For men
1K 1 07.04.2019 (last revision: 02.07.2019)
In this article, we will analyze the general nutritional rules for a successful mass gain with endomorphs, and also offer a ready-made weekly diet that you can easily change for yourself.
Unlike ectomorphs, endomorphs gain weight easily. The main problem here is to gain as little excess as possible, try to add only pure muscle mass.
Nutrition rules for gaining mass
- The ideal number of meals is 5-6 per day. You can eat 3-4 times, but it will be more difficult to consume the right amount of calories.
- If you do not have the opportunity to snack on a complete food, replace these methods with sports nutrition - protein (protein) and gainer (carbohydrates and proteins). Choose a gainer only with complex carbohydrates in the composition.
- Do not be afraid to eat after 6 pm and an hour or two before bedtime, this is normal and absolutely safe from a health point of view. What matters is how comfortable you feel if you eat too late.
- Remember to drink enough clean water - at least 35 ml per kg of your weight.
- The main sources of carbohydrates are cereals (rice, buckwheat, oatmeal, barley), durum wheat pasta, and whole grain bread.
- It is very difficult for endomorphs to gain muscle mass without gaining fat. That is why you should take a responsible approach to nutrition. The daily sugar requirement is no more than 30 grams. Try to completely eliminate fatty foods with a lot of sugar and trans fats from your diet. Don't eat too much fruit.
- The main sources of protein are chicken, turkey, lean meat, fish (white and red), eggs, cottage cheese and other dairy products. Protein from cereals and legumes is deficient in amino acid composition.
- Sources of fats - vegetable oils, nuts, oily fish (red).
- If you are not gaining weight, add 100 kcal weekly to your norm (about its calculation below) until you notice the changes on the scales. The ideal growth rate is about 0.5 kg per week. If you see that you are gaining a lot of excess fat, reduce the amount of carbohydrates (primarily simple ones). You can add 2-3 cardio workouts per week for 20-30 minutes after the strength.
Ready menu for the week
We selected the diet below for a male endomorph with a height of 180 cm, a weight of 85 kg and an age of 20. Using a special formula, we get his basic calorie requirement to maintain his current weight - 2900 kcal. To gain weight, you need a surplus of calories, that is, they should be more than the norm. We add 10% from the top (it would be more reasonable to make the surplus small - endomorphs have no problems with recruiting, but it is very easy to type too much) and we get the number we need - 3200 (rounded). That is how much calories you will need to eat every day.
The approximate percentage for BZHU looks like this: 25-25-50, that is, 25% of all calories should be proteins, 25% - fats and 50% - carbohydrates. In numbers, in this case, it looks like this: about 200 grams of protein, 90 grams of fat, 400 grams of carbohydrates.
In the table, we used only common and easy-to-cook dishes. You can replace them with any others if you know their composition and calorie content. The result is the following diet:
| Monday | |||||
| Meals | Proteins, g | Fat, g | Carbohydrates, g | Calories | |
| Breakfast | Muesli (sugar free) with milk, 200 g | 24,4 | 20,2 | 110,3 | 720,6 |
| First snack | Kefir 250 g, whole grain crisps 150 g | 25,2 | 11,3 | 102 | 610,5 |
| Dinner | Salmon fillet in foil (baked in the oven) 200 g, baked potatoes 500 g, cucumber and tomato salad dressed with olive oil, 100 g | 51,1 | 22,4 | 86,7 | 752,8 |
| Second snack | Cottage cheese 2% fat 200 g with sour cream, no sugar | 44 | 7 | 12 | 287 |
| Dinner | Lean beef steak 200 g, boiled rice 120 g, 2 tomatoes, a spoonful of linseed oil | 56,1 | 28,3 | 89,8 | 838,3 |
| Total: | 200,8 | 89,2 | 400,8 | 3209,2 | |
| Tuesday | |||||
| Meals | Proteins, g | Fat, g | Carbohydrates, g | Calories | |
| Breakfast | Boiled barley 100 g *, whole grain bread 100 g, cheese 150 g | 45,9 | 37,3 | 119,9 | 998,9 |
| First snack | Kefir 250 g, whole grain crisps 150 g | 25,2 | 11,3 | 102 | 610,5 |
| Dinner | Stewed chicken fillet 150 g, boiled pasta 150 g, fresh tomato | 43,8 | 12 | 116,1 | 747,6 |
| Second snack | Cottage cheese 2% fat 200 g with sour cream, no sugar | 44 | 7 | 12 | 287 |
| Dinner | Grilled beef tenderloin 150 g, boiled potatoes 300 g, fresh cucumber | 42,8 | 21,9 | 48,9 | 563,9 |
| Total: | 201,7 | 89,5 | 398,9 | 3207,9 | |
| Wednesday | |||||
| Meals | Proteins, g | Fat, g | Carbohydrates, g | Calories | |
| Breakfast | Cottage cheese with sour cream and dried fruits 250 g, whole grain bread 200 g, cheese 100 g | 66,5 | 30,5 | 108,1 | 972,9 |
| First snack | Kefir 250 g, a mixture of nuts and dried fruits 100 g | 13,8 | 28,7 | 63,1 | 565,9 |
| Dinner | Baked white fish 300 g, boiled potatoes 500 g, cucumber and tomato salad, seasoned with olive oil 100 g | 55,4 | 12,8 | 81,5 | 662,8 |
| Second snack | One banana and half a grapefruit | 4,4 | 1,4 | 40,3 | 191,4 |
| Dinner | Baked salmon 300 g, boiled pasta 150 g, pickled cucumbers 50 g | 59,8 | 16,8 | 107,8 | 821,6 |
| Total: | 199,9 | 90,2 | 400,8 | 3214,6 | |
| Thursday | |||||
| Meals | Proteins, g | Fat, g | Carbohydrates, g | Calories | |
| Breakfast | Boiled buckwheat 150 g, 3 whole eggs | 39,6 | 17,8 | 107,7 | 749,4 |
| First snack | Cottage cheese with sour cream and dried fruits, 250 g | 36,5 | 10 | 42,2 | 404,8 |
| Dinner | Grilled beef tenderloin 250 g, baked potatoes 500 g, canned peas 50 g | 65,9 | 32,6 | 81,5 | 883 |
| Second snack | One banana and orange | 3,7 | 1,1 | 43,7 | 199,5 |
| Dinner | Braised turkey 200 g, boiled rice 150 g, 2 tomatoes and a cucumber | 52,3 | 29,8 | 121,5 | 963,4 |
| Total: | 198 | 91,3 | 396,6 | 3200,1 | |
| Friday | |||||
| Meals | Proteins, g | Fat, g | Carbohydrates, g | Calories | |
| Breakfast | Boiled buckwheat 150 g, omelet from 2 eggs, 100 ml of milk and herbs | 41 | 16,8 | 108,7 | 750 |
| First snack | Kefir 250 g, a mixture of nuts and dried fruits 100 g | 13,8 | 32,7 | 63,1 | 601,9 |
| Dinner | Baked turkey 150 g, boiled rice 120 g, 2 cucumbers | 46,6 | 8,3 | 101,8 | 668,3 |
| Second snack | Cottage cheese 2% fat 200 g with sour cream, no sugar | 44 | 7 | 12 | 287 |
| Dinner | Lean beef steak 150 g, boiled pasta 150 g, cucumber and tomato salad 100 g, seasoned with olive oil | 55,3 | 26,9 | 110,2 | 904,1 |
| Total: | 200,7 | 91,7 | 395,8 | 3211,3 | |
| Saturday | |||||
| Meals | Proteins, g | Fat, g | Carbohydrates, g | Calories | |
| Breakfast | Steamed oatmeal 120 g, cottage cheese 2% fat 200 g with sour cream | 51,9 | 15,4 | 84,1 | 682,6 |
| First snack | Kefir 250 g, whole grain crisps 150 g | 25,2 | 11,3 | 102 | 610,5 |
| Dinner | Baked salmon 250 g, boiled potatoes 500 g, cucumber and tomato salad, seasoned with olive oil, 100 g | 56,8 | 27,7 | 88,5 | 830,5 |
| Second snack | One banana and half a grapefruit | 4,4 | 1,4 | 40,3 | 191,4 |
| Dinner | Grilled beef tenderloin 250 g, boiled rice 100 g, a spoonful of linseed oil | 62,9 | 32,8 | 85,2 | 887,6 |
| Total: | 201,2 | 88,6 | 400,1 | 3202,6 | |
| Sunday | |||||
| Meals | Proteins, g | Fat, g | Carbohydrates, g | Calories | |
| Breakfast | 3 whole boiled eggs, whole grain bread 200 g, cheese 100 g | 55,9 | 39,8 | 81,8 | 909 |
| First snack | Cottage cheese with sour cream and dried fruits, 250 g | 36,5 | 10 | 42,2 | 404,8 |
| Dinner | Baked chicken fillet with vegetables 250 g, boiled rice 150 g, cucumber and tomato salad, seasoned with olive oil, 100 g | 51,9 | 18,9 | 127,5 | 887,7 |
| Second snack | One banana and orange | 3,7 | 1,1 | 43,7 | 199,5 |
| Dinner | Braised turkey 250 g, baked potatoes 600 g, fresh cucumber | 52,9 | 21,3 | 101,8 | 810,5 |
| Total: | 200,9 | 91,1 | 397 | 3211,5 | |
* all weights are for dry products
How do I customize the menu?
First of all, you need to calculate your calorie intake to support your weight. Use, for example, the Harris-Benedict equation. Then add another 10% to the resulting number to get the number of calories for mass gain.
Then download this file, which contains the diet above. You will only need to adjust the amount of BJU dishes in meals in order to get the amount of calories you need. It is enough to change only the BZHU, the calorie content and the final numbers are calculated automatically. You can also replace the dishes themselves, then you will also need to manually set their composition for proteins, fats and carbohydrates.
Simplified version
If you don't want to do such complex calculations, there is an easier method. Given the list of sources of carbohydrates, proteins and fats from the first paragraph, simply consume at least 4.5-5 grams of carbohydrates, 2-2.2 grams of protein and 1 gram of fat per kg of body weight every day.
