For men
3K 0 27.03.2019 (last revision: 02.07.2019)
In this article, we will analyze the general nutritional rules for successful mass gain for ectomorphic men, and also offer a ready-made weekly diet that you can easily change for yourself.
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).
- 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, potatoes, and whole grain bread. Simple (sugar, fructose) should account for no more than 20% of the total daily carbohydrate intake.
- The main sources of protein are chicken, turkey, 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.
Ready menu for the week
We selected the diet below for a man with a height of 180 cm, a weight of 65 kg and an age of 20. Using a special formula, we get his base calorie requirement to maintain his current weight - 2600 kcal. To gain weight, you need a surplus of calories, that is, they should be more than the norm. Add 15% from the top and we get the number we need - 3000 (rounded). That is how much calories you will need to eat every day.
The approximate percentage for BJU looks like this: 20-25-55, that is, 20% of all calories should be proteins, 25% - fats and 55% - carbohydrates. In numbers, in this case, it looks like this: about 150 grams of protein, 85 grams of fat, 400 grams of carbohydrates.
We also 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 | Boiled buckwheat 150 g *, omelet of 3 eggs, 100 ml of milk and herbs | 41 | 24,8 | 108,7 | 822 |
| First snack | Kefir 250 g, dark chocolate 50 g | 10,5 | 23 | 38 | 401 |
| Dinner | Baked chicken fillet 150 g, boiled rice 100 g, 2 cucumbers | 46,6 | 8,3 | 82,8 | 592,3 |
| Second snack | 2 bananas and 2 unsweetened apples | 4,2 | 2,2 | 71,1 | 321 |
| Dinner | Lean beef steak 100 g, boiled pasta 150 g, salad of cucumbers, tomatoes and peppers, seasoned with olive oil, 100 g | 44,3 | 26,9 | 110,2 | 860,1 |
| Total: | 146,6 | 85,2 | 410,8 | 2996,4 | |
| Tuesday | |||||
| Meals | Proteins, g | Fat, g | Carbohydrates, g | Calories | |
| Breakfast | Steamed oatmeal 150 g, cottage cheese 2% fat 200 g | 51,9 | 12,7 | 104,1 | 738,3 |
| First snack | Kefir 250 g, a mixture of nuts and dried fruits 100 g | 13,8 | 32,7 | 63,1 | 601,9 |
| Dinner | Baked white fish 200 g, boiled potatoes 500 g | 40,8 | 3,8 | 81,5 | 523,4 |
| Second snack | Fruit salad with sour cream sauce, 200 g | 2,2 | 15,8 | 37,2 | 299,8 |
| Dinner | Grilled beef 150 g, boiled rice 150 g, pickles 100 g | 47,9 | 20,8 | 113,2 | 831,6 |
| Total: | 156,6 | 85,8 | 399,1 | 2995 | |
| Wednesday | |||||
| 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 | 77,8 | 893 |
| First snack | Cottage cheese with sour cream and dried fruits, 250 g | 36,5 | 10 | 42,2 | 404,8 |
| Dinner | Stewed chicken with vegetables 100 g, boiled rice 150 g | 31,9 | 18,9 | 113 | 749,7 |
| Second snack | 2 bananas and an orange | 3,9 | 1,2 | 50,1 | 226,8 |
| Dinner | Stewed chicken with vegetables 100 g, baked potatoes 600 g | 33,9 | 21,3 | 98,8 | 722,5 |
| Total: | 162,1 | 91,2 | 381,9 | 2996,8 | |
| Thursday | |||||
| 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, a mixture of nuts and dried fruits 100 g | 13,8 | 28,7 | 63,1 | 565,9 |
| Dinner | Baked salmon fillet 200 g, baked potatoes 500 g, cucumber, tomato and pepper salad 100 g, seasoned with olive oil | 51,1 | 18,4 | 86,7 | 716,8 |
| Second snack | 2 bananas and 2 unsweetened apples | 4,2 | 2,2 | 71,1 | 321 |
| Dinner | Lean beef steak 200 g, boiled rice 100 g, 2 tomatoes | 57,1 | 15,3 | 77,8 | 677,3 |
| Total: | 150,6 | 84,8 | 409 | 3001,6 | |
| Friday | |||||
| Meals | Proteins, g | Fat, g | Carbohydrates, g | Calories | |
| Breakfast | Boiled barley 100 g, whole grain bread 100 g, cheese 100 g | 36,9 | 18,3 | 112,9 | 763,9 |
| First snack | Kefir 250 g, dark chocolate 50 g | 10,5 | 23 | 38 | 401 |
| Dinner | Baked turkey fillet 200 g, boiled pasta 150 g, canned peas 50 g | 55,8 | 12 | 112,1 | 779,6 |
| Second snack | Fruit salad with sour cream sauce, 200 g | 2,2 | 15,8 | 33,2 | 283,8 |
| Dinner | Grilled beef 150 g, boiled potatoes 600 g, 2 cucumbers | 49,8 | 19,9 | 97,8 | 769,5 |
| Total: | 155,2 | 89 | 394 | 2997,8 | |
| Saturday | |||||
| 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 | 34,5 | 108,1 | 1008,9 |
| 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 200 g, boiled potatoes 500 g, cucumber and tomato salad dressed with olive oil 100 g | 36,8 | 11,8 | 81,5 | 579,4 |
| Second snack | 2 bananas and half a grapefruit | 4,4 | 1,4 | 55 | 250,2 |
| Dinner | Baked white fish 200 g, boiled pasta 150 g, pickled cucumbers 50 g | 31,8 | 4,8 | 107,8 | 601,6 |
| Total: | 153,3 | 81,2 | 415,5 | 3006 | |
| Sunday | |||||
| Meals | Proteins, g | Fat, g | Carbohydrates, g | Calories | |
| Breakfast | Boiled buckwheat 150 g, 2 whole eggs | 31,6 | 15,8 | 107,7 | 699,4 |
| First snack | Cottage cheese with sour cream and dried fruits, 250 g | 36,5 | 10 | 42,2 | 404,8 |
| Dinner | Beef steak 200 g, baked potatoes 500 g, canned peas 50 g | 49,9 | 27,6 | 81,5 | 774 |
| Second snack | 2 bananas and an orange | 3,9 | 1,2 | 50,1 | 226,8 |
| Dinner | Stewed chicken 150 g, boiled rice 150 g, 2 tomatoes | 40,3 | 29,8 | 117,5 | 899,4 |
| Total: | 162,2 | 84,4 | 399 | 3004,4 | |
* 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 15% 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 carbohydrate, protein and fat sources from the first paragraph, simply consume at least 6 grams of carbohydrates, 2 grams of protein and 1 gram of fat per kg of body weight every day.
