5 g of fat.
So, we have a man weighing 75 kg. It is easy to calculate that his daily diet includes 225 g of carbohydrates, 150 g of protein, and 36 g of fat. At first glance, the figures are not a very large zig-zag diet plan, but this is only until you see a plate with 225 grams of carbohydrates in front of you. For example, 100 grams of buckwheat contains 60 g of carbohydrates, that is, in order to cover the daily norm of carbohydrates with buckwheat, you need to eat 350 g of dry product. This is really a lot, and you will have to face the problem of what sometimes you have to eat through strength.
It’s the same with proteins: in 100 g of chicken contains 23 g of protein. That is a daily rate of 650 grams of chicken. Naturally, this is exaggerated, since both carbohydrates and proteins can be taken from different foods, but all these products are approximately identical in the composition of BJU (proteins, fats, carbohydrates), so the amount will be almost the same.
Based on the norm of BJU, described above, you can also say about calculating calories. Take our man weighing 75 kg and 180 cm. The daily norm of calories for maintaining the form will be 2,300 kcal. From it and repulse. Since our goal is to gain weight, it is necessary that the daily intake of calories be more than the consumption bulking up, that is, if we expand on day 2,300 kcal, then we should consume about 200-300 kcal more. Of course, this figure will vary the zig-zag diet plan, and you yourself can vary it. For example, if you support a diet of 2,500 kcal and do not see a gain in weight, then you need to increase the number of calories by another 100-200 and track the result within a week or two. If the increase in mass is – excellent, if not – again increase the number of calories, and so until you feel the increase. Do not forget that this 200-300 kcal should not go from fat, but from carbohydrates and proteins.
Within 30-40 minutes after training, the so-called protein-carbohydrate window opens. This is the period in which the body tries to maximally restore energy reserves and injured muscles. It is advisable in these half an hour to eat a small amount of protein and fast carbohydrates. For example, a protein cocktail and a couple of bananas or something that you prefer. Many athletes allow themselves in these 30-40 minutes those products that at other times are undesirable: buns, sweets, and stuff. Benefits of this no more, but about the harm, there are many opinions, so it’s worth it to decide on your own zig-zag diet plan.
These nutrition tips will help you take the first step towards building your body. Do you think it’s too much to observe such a diet? Or does the end justify the means?