The Top Menus To Gain Mass

The Top Menus To Gain Mass 

As the subject of many queries is constantly coming back, the taking of mass is one of those passages which seem compulsory to anyone who wants to take the maximum of muscles.

But, what is really happening and what is meant by taking mass? And well to take the maximum muscle and the minimum of fat. Because unfortunately hoping to take only muscle is not possible in the natural.

The Top Menus To Gain Mass  

So, it is necessary to organize and here are 4 steps to help you:

The 4 steps of taking mass

1 – Make an assessment of his current physical appearance. If you find yourself dry, the grounding is for you. If you find yourself too fat, then start by drying.
These tips may seem simplistic, but you hear so often “I want to gain weight and dry at the same time, is it possible?

2 – Set goals and schedule. To achieve its goal, you must know it. 1 kg per month is a maximum beyond which the weight taken will be mainly fat.

3 – Adapt your diet. The main lever that will allow you to make mass is feeding. It must be surplus (positive energy balance) but in a happy medium. A first increase of 200 to 400 kcal / day will allow take-off; Then at each stagnation an addition of 100 to 200 kcal of quality will be sufficient.

4 – Manage training and recovery. The number one anabolic factor remains and will always remain the training. So, quality with a well thought out program and especially variety in methods and exercises. A workout that works for a while will not work all the time.
To do more is seldom the solution; Often it is better to do less but better. If you can hold your sessions more than one hour, then the intensity does not have to be at the rendezvous … to meditate.

For or against taking mass?

Let’s not turn around the answer, once the beginner stage past: clearly yes!
The biggest muscle gain is in the first 2 to 3 years, then you have to go through it if you want to continue to progress. But be careful, taking mass does not rhyme with taking fat. Stop feeding gavage unnecessary and tiring for the body.

Bodybuilding is not sumotori, fat is not sought! The goal is to make muscle, so yes the weight must rise on the scale, but not that. If to take 5 kilos you take 10 cm of waist circumference and ½ of turn of arms, then you make fat and not muscle. It is all about the dosage of its dietary intakes.

To help you in your goal, I now offer concrete examples of mass-raising menus. The basis is to know your current energy intake and to adjust to the corresponding menu.

These examples are basic and will require an individual adaptation in order to take into account your lifestyle (working hours, possibility of eating in the workplace or not, daily physical activities …) and your tastes and eating habits. Here, no blabla but concrete menus.

To your plates, and good appetite of course!

SUMMARY

MEN’S MENUS

  • 70kg – 3000 kcal – Without supplements
  • 80kg – 3500 kcal – Without supplements
  • 90kg – 4000 kcal – Without supplements
  • 70kg – 3000 kcal – With supplements
  • 80kg – 3500 kcal – With supplements
  • 90kg – 4000 kcal – With supplements

WOMEN’S MENUS

  • 50kg – 2000 kcal – Without supplements
  • 60kg – 2500 kcal – Without supplements
  • 70kg – 3000 kcal – Without supplements
  • 50kg – 2000 kcal – With supplements
  • 60kg – 2500 kcal – With supplements
  • 70kg – 3000 kcal – With supplements

Men: Menus without food supplements

MEN’S MENUS 70KG – 3000 KCAL

** Breakfast **
– 2 eggs
– 50 g of ham (or turkey)
– 150 ml of fruit juice
– 40 g wholemeal bread
– 2 fruits

** Snack 1 **
– 40 g of tuna
– 70 g of dried fruit
– 60 g wholemeal bread
– 15 g walnuts / almonds

** Lunch **
– 75 g of red meat or fatty fish
– 300 g raw vegetables 
– 70 g basmati rice / wholemeal pasta
– 1 teaspoon of olive oil / 1 coco

** Snack ** (2 hours before exercise)
– 40 g ham / turkey / chicken
– 70 g of dried fruit
– 60 g wholemeal bread
– 15 g walnuts / almonds

** Dinner ** (In the hour after the effort)
– 75 g of white or lean red meat
– 200 g raw vegetables 
– 110 g of Thai rice or 500 g of potatoes
– 1 teaspoon of olive oil / 1 coco

** Lunchtime snack **
– 200 g of white cheese 0%
– 200 g of compote lightened in sugars
– 10 g linseeds – 15 g walnuts / almonds

MEN’S MENUS 80KG – 3500 KCAL

** Breakfast **
– 2 eggs
– 50 g of ham (or turkey)
– 300 ml of fruit juice
– 60 g wholemeal bread
– 2 fruits
– 1 teaspoon of olive oil / 1 coco

** Snack 1 **
– 60 g of tuna
– 70 g of dried fruit
– 60 g wholemeal bread
– 15 g walnuts / almonds

** Lunch **
– 75 g of red meat or fatty fish
– 300 g raw vegetables
– 110 g basmati rice / wholemeal pasta
– 1 teaspoon of olive oil / 2 coco / 1 rapeseed

** Snack ** (2 hours before exercise)
– 60 g ham / turkey / chicken
– 70 g of dried fruit
– 60 g wholemeal bread
– 15 g walnuts / almonds

** Dinner ** (In the hour after the effort)
– 100 g of lean white or red meat
– 300 g raw vegetables 
– 110 g of Thai rice or 500 g of potatoes
– 1 teaspoon of olive oil / 2 coco / 1 rapeseed

** Lunchtime snack **
– 250 g of white cheese 0%
– 200 g of compote lightened in sugars
– 15 g linseed
– 15 g walnuts / almonds

MEN’S MENUS 90KG – 4000 KCAL

** Breakfast **
– 2 eggs
– 50 g of ham (or turkey)
– 300 ml of fruit juice
– 60 g wholemeal bread
– 2 fruits
– 2 teaspoons of olive oil + 2 coconut oil

** Snack 1 **
– 80 g tuna
– 70 g of dried fruit
– 100 g wholemeal bread
– 20 g walnuts / almonds

** Lunch **
– 75 g of red meat or fatty fish
– 300 g raw vegetables 
– 110 g basmati rice / wholemeal pasta
– 2 teaspoons of olive oil / 2 coco / 2 colza

** Snack ** (2 hours before exercise)
– 80 g ham / turkey / chicken
– 70 g of dried fruit
– 100 g wholemeal bread
– 20 g walnuts / almonds

** Dinner ** (In the hour after the effort)
– 125 g of lean white or red meat
– 300 g raw vegetables 
– 130 g of Thai rice or 600 g of potatoes
– 1 teaspoon of olive oil / 2 coco / 1 rapeseed

** Lunchtime snack **
– 300 g of white cheese 0%
– 200 g of compote lightened in sugars
– 15 g linseed
– 15 g walnuts / almonds

Men: Menus with food supplements

MEN’S MENUS 70KG – 3000 KCAL

** Breakfast **
– 2 eggs
– 50 g of ham (or turkey)
– 150 ml of fruit juice
– 40 g wholemeal bread
– 2 fruits
– 1 omega 3 + 1 multivitamins and minerals

** Snack 1 **
15 g of casein-type protein
– 70 g of dried fruit
– 40 g of oatmeal / buckwheat / barley
– 15 g walnuts / almonds
– 1 omega 3

** Lunch **
– 50 g of red meat or fatty fish
– 300 g raw vegetables
– 70 g basmati rice / wholemeal pasta
– 1 teaspoon of olive oil / 1 coco
– 1 omega 3

** Snack ** (2 hours before exercise)
– 15 g casein-type protein
– 70 g dried fruits
– 40 g oat / buckwheat / barley flakes
– 15 g walnuts / almonds
– 1 omega 3

** Snack ** (at the end of training)
– 30 g whey protein
– 100 g of dates or 2 bananas

** Dinner ** (within 2 hours after completion of training)
– 50 g of lean white or red meat
– 200 g raw vegetables
– 70 g of Thai rice or 300 g of potatoes
– 2 teaspoons of olive oil / 2 coco / 2 colza
– 1 omega 3

MEN’S MENUS 80KG – 3500 KCAL

** Breakfast **
– 2 eggs
– 50 g of ham (or turkey)
– 300 ml of fruit juice
– 60 g wholemeal bread
– 2 fruits
– 1 teaspoon of olive oil / 1 coconut oil
– 1 omega 3 + 1 multivitamins and minerals

** Snack 1 **
20 g of casein-type protein
– 70 g of dried fruit
– 40 g of oatmeal / buckwheat / barley
– 15 g walnuts / almonds
– 1 omega 3

** Lunch **
– 50 g of red meat or fatty fish
– 300 g raw vegetables
– 110 g basmati rice / wholemeal pasta
– 1 teaspoon of olive oil / 2 coco / 1 rapeseed
– 1 omega 3

** Snack ** (2 hours before exercise)
– 20 g casein-like protein
– 70 g dried fruits
– 40 g flakes oats / buckwheat / barley
– 15 g walnuts / almonds
– 1 omega 3

** Snack ** (at the end of training)
– 35 g whey protein
– 100 g of dates or 2 bananas

** Dinner ** (within 2 hours after completion of training)
– 70 g of lean white or red meat
– 300 g raw vegetables 
– 70 g of Thai rice or 300 g of potatoes
– 2 teaspoons of olive oil / 2 coco / 2 colza
– 1 omega 3

MEN’S MENUS 90KG – 4000 KCAL

** Breakfast **
– 2 eggs
– 50 g of ham (or turkey)
– 300 ml of fruit juice
– 60 g wholemeal bread
– 2 fruits
– 2 teaspoons of olive oil / 2 coconut oil
– 1 omega 3 + 1 multivitamin and minerals

** Snack 1 **
20 g of casein-type protein
– 70 g of dried fruit
– 70 g of oats / buckwheat / barley
– 20 g walnuts / almonds
– 1 omega 3

** Lunch **
– 75 g of red meat or fatty fish
– 300 g raw vegetables
– 110 g basmati rice / wholemeal pasta
– 2 teaspoons of olive oil / 2 coco / 2 colza
– 1 omega 3

** Snack ** (2 hours before exercise)
– 20 g casein-like protein
– 70 g dried fruits
– 70 g flakes oats / buckwheat / barley
– 20 g walnuts / almonds
– 1 omega 3

** Snack ** (at the end of training)
– 40 g whey protein
– 120 g of dates or 2 bananas

** Dinner ** (within 2 hours after completion of training)
– 90 g of white meat or lean red
– 300 g raw vegetables 
– 90 g of Thai rice or 300 g of potatoes
– 2 teaspoons of olive oil / 2 coco / 2 colza
– 1 omega 3

Women: Menus without food supplements

MENUS WOMEN 50KG – 2000 KCAL

** Breakfast **
– 1 egg
– 25 g of ham (or turkey)
– 40 g wholemeal bread
– 2 fruits

** Snack 1 **
– 40 g of tuna
– 45 g of dried fruit
– 30 g wholemeal bread
– 10 g walnuts / almonds

** Lunch **
– 50 g of red meat or fatty fish
– 300 g raw vegetables 
– 55 g basmati rice / wholemeal pasta
– 1 teaspoon of olive oil / 1 coco

** Snack ** (2 hours before exercise)
– 40 g ham / turkey / chicken
– 45 g of dried fruit
– 30 g wholemeal bread
– 10 g walnuts / almonds

** Dinner ** (In the hour after the effort)
– 75 g of white or lean red meat
– 200 g raw vegetables
– 65 g of Thai rice or 250 g of potatoes
– 1 teaspoon of olive oil / 1 coco

** Lunchtime snack **
– 200 g of white cheese 0%
– 10 g linseed
– 10 g walnuts / almonds

MENUS WOMEN 60KG – 2500 KCAL

** Breakfast **
– 2 eggs
– 25 g of ham (or turkey)
– 150 ml fruit juice
– 40 g wholemeal bread
– 2 fruits

** Snack 1 **
– 40 g of tuna
– 60 g of dried fruit
– 30 g wholemeal bread
– 10 g walnuts / almonds

** Lunch **
– 50 g of red meat or fatty fish
– 300 g raw vegetables 
– 70 g basmati rice / wholemeal pasta
– 1 teaspoon of olive oil / 1 coco

** Snack ** (2 hours before exercise)
– 40 g ham / turkey / chicken
– 60 g of dried fruit
– 30 g wholemeal bread
– 10 g walnuts / almonds

** Dinner ** (In the hour after the effort)
– 75 g of white meat or lean red
– 200 g raw vegetables 
– 85 g of Thai rice or 350 g of potatoes
– 1 teaspoon of olive oil / 1 coco

** Lunchtime snack **
– 200 g of white cheese 0%
– 75 g of compote lightened in sugars
– 10 g linseed
– 10 g walnuts / almonds

WOMEN’S MENUS 70KG – 3000 KCAL

** Breakfast **
– 2 eggs
– 50 g of ham (or turkey)
– 150 ml fruit juice
– 40 g wholemeal bread
– 2 fruits

** Snack 1 **
– 40 g of tuna
– 70 g of dried fruit
– 60 g wholemeal bread
– 15 g walnuts / almonds

** Lunch **
– 75 g of red meat or fatty fish
– 300 g raw vegetables 
– 70 g basmati rice / wholemeal pasta
– 1 teaspoon of olive oil / 1 coco

** Snack ** (2 hours before exercise)
– 40 g ham / turkey / chicken
– 70 g of dried fruit
– 60 g wholemeal bread
– 15 g walnuts / almonds

** Dinner ** (In the hour after the effort)
– 75 g of white meat or lean red
– 200 g raw vegetables 
– 110 g of Thai rice or 500 g of potatoes
– 1 teaspoon of olive oil / 1 coco

** Lunchtime snack **
– 200 g of white cheese 0%
– 200 g of compote lightened in sugars
– 10 g linseed
– 15 g walnuts / almonds

Women: Menus with food supplements

WOMEN’S MENUS 50KG – 2000 KCAL

** Breakfast **
– 1 egg
– 25 g of ham (or turkey)
– 150 ml of fruit juice
– 40 g wholemeal bread
– 2 fruits
– 1 omega 3 + 1 multivitamins and minerals

** Snack 1 **
15 g of casein-type protein
– 60 g of dried fruit
– 30 g of oatmeal / buckwheat / barley
– 10 g of walnuts / almonds
– 1 omega 3

** Lunch **
– 50 g of red meat or fatty fish
– 300 g raw vegetables 
– 70 g basmati rice / wholemeal pasta
– 1 teaspoon of olive oil / 1 coco
– 1 omega 3

** Snack ** (1 hour before training)
– 20 g of whey protein
– 35 g of dried fruit
– 15 g walnuts / almonds

** Dinner ** (within hours of training)
– 75 g of white or lean red meat
– 200 g raw vegetables
– 65 g of Thai rice or 500 g of potatoes
– 1 teaspoon of olive oil / 1 coco / 1 rapeseed
– 1 omega 3

MENUS WOMEN 60KG – 2500 KCAL

** Breakfast **
– 2 eggs
– 25 g of ham (or turkey)
– 250 ml of fruit juice
– 70 g wholemeal bread
– 2 fruits
– 1 omega 3 + 1 multivitamins and minerals

** Snack 1 **
15 g of casein-type protein
– 70 g of dried fruit
– 30 g of oatmeal / buckwheat / barley
– 10 g walnuts / almonds
– 1 omega 3

** Lunch **
– 50 g of red meat or fatty fish
– 300 g raw vegetables 
– 90 g basmati rice / wholemeal pasta
– 1 teaspoon of olive oil / 1 coco
– 1 omega 3

** Snack ** (1 hour before workout)
– 25 g whey protein
– 35 g of dried fruit
– 30 g wholemeal bread
– 15 g walnuts / almonds

** Dinner ** (within hours of training)
– 100 g of lean white or red meat
– 200 g raw vegetables or raw vegetables
– 85 g of Thai rice or 500 g of potatoes
– 1 teaspoon of olive oil / 1 coco / 1 rapeseed
– 1 omega 3

WOMEN’S MENUS 70KG – 3000 KCAL

** Breakfast **
– 2 eggs
– 50 g of ham (or turkey)
– 250 ml of fruit juice
– 70 g wholemeal bread
– 2 fruits
– 1 omega 3 + 1 multivitamins and minerals

** Snack 1 **
15 g of casein-type protein
– 70 g of dried fruit
– 70 g of oatmeal / buckwheat / barley
– 15 g walnuts / almonds
– 1 omega 3

** Lunch **
– 75 g of red meat or fatty fish
– 300 g raw vegetables or raw vegetables
– 90 g basmati rice / wholemeal pasta
– 1 teaspoon of olive oil / 1 coco
– 1 omega 3

** Snack ** (1 hour before training)
– 30 g whey protein
– 35 g of dried fruit
– 70 g wholemeal bread
– 20 g walnuts / almonds

** Dinner ** (within hours of training)
– 100 g of lean white or red meat
– 200 g raw vegetables or raw vegetables
– 110 g of Thai rice or 500 g of potatoes
– 1 teaspoon of olive oil / 1 coco / 2 rapeseed
– 1 omega 3

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