What to eat to gain muscle mass for girls. Diet menu for weight gain

The nutrition program is designed for girls weighing approximately 45 kg, who regularly exercise and dream of gaining muscle mass.

A special feature of this program is its fairly high protein content - approximately 3 g per 1 kg of weight, while the daily protein intake is 1.5 g per kg. After all, protein is the main builder of our muscles.

It is important to note that in this “diet” protein consumption is divided into several meals, mainly in the afternoon. This is done to allow the body to process and absorb nutrients.

Regarding carbohydrates in the compiled diet, it is worth saying that their consumption is concentrated in the first half of the day. Next, they are combined with foods rich in proteins. It should be remembered that the main sources of carbohydrates for an athlete should be vegetables, fruits and cereals, that is, those foods that contain complex carbohydrates. Do not forget that if your body does not receive an insufficient amount of carbohydrates, then it begins to use muscle tissue as an energy source, and therefore, muscle mass gain will not occur.

Regarding fats, I would like to say that a harmonious proportion is observed here: approximately 1.2 g per 1 kg of weight. This value is a healthy and adequate norm for the full functioning of the female body. In addition, fats cannot be cut, because they are associated with the secretion of hormones necessary for anabolism (the process of restoring the body after exercise).

When gaining muscle mass, you need to remember that training in the gym should be regular, because if you reduce your activity, then you are likely to gain weight from fat rather than muscle.

IMPORTANT! This diet does not take into account your individual characteristics, so it is worth consulting with a specialist.

Girls who suffer from excessive thinness, in order to figure out how to gain weight without negative consequences for the body at home, need to study the principles and rules of weight gain.

The human body can gain weight by increasing the amount of food consumed, but sudden changes in body shape are usually not sustainable.

The key to healthy weight gain is choosing nutrient-dense foods. Consuming high-calorie foods such as soft drinks, candy, and chips is not a successful way to build muscle, strengthen bones, or repair tissue after surgery.

To gain weight wisely, you need the nutritional strength of all food groups:

For harmonious weight gain, sleep should be at least 7–8 hours, but you shouldn’t forget about daytime sleep either.

To get better in a short period of time, you need to follow the right diet and change your lifestyle.

How to adjust your lifestyle

Emotional condition. Weight loss in thin girls directly depends on their psycho-emotional state. Constant stress and bad mood do not contribute to weight gain. For weight gain to be permanent, you need more positive emotions. Against the background of a positive emotional state, the body will rebuild itself much faster and begin to gain physical mass.

Abuse of bad habits. When fighting for every kilogram, the damage caused by bad habits is very often underestimated. These habits lead to a constant feeling of stress and thereby speed up metabolism. Quitting smoking will speed up the gain of the desired kilograms.

Physical activity accompanied by physiologically unjustified energy expenditure. Aerobics, dancing and other types of aerobic exercise do not affect muscle growth. This means that a person expends a large amount of energy and loses even more weight.

Therefore, it is worth abandoning this kind of physical activity and giving preference to those sports that help increase muscle mass (fitness, swimming).

Target. Self-confidence and a positive attitude are a significant part of success in the fight against thinness. It is impossible to achieve results without believing in yourself. You won’t be able to achieve a healthy, beautiful body in a couple of weeks, but every positive result will bring a feeling of joy and contribute to the desire to further work on yourself.

How to quickly gain 5 kg for a skinny girl

A girl can quickly gain 5 kg of weight at home if she follows a simple formula - sports plus diet. The diet should be high in calories, but since refined food is empty, i.e. It contains few useful substances and should be excluded.
Deciding on the type of products that provide maximum weight gain can only be done individually.

But the menu must certainly meet the following requirements:

To gain weight, you need to eat at least 3 times a day and don’t forget about snacks.

Strength exercises will speed up weight gain and improve your figure. To make sure that excess calories go into muscles and not just into fat cells, you need to visit the gym 2-4 times a week.

When and how to eat

Stable weight gain without reviewing the diet and further correction is not possible. Weight gain occurs when there is an excess of nutrients in the body. However, if nutrition is uncontrolled, fat folds will begin to appear on the body, which will significantly spoil the figure. To avoid this, you need to watch your diet and do strength exercises.

How to gain weight for a girl at home - stick to a diet based on energy-intensive foods. These are foods that contain a lot of calories compared to their weight. You should eat at least 4 times a day, and portion sizes are also increased. If there are not enough calories, you will not be able to gain weight in a short time.

Snacking at night will help you gain weight, but don't overload your stomach. At night, it is advisable to eat dairy products with a high percentage of fat. Protein intake is required to increase muscle mass, not just fat. Carbohydrate-containing products should be included in the menu of dishes in the first half of the day.

What to eat: foods

Nutritionists advise how to gain weight for a girl at home. They recommend eating foods high in calories.

Here are some high-energy foods that are suitable for weight gain:

It's best to eat plenty of protein, fat, and carbohydrates at every meal.

Sample menu for the week

A correct and balanced menu will allow you not only to gain weight in the shortest possible time, but also to maintain it. This type of diet for girls will be a good reason to forget about all prohibitions and pamper yourself with high-calorie foods.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

The main thing in weight gain is diet and food.

What to consider when creating a menu

The most important thing when creating a menu for quick weight gain is that all dishes should be high in calories. and contain vitamins and amino acids. The weight of portions is increased by 2.5 times. Snacks before bed are also encouraged by nutritionists, and dairy and meat products should be of the highest fat content.

This calorie table will help you create a menu that will make it easy for a girl to gain weight at home.

The problem is that people on a diet with a monotonous menu are much more likely to experience nervous tension and loss of strength. Therefore, the menu for increasing body weight should be diversified with various variations of dishes, using spices, sauces and seasonings. The tastier the food, the easier it is to eat large quantities of it.

How to gain weight with a fast metabolism

By following simple rules, you can notice a positive result in a short period of time.

Rules for gaining weight with gastritis

Gastrointestinal diseases complicate the task of gaining weight, but following simple rules for gaining weight during gastritis will make this task easier:

Sports supplements for fast weight gain

Weight gain supplements provide the body with calories that will help create a positive energy balance. If you have weight problems, an extra 1,000 calories a day will help you gain weight quickly. However, choosing a truly high-quality and suitable drug is difficult.

• Amino acids

Amino acids are involved in the construction of muscle mass in the human body. The human body generates most of the amino acids independently, but there are those that cannot be synthesized in the body. They promote rapid weight gain and have a general strengthening effect.

• Protein

Synthesized proteins (proteins) accelerate the growth of muscle mass, while reducing the amount of fat deposits. The more amino acids are included in the protein chain, the faster and better the kilograms are gained.

• Gainer

The gainer contains, in addition to protein compounds, carbohydrate-containing components for faster weight gain. This is an excellent remedy for people who have difficulty gaining weight. Gainer, unlike protein, promotes overall mass growth, not just muscle tissue.

Manufacturers also include vitamin and mineral complexes in sports supplements to improve the overall performance of the product.

Weight gain pills - which ones to take

Weight gain pills are divided into two groups. The first group includes drugs that contain protein compounds, proteins and various vitamin complexes. This type of medication can be purchased at a pharmacy without a prescription.

Drugs of the first group:

The second group of medications are mixtures of hormones that help increase appetite and maintain body weight. They are prescribed only in extreme cases, when the total mass is at a critical level. Self-administration of hormone-containing medications can cause severe side effects.

Drugs of the second group:

• Dexamitazone. In addition to gaining muscle mass, this drug has an anti-inflammatory effect, but has a large number of side effects.
• Diabetes. Increases the body's secretion of insulin. If you follow all your doctor's instructions, this drug will help you gain weight and will also reduce the risk of unwanted effects from accelerated weight gain.
• Duphaston. Provokes rapid weight gain.

Folk remedies for weight gain

To increase body weight, girls at home can resort to traditional medicine recipes, such as:

Exercises for gaining weight

Gym training should be based on complex exercises that involve several muscle groups at the same time. These exercises are suitable for rapid weight gain in women. Muscle is denser than fat, and by pumping it up, you can gain weight faster.

Squats. The barbell squat is one of the best exercises for training your muscles. To perform this exercise, you need to lift the weight while holding the barbell with your hands with the back of your shoulder.
If necessary, use a gasket for convenience. You need to squat slowly. Having reached the point when the buttocks are parallel to the knees, they return to their original position. Squats will help increase muscle mass in your lower extremities.

Barbell press. This exercise will help you gain weight in your chest area. By lifting weights while lying down, you can not only increase your weight, but also correct your pectoral muscles.

Deadlift. The right solution for weight gain, as well as for the prevention of spinal diseases. This exercise can be combined with pull-ups on the horizontal bar. After a month of hard training, the result is noticeable.

Exercises for the abs. It is better to do this type of exercise in the first half of the day. By raising your limbs from a lying position, you can get rid of fat folds, replacing them with elastic muscles in the abdominal area.

You can increase body weight either by increasing muscle mass or by increasing the amount of adipose tissue. Thin girls should stick to the golden mean at home. Here is a rule that will help you gain weight quickly.

Video on how to gain weight

How to gain weight:

How to gain weight and gain weight quickly:

Simply losing weight, when the goal is to see the lowest possible number on the scale, does not lead to anything good in terms of beauty and attractiveness. The weight indicators are small, but the appearance wants to be better - everything hangs, sways like jellied meat and is absolutely not pleasing. What is important is not the numbers, not the thoughtless burning of fat, which exhausts muscles, sagging skin and even deteriorates health, but regular training and proper nutrition to gain muscle mass for girls.

Sports a girl weighing 60 kg doing the program looks fresher, healthier and younger than one who weighs the same but is far from sports.

In addition, strong healthy muscles mean a slender posture, an elongated spine, and the correct location of internal organs, which eliminates the occurrence of many diseases.

Thus, you need to approach both weight loss and weight gain wisely so as not to harm your body. Not the least important in the optimal formation of a figure, in addition to mandatory constant training, alternating with rest and recovery, is a compiled nutrition program and compliance with the following rules.

Basic nutrition rules

It is necessary to change the approach to food intake, considering it as a source of building material for the formation of a beautiful body.

The first rule is caloric content. It should be 200-300 kcal more than the amount required to maintain the existing weight.

10 x B + 6.25 x P - 5 x D, where

• B - weight in kilograms;
• P - height in centimeters;
• G - age in years.

Low-calorie foods should be avoided. You can gain muscle mass if the number of calories you consume exceeds the calories you burn.

Knowing how many calories you need to get per day, as well as the standard distribution of nutrients, you can choose products for gaining muscle mass for girls and establish effective nutrition, following the basic principles. About them below.

Differences in nutrition for girls and men

Women's physiology is different from men's. Nature has planned that expectant mothers need to protect the hip area, intended for bearing a child. Therefore, in girls, fat deposits grow faster and go away much more slowly.

Based on this, the weaker sex should train in the gym according to a pattern different from the male one.

As for the diet, discrepancies begin at the stage of the standard ratio of proteins, fats and carbohydrates that should be contained in the food consumed.

The proportions look like this:

As can be seen from the table, the fair part of humanity, compared to the stronger sex, should have more fat and less carbohydrates in their diet.

You cannot completely give up fats. This can lead to hormonal imbalances affecting reproductive function. Therefore, fats (but only healthy ones) are an essential component when building muscle mass.

The female body, as already mentioned, is prone to the rapid formation of a fat layer. If you take a man and a woman of the same build, then He will use all the carbohydrates they eat to form tissues, and She will use only part of it, and put the rest on the sides. Therefore, girls should have 10% less of them on their menu.

In terms of proteins, a slight difference is associated with more intense tissue growth in strong athletes. The weaker sex does not grow muscles so quickly, and they do not need a large volumetric relief.

Principles of proper nutrition

1. Stick to fractional meals.
2. Eliminate harmful foods.
3. Make friends with water by observing the drinking regime.
4. Monitor the protein component in the diet and the required ratio of proteins, fats, and carbohydrates.
5. Follow a food intake regime, taking into account what to eat before and after training and what and when to end the food day.

Read on to learn more about all the nuances of a thoughtful and verified diet.

Fractional meals

Change your usual three meals a day to 5-6 meals a day. Reduce the intervals between meals to 3-4 hours.

At the same time, remember that you cannot overeat. Gaining weight is not about eating for two, but about eating correctly and thoughtfully.

Eat small meals. One approach to the table should deliver an average of 300-350 kcal to the body. The value may be less for a snack and more for breakfast, lunch, dinner.

Compliance with the regime

If you want to become beautiful, watch what you eat. Now you can no longer grab indiscriminately just to satisfy your hunger. The quality of the food is important.

For example, complex carbohydrates can and should be eaten, but simple ones should be avoided.

Healthy carbohydrates are grains and legumes:

• buckwheat;
• quinoa;
• durum wheat pasta;
• oatmeal;
• rye and whole grain bread;
• lentils;
• beans;
• quinoa;

Considering the “complicated relationship” the female body has with carbohydrates, it is worth including them in the menu for the first half of the day, trying not to eat them after 17:00. There shouldn't be any of them in a late dinner at all.

The exception is evening training. It is before exercise that it is important to refuel with the energy that carbohydrates provide.

Sufficient amount of water

Water is necessary for the body as a means of improving and accelerating metabolic processes, and, most importantly, as a transport that removes decay products, which become more abundant during intense sports activities. If this does not happen in time, stagnation forms, condensing into waste, polluting the intestines and poisoning the entire body.

Regarding water, the principle is simple - always drink as much as possible. The daily norm can reach up to 3 liters.

Be sure to drink during intense training, without waiting for signs of dehydration: dryness, weakness, dizziness, weak pulse.

What exactly to drink? Plain water, preferably not boiled. If it is possible to quench your thirst with liquid from a natural spring, a well is the best option.

But if such a luxury is not possible, mineral water without gas is suitable.

Please note that adding flavors in the form of sugar, jam, honey to the liquid is not allowed. From the point of view of healthy eating, such a “cocktail” is equivalent to food, not drink.

Sufficient amount of proteins

The protein component is an important component of nutrition when the goal is to form a beautiful body.

Protein should be in every meal:

• morning;
• day;
• evening.

And especially at night. Eating low-fat cottage cheese at night is a mandatory ritual so that tissue building processes continue during sleep.

Again, calculate how much protein you need to eat based on calorie content. Take 30% of the daily requirement and divide by the number of meals - you will find out how many calories protein should bring you.

There are tables on the Internet with information about how many calories are in each product. Convert them into grams and you will know your personal norms.

Please note that it is best to combine protein foods with vegetables during meals, as they activate intestinal motility and accelerate the movement of the “heavy” protein lump.

Advice. When eating protein foods, be sure to add vegetables to them.

Vitamins and supplements

Nutritional supplements for girls are possible, but not required. In this case, considerations of convenience and a purely practical aspect are more likely to apply.

For example, you are on the road and it’s time for a snack. It’s a long, long way to get to home, a cafe or an office, but the regime requires adherence. What should I do?

This is where a protein shake comes to the rescue, which you can prepare on the go or have with you in a shaker. We drank and received an alternative portion of energy, equivalent to a full lunch or dinner.

For the weaker sex, a small set of additives is enough, which include:

• A dry mixture of proteins (protein), from which a cocktail is prepared by adding a certain amount of water. They drink mainly after exercise, supplying protein to the muscles.
• A mixture of proteins and carbohydrates (gainer) is consumed as an energy source in the form of a drink, most often before exercise. You can prepare it at home by mixing low-fat cottage cheese with banana, oatmeal and milk.
• Vitamins and minerals are used comprehensively to maintain immunity, improve the functioning of all organs and ensure proper metabolism during periods of increased stress. They act as protection against viruses, infections and provide a positive emotional background.

Prohibited Products

High-calorie plentiful nutrition for gaining muscle mass for women does not mean gastronomic permissiveness and gluttony. When the goal is to gain a beautiful shape, and not to store subcutaneous fat, you should exclude from the diet:

• sweets, giving up baked goods, sugar cookies, all types of sweets, and especially fatty, rich cakes;
• animal fat, which is abundant in pork, lamb, sausage, frankfurters, ham and other meat products. This means that sausage products should be avoided, and also choose lean types of meat for eating;
• alcohol and beer, which on the one hand increases appetite, allowing you to remove restrictions and eat without looking back, and on the other hand, slows down metabolic processes, erasing achievements into dust;
• Fast food is a source of saturated fats, the direct path of which, after being eaten, is under the skin and in the sides.

Important! Mixing fats with carbohydrates in one meal leads to an increase in body fat. They must be separated, consumed separately or with vegetables.

Example menu for each day of the week

Having an idea of ​​how many calories are needed per day to increase muscle mass, knowing the correct ratio of nutrients consumed, all that remains is to distribute them among meals and create an effective protein diet for several days in advance.

A ready-made menu for a week for gaining muscle mass for girls is convenient because you don’t have to worry about what to cook or what products to take. We looked at the recording and it was done. In addition, time is not wasted every time on calculations, comparisons and achieving diversity.

We give an example that can be taken as a basis unchanged, or you can modify it to suit your own tastes and priorities.

Days of the week	Eating
Monday		Oatmeal (cereals) with milk. Apple juice.
		Hard-boiled egg. A piece of rye bread. Vegetable smoothie.
		Salmon with sour cream, cheese and herbs, baked in foil. Fresh cucumber. Lime tea.
		Grain or long-lasting cookies. Orange fresh.
		Steamed chicken breast. Vegetable side dish.
		Hard-boiled eggs 2 pcs. Toast with butter. Low-fat cottage cheese with raisins, dried apricots, dates. Green tea.
		Mixed nuts (hazelnuts, almonds, walnuts) mixed with honey. Orange or apple juice.
		Veal steak with tomatoes, cooked in the oven. Garnish of couscous with vegetables. Grapefruit juice.
		Boiled turkey
		Steamed chicken. Vegetable side dish according to the season or from frozen. Dessert of baked apple stuffed with cottage cheese. Green tea.
		Pancakes with blueberries, drizzled with honey.
		Pike or pike perch soup seasoned with vegetables. Turkey toast.
		Natural yogurt without sugar.
		Vegetable stew.
		Oatmeal with beef liver. Salad - tomatoes, cucumbers, celery, greens. Orange juice.
		Veal stewed with pumpkin. Boiled brown rice. Fresh grapefruit.
		Protein bread.
		Mackerel baked in foil. Sea kale. Cherry juice.
		Omelet from 2 eggs. Boiled buckwheat. Orange juice.
		Sweet corn.
		Pea soup. Boiled turkey. Greek salad.
		Orange, grapefruit or sweetie.
		Steamed chicken fillet. A fresh vegetable salad.
		Boiled couscous with vegetables. Veal goulash. Tea with mint.
		Soft-boiled egg. Whole grain toast.
		Steamed pike perch. Boiled potatoes (new in season). Fruit salad.
		Natural yogurt.
		Sandwich with turkey and lettuce. Curdled milk.
Sunday		Boiled eggs 3 pcs. Whole wheat bread.
		Grapefruit.
		Boiled beef tongue. Stewed zucchini. Pineapple juice.
		Pancakes stuffed with cottage cheese. Chamomile tea.
		Baked fish (mackerel, perch, salmon). Rye bread. Low-fat sour milk.

There is currently a huge amount of useless information on the Internet regarding gaining muscle mass for girls, and on the contrary, there are a lot of myths, which for the most part are not supported by any facts at all.

To gain muscle mass we need proper diet And the right training plan.

As for nutrition for gaining muscle mass, it is worth noting that the regimen and the range itself are practically no different from those for men. But in any case, it is worth paying special attention to this issue, because if the goal is to gain muscles, then it is necessary to take into account the laws of proper nutrition, which will help increase self-esteem, improve health, and acquire a sculpted, toned and sexy figure that will be admired by all passers-by.

How to gain muscle mass for a girl, overview video:

To increase muscle mass, you need:

• Carbohydrates, which are pure energy
• Protein as the main building material

In order for muscle growth to be possible, any person needs excess energy, excess calories. Thus, it becomes clear that the body will require more calories than were previously received; in any other case, there will be no gain in muscle mass.

It is worth understanding the following:

• To build muscle mass you need a calorie surplus
• To burn fat, you need to consume insufficient calories

It is worth noting that such basic things are familiar to everyone, but they are still worth understanding and remembering. During the period of gaining muscle mass, you need to consume much more calories than before. For example, you can imagine if before going to the gym or starting sports you ate three times a day, now you will have to increase your daily diet by at least 2, or even 3 times, and just before bed, you can eat I also add cottage cheese. Moreover, these are MINIMUM requirements. If you have the opportunity to add two or three more meals to these meals, feel free to act, it will not make you worse, but will only be beneficial if you are going to work on muscle mass. It is worth understanding that frequent meals speed up the metabolism in the body, which means muscle growth increases. This must be remembered and taken as a basis, because many people eat only a couple of times during the day, and even then they are not of sufficient quality, so in this case, gaining muscle mass is out of the question. You need to understand that nutrition is an integral part of gaining muscle.

It is necessary to understand that when we talked about gaining muscle mass and increasing nutrition, this does not at all refer to the fact that you can eat whatever you want. Yes, you really will have to eat a lot, but only the food that will provide building material for muscles, and not excess fat.

Now it’s worth paying special attention to EXCESS CALORIES. Initially, it is worth noting that it is impossible to calculate everyone with one brush, and each person in this case is individual: genetic, anthropometric, given and body type, all this suggests that it is almost impossible to give any specific advice that is suitable for everyone . Therefore, decide how much you need to eat in order for muscle mass to grow. You must independently calculate the number of calories consumed per day based on your weight.

To make this possible, it is necessary to apply the following formula: WEIGHT (in kg) X 30 = .... Kcal

This figure, which should ultimately be obtained, is an approximate and constant amount of calories consumed. But , if you are interested in gaining muscle mass, then this will require a large amount of energy, so you need to add to the amount received per day another 500 calories. By the way, it is also worth taking into account your body type, if the girl is very thin, then it is recommended to add 1000 kcal, and if the girl is already curvy, then 500 kcal will be enough for her, so she will not be able to gain excess fat, and all the energy will be processed into gaining muscle mass.

For example: if a girl’s weight does not exceed 40 kilograms, then according to the formula provided above, it is enough for her to take 1200 kcal per day in order for her weight to remain normal, but if she pursues the goal of gaining muscle, then she needs to add another 500 kcal and Thus, her daily diet will be 1700 kcal. In this way, the girl will be able to start gaining weight relatively quickly, but again, then it will be necessary to talk about those foods that will contribute to the gain of muscle mass, and not empty calories that only hinder this.

It is after your daily calorie intake has been successfully selected that you need to move on to those products that will contribute to the proper functioning of the body and how to count these products in order to ultimately get the required 1700 kcal.

THEORETICAL MATERIAL

In order for your diet to contribute to the speedy achievement of your goals, you must adhere to the following percentage of carbohydrates, proteins and fats:

• Fats – 10-20%
• proteins – 20-30%
• carbohydrates - 50-60%

This proportion for muscle growth can be considered optimal without worrying about your health. But in order to correctly understand this proportion, it is worth first noting for yourself what carbohydrates, proteins and fats are. It is also worth understanding that we are talking specifically about a dry set of muscle mass, in other words, no cellulite or fat is implied. And in order to do this, you need to familiarize yourself with the following concepts and definitions:

Carbohydrates There can be two types: FAST (simple) and SLOW (complex). In the case of gaining muscle, it is necessary to give preference exclusively to slow carbohydrates, because fast ones are very harmful to the body and contribute to the formation of fat and cellulite, which is undesirable.

PROTEINS are building materials and are very important in the case of muscle growth. It is necessary to eat mainly only animal proteins, because unlike plant proteins, they are much more useful.

Fats are also an important element, but here it is necessary to very carefully divide them into good and bad. BAD FAT (saturated): represents everything that is so difficult to refuse, these are the most delicious dishes and their components: butter, fried chicken, mayonnaise, etc. Such fat should not be consumed under any circumstances. You only need to use GOOD FAT (unsaturated): products that have it are not as tasty and attractive as the previous ones (vegetable oils, omega-6 and -3, etc.) such fats are considered healthy and necessary for gaining muscle mass.

If you pay deeper attention to the proportions of proteins, fats and carbohydrates on specific foods, you can do this as follows:

• COMPLEX CARBOHYDRATES(rice, buckwheat, durum wheat pasta, oatmeal, potatoes).
• PROTEINS(eggs, beef, fish, poultry, cottage cheese, milk, kefir).
• CELLULOSE(cucumbers, tomatoes, cabbage, etc. only without mayonnaise dressings, etc.)
• WATER(water without gas)

PRACTICAL MATERIAL

As for practical material, the following points should be included here:

1. How to correctly count food products and, accordingly, the content of proteins, carbohydrates and fats in them, in order to find out whether the required number of kcal per day has been accumulated.
2. WHEN and WHAT TO EAT? (CONCRETELY and CLEARLY in practice)

So, you need to start with how exactly you need to count food.

From carbohydrate foods, in this example it will be use mainly rice, buckwheat porridge and occasionally OATMEAL OR PASTA (but only in the morning as breakfast). Thus, it is not difficult to calculate where 100 grams of dry product is taken as a basis:

Rice: 76 g carbohydrates + 8 g protein = 345 Kcal

Buckwheat: 61 g carbohydrates + 12 g protein = 310 Kcal

Oatmeal: 66 g carbohydrates + 13 g protein = 371 Kcal

From protein products, We We will use eggs, meat, poultry, fish, milk, cottage cheese. (contents per 100 grams of product are indicated:

Eggs: TWO eggs contain 12 g of protein + 0.7 g of carbohydrates = 157 Kcal, respectively, ONE EGG contains = 6 g of protein)

Meat: 20 g protein + 0.0 g carbohydrates = 200 Kcal

Bird: 21 g protein + 0.0 g carbohydrates = 140 Kcal

Fish: 17 g protein + 0.0 g carbohydrates = 75 Kcal

Milk: 1 liter contains = 28 g protein = 580 kcal

Cottage cheese: 16 g protein + 2 g carbohydrates = 100 Kcal

Next, you need to calculate the amount of food relative to the daily intake, taking into account the daily caloric intake of food for your weight (as in the previous example of calculating kcal intake = 1700 kcal). Below, for clarity, calculations will be given for an average weight of 75 kg, but in any case, for your individual weight, making the necessary calculations using this example is very simple.

For ease of understanding, there will be a separate emphasis on PROTEINS and CARBOHYDRATES separately, from meat we will take chicken breast, but if necessary, you can use any other product, but in this case you need to make calculations based on its calorie content.

PROTEIN

Eggs= 8 pieces = 48 g protein = 500 kcal

Chicken breast= 400 g (finished weight) = 84 g protein = 560 Kcal

Milk= 1-1.5 cups = 200-300 grams = 120-220 Kcal

Cottage cheese= 200 gr. = 48 g protein = 300 Kcal

Total: 180 g protein + 1.480 Kcal

CARBOHYDRATES

boiled rice= 200 gr. = 150 g carbohydrates = 720 Kcal

Buckwheat= 100 gr. = 60 gr. carbohydrates = 300 Kcal

Oatmeal= 100 gr. = 66 g carbohydrates = 371 Kcal

Total: 276 g carbohydrates + 1.391 kcal.

TOTAL AMOUNT: 180 g protein + 276 g carbohydrates = 2.871 Kcal.

So, in the end, the result is the following: in the end, by 75 kg there was even a slight excess of 100 grams, but that’s even good. But it is worth noting once again that all calculations must be carried out exclusively according to your weight, starting with the DAILY CALORIE CONTENT (according to the formula given earlier), after which it is necessary to calculate the QUANTITY OF PRODUCTS per day, based on the resulting calorie content.

WHEN and WHAT TO EAT? (SPECIFIC and CLEAR)

In fairness, it is worth noting that it is very scary for a girl to gain an extra gram of fat, and the purpose of this article is to help minimize such consequences as much as possible, so below we will propose a simplified scheme that you can work with, but it will also be built on the basis of the required number of calories. In the previous diagram, we found that then the final daily amount of calories was exceeded by 100 grams, taking into account the growth of muscle mass, but it is worth noting that this was just an average approximate guideline, a scheme according to which it is necessary to work. In any case, in each individual case it is necessary to substitute your own weight parameters, your own graph, in general, for clarity, below is an example of such work:

RISE 9.00 - as soon as you get back on your feet, you immediately need to replenish your supply of water (in no case carbonated), this, by the way, will start the work of the gastrointestinal tract. You cannot start breakfast immediately after this, since the stomach will begin to work at full strength only after 30 minutes of wakefulness and drinking a glass of water.

9.30 – breakfast (100 grams of oatmeal with milk (1 glass) + 1 banana cut inside OR serving of durum pasta (100 grams) + 30 grams of whey protein with milk.

11.30 – snack 50 gr. RICE + 50 gr. meat + vegetables

14.00 – lunch (100 gr. BUCKWHEAT) + 100 gr. Meat (for example, chicken breasts) + VEGETABLES.

16.00 – snack (50 gr. RICE) + 3 boiled eggs + VEGETABLES.

TRAINING AT 17.00-17.45 (TRAINING TIME - 40-45 minutes)

17.50 (i.e. after training) – at this time, in principle, you can refuse to eat, but if you are very unbearable, then you can even treat yourself to something tasty, the main thing is to eat it immediately after training and in no case before bed, otherwise all these things will result later in the presence of fat. It is worth noting that at any other time during the day, it is best not to eat sweets, because this will immediately cause problems with subcutaneous fat. It is especially worth noting the second half of the day, after 3 o’clock, no simple carbohydrates.

19.00 – dinner (100 gr. RICE) + 150 gr. Meat + 2 boiled eggs + VEGETABLES.

21.00 – snack (50-100 grams of meat + 3 boiled eggs + VEGETABLES).

23.00 – snack (before bed) – 200 grams of cottage cheese (can be mixed with kefir).

As for water, it is worth noting that drinking it should be no earlier than an hour after eating, and during the day at least 2, or even 3 liters .

SLEEP 23.05 – 9.00, if during the day you have the opportunity to sleep for an hour or two, then this will only be beneficial.

This is what a daily diet for gaining muscle might look like for overweight girls. 75 KILOGRAMS, but you have to do the calculations based on your weight. From this example it is clearly seen that portioned nutrition is used, which consists of 7 meals during the day (this way, metabolism is accelerated, and therefore muscle mass gain is accelerated). It was also possible to achieve an excess of calories per day, due to which a constant and gradual increase in muscle mass occurs, while the amount of fat in the diet is reduced to the maximum; in fact, only carbohydrates (complex) and proteins are eaten. If you look closely, carbohydrate foods predominate in the first half of the day, and towards evening they become less and less. Such a system was not created by chance, because it is in the first half of the day that a person needs the maximum possible amount of energy, and proteins as a building material, towards the end of the evening. It is thanks to this system that fat accumulation is reduced to zero. But at the same time, I will not tire of repeating that all examples are given from average statistical calculations; we can speak more specifically when you make calculations based on your weight and daily calorie intake, so that there is an excess of calories based on carbohydrate and protein foods.

In general, you have successfully learned everything you needed to learn from the system of proper nutrition, food products, BJU (proteins, fats, carbohydrates), and the daily schedule. If you do everything according to the plan in addition to regular training and the gym, you will definitely get the necessary results. Now it’s worth talking directly about the gym and exercises for gaining muscles.

Mass gain workouts for girls

Before moving directly to specific exercises and workouts, it’s worth mentioning that, in principle, all training complexes for girls actually do not have any special differences from men’s. Yes, yes, that's exactly it. Despite the fact that you can often see girls lifting light weights and doing cardio exercises in the gym, in fact the reason for this is the lack of awareness among the girls themselves. Because of this, they often do not achieve the results they are moving towards.

Therefore, you should forget all the obviously false instructions from your TV screens and start training competently in order to achieve results. In fact, there is nothing difficult about this; for this you just need to very carefully re-read all the information and train according to this type.

Remember once and for all: There can be no talk of any gain in muscle mass, both in men and women, without the use of basic multi-joint exercises. It is worth noting that numerous repetitions of light weights, conventional machines and cardio training will not provide the necessary load to ensure muscle growth. Only with the use of free weights, gradually increasing the load, can you ultimately achieve the desired result. This is in a nutshell, but then we will talk specifically about each such exercise that will promote muscle growth.

Basic exercises for girls - Video:

EXERCISES

Deadlift

There is probably not a single female person who is 100% satisfied with her figure. While some are trying to get rid of extra pounds, others are trying in every way to gain weight. And this is even more difficult to do, because no one wants to get cellulite or fat folds on the body. The path to attractive muscle definition is long, but training and proper nutrition for a girl to gain weight can help significantly speed up the process and lead to visible results in just a couple of months.

When should you think about gaining weight? Causes of underweight in girls

In medicine, a fairly accurate indicator of the need to gain or lose weight in a person has been developed. This is the body mass index, which is calculated by the formula:

BMI = body weight (kg) / height (m) 2.

The norm is 18.5 – 25, respectively, everything below it is underweight, everything above it is pre-obesity and obesity.

If a girl is underweight, she first needs to determine the cause. Lack of body weight can be caused by both the constitution and various diseases of the endocrine and digestive systems, allergies, malignant processes, and helminthic infestations. The latter is especially true for lovers of sushi and rolls with raw fish or rare steaks. When, in addition to thinness, a girl’s menstruation suddenly disappears, she urgently needs to be examined by a gynecologist.

If no pathological processes are detected in the body, we can conclude that lack of weight is only a feature of the structure of the body. But contrary to the constitution, even thin and “bony” young ladies are capable of acquiring appetizing feminine forms, you just need to make an effort.

Where should a girl start gaining weight?

So, you have firmly decided to gain weight so that it is distributed correctly over your figure, making it feminine and sexy. To begin, take a full-length photo in profile and frontal view in a swimsuit, write down your weight, measure your chest, waist, hips and leg circumference at mid-thigh. In the future, try to track changes in your body: weigh yourself and take measurements of your parameters once a week. If the weight gain is about 400 - 500 g per week, this is ideal.

A special menu for weight gain and strength training are two components of success in achieving the desired result. In an effort to gain weight, you first need to change your eating habits, but you should not take sudden steps so that the body does not end up in a state of stress. For example, if you have always eaten only three times a day, then add the fourth meal first, after 5 - 7 days you can introduce the fifth, and then the sixth. For increased growth of muscle tissue, a fast metabolism is needed, and the girl herself can speed it up by eating small portions, but often, every 2.5 - 3 hours.

Energy and nutritional value of a girl’s daily diet for weight gain

Features of women's proper nutrition for weight gain, i.e. muscle mass consists of the presence of proteins in every meal and an increase in the total calorie content of the daily diet.

It is believed that to gain weight smoothly, you need to consume 300 more calories than to maintain a constant weight. The calculation uses the formula weight (kg) x 30 + 300. That is, for example, a girl with a height of 170 cm and a weight of 50 kg, subject to physical activity (which ones, we will say below), needs to consume 1800 kcal per day to gain weight. In this case, the bulk of the daily calories should be “eaten” before 16:00.

The main emphasis in a weight gain nutrition program is on proteins. Breaking down into amino acids in the body, they form a substrate for building new muscle fibers. But to provide the training body with energy, a large portion of “complex” carbohydrates is also necessary. On average, for every kilogram of her own weight, a girl needs to consume 1-2 g of protein and 3-4 g of carbohydrates. All food eaten per day is distributed as follows: carbohydrates - 50-60%, proteins - 20-30% and fats - 10-20%.

Sample fitness menu for a girl trying to gain weight

So, six meals a day for weight gain consists of breakfast, second breakfast, lunch, afternoon snack and dinner. The sixth meal is 300 g of kefir before bed. In between meals and always during training, you need to drink clean non-carbonated water, at least 2 liters per day. Below is a daily menu option for a girl to gain weight with comments from a nutritionist.

The first breakfast is the “highlight” of a healthy eating program for weight gain

The first breakfast should take place no later than an hour after getting up, preceded by a glass of water with a slice of lemon.

• Oatmeal with milk and sugar;
• 2 boiled chicken eggs;
• whole grain bread with peanut butter;
• tea or coffee.

Doctor's comment: “A very suitable option for breakfast. One serving of oatmeal contains almost 1/5 of the entire daily requirement for protein, so it is a good source not only of energy in the form of “complex” carbohydrates, but also of protein - the building material for muscles. Among analogues of animal origin, egg white is the “gold standard” in terms of digestibility and nutritional value for the human body. But it’s still better to boil the eggs hard to be sure of their safety. Peanut butter is a highly nutritious product that is cholesterol-free because it is plant-based. It contains 25% protein, 20 g per loaf of bread in the morning meal - ideal for consumption.”

There are days when there is very little time in the morning, and there is no opportunity to spend it on cooking. But it is breakfast that is the “highlight” of a girl’s proper nutrition for weight gain; it triggers the acceleration of metabolism after the night, so skipping it is not recommended. In such cases, instead of boiling oatmeal, mix it in a blender with kefir or fermented baked milk, a banana and a handful of nuts. The result is a homemade protein shake that you can drink as quickly as you make it.

Lunch

• cottage cheese;
• natural yogurt;
• any fruit.

Doctor's comment: “A good option for reinforcement when lunch is still far away. In addition to the fact that cottage cheese contains up to 18% protein, it also contains a lot of calcium, which prevents the occurrence of cramps and spasms in the muscles, which is especially important after strength training. Unflavored yoghurts are a better choice because they don’t add artificial additives to your diet.”

Dinner

• grilled chicken breast;
• chickpea puree;
• vegetable salad with olive oil;
• berry juice and pineapple rings.

Doctor's comment: “The formula for an ideal lunch in the diet of a girl seeking to increase muscle mass is this: protein + “complex” carbohydrates + fiber. And this choice of dishes fully corresponds to it. Chicken breast is 23% protein. In addition, it contains a lot of niacin, which increases muscle strength and endurance, and zinc, which is responsible for the level of anabolic hormones in the blood. All this makes chicken breast an indispensable product for athletes and those who want to make their body more sculpted.

Chickpeas stand out among all legumes for their high content of vitamins A, E, C, PP, group B, as well as iron and calcium; their benefits for building muscle tissue have already been mentioned. Moreover, it is both a carbohydrate and a protein product: 63% and 21%, respectively, make it super nutritious.

Vegetable salad is an excellent source of fiber, but it is advisable that it be made from seasonal vegetables, otherwise there is a risk of getting a dish with nitrates. Olive oil is valuable for its content of polyunsaturated fatty acids, which improve the condition of the circulatory system and prevent the formation of cholesterol plaques. And for muscle growth, healthy blood vessels are needed first. Vitamin E is also important for women because it is responsible for skin elasticity and prevents the formation of wrinkles.

Pineapple contains the substance bromelain, a catalyst for protein and fat metabolism reactions. Therefore, the pulp of this fruit accelerates the construction of new muscle tissue. It’s best to eat fresh – when canning, most of the bromelain is destroyed.”

Afternoon snack

• bread with cheese;
• almonds;
• coffee with milk.

Doctor's comment: “Cheese is a source of calcium and protein, a good option for a snack before strength training. Almonds, like all nuts, contain vegetable protein and vitamin E; in combination, they further accelerate muscle growth. Caffeine has analgesic properties and is good before physical activity - it will give you a boost of energy and prolong the duration of your workout, reducing muscle pain.”

Dinner

• baked salmon with lemon;
• asparagus with tomatoes;
• green tea.

Doctor’s comment: “In girls, the process of anabolism, i.e. the construction of new cells, in this case, muscle tissue, mainly occurs at night during sleep. Therefore, dinner should consist of easily digestible protein and fiber. Fish for the evening is an ideal protein: 25 g per 100 g, while its digestibility is much faster and easier than that of chicken or meat. Salmon also contains omega-6 fatty acids, which improve the functioning of not only skeletal muscles, but also the heart. Vitamin D binds calcium and strengthens bones.

Asparagus is one of the leaders among vegetables in terms of protein content: 5g per 100g of product, as well as a source of potassium, zinc, and, of course, fiber. Green tea will fill the body with antioxidants, speed up the elimination of lactic acid accumulated in the muscles during training, and therefore relieve pain.”

It is worth knowing a few more important points regarding healthy eating to increase muscle mass. For example, that large doses of protein are a serious burden on the kidneys, so before switching to a protein diet to gain weight, consult with a therapist, take a blood test for urea, creatinine and a general urine test. These tests will show whether your excretory system is normal.

The diet should be varied, there is no need to turn protein into a cult. In an organism deprived of the main sources of energy - carbohydrates and fats, but oversaturated with proteins, rotting processes can begin.

Workout for a girl to gain muscle mass

The gym is a whole world! But this awareness does not come immediately, but after a couple of months, along with the first noticeable results. Having regular physical activity, you can not only achieve the desired figure, but also significantly improve your well-being and health.

In order to gain muscle mass, exercise in the gym must include basic multi-joint exercises with free weights. Ideally, for proper execution, you need the supervision of a personal trainer, but you can also turn to fitness instructors who are “publicly available” in the gym.
Strength training is necessary for muscle growth. These are exercises such as:

Tips for a weight gain program for a newbie girl You need to do 3-4 sets of 6-12 repetitions. Training programs for weight gain are designed mainly for 3 or 4 sessions per week of 45 minutes each with mandatory muscle recovery and rest days. You should alternate exercises for different muscle groups, for example, on Monday, train the muscles of the chest and back, on Wednesday – the muscles of the legs and buttocks, on Friday – the muscles of the arms and shoulders. The workout should be preceded by a warm-up of 10–15 minutes of cardio exercises (treadmill, bicycle) and joint exercises. Over time, you need to gradually increase the load, i.e. working weights in exercises or number of repetitions.

A good help for girls who dream of beautiful muscles is protein in the form of cocktails and bars. They can be consumed immediately after training, preventing the destruction of muscle protein in the process of replenishing spent energy.

Also, after strength training, eat something carbohydrate, for example, a sweet muesli bar, a couple of bananas or rice porridge with jam, etc. This way you will replenish the energy spent not from muscles, but from “fast” carbohydrates from the outside. At the same time, muscle growth will continue.

Another trick bodybuilders use is baby formula. They contain a very large amount of easily digestible protein, vitamins, and are enriched with microelements and inulin. No wonder they are produced as an alternative to mother's milk. For athletes, a glass of this milk mixture before bed can also be a good additional source of amino acids.

Thus, a properly composed, balanced diet, enriched with proteins and substances that help them be better absorbed, will accelerate weight gain. An equally important condition is regular strength training for the muscles. Eat right, exercise with pleasure, be beautiful and healthy!

Many people who want to lose excess weight try to do it in the shortest possible time. Of course, you want to get your body in order in a few days, but this approach to solving the problem often leads to the opposite results - the lost kilograms are returned with a reserve.