As you consume more energy through the food than you consume, you gain weight. But your goal is certainly the fat-free mass structure. If and how you can achieve this goal, you will find in this article.
What does mass construction actually mean?
mass building do you reach through an energy balance surplus. If you consume more energy through your diet than you're losing over basal metabolism and performance. Effectively done, this causes an increase in muscle mass, fat and water retention. You read that right, mass building is only about the increase in extra body fat, which you reduce in the definition phase following the mass phase. The goal is a clear muscle. In the mass phase, no random slinging of all available food is required. Whoever acts like Obelix in a feeding contest may be eating too much bad food. High quality foods in combination with a well thought out training plan are a must. Let's first look at the physiological foundations involved in mass building
Physiological basics of mass building
Insulin is the hormone that plays a crucial role in helping your body turn proteins into muscle. For an insulin secretion, you need carbohydrates. Fast carbohydrates cause high insulin spikes, which also lead to fat accumulation. You can avoid this by, for example, eating slow carbohydrates and fast proteins after the workout. Consider the nutrients in detail.
Nutrient amounts in mass building
Proteins are the number one muscle building block. Without proteins, there is no fast muscle, as proteins from carbohydrates or fats are difficult to synthesize. How much protein you take is different. We come in the section "body types" separately on it. As a basic recommendation, 3 to 4 grams per kilo of body weight have been proven. The athlete of 100 kilos may in the mass phase like to eat once 2 rump steaks à 200 grams. Carbohydrates are indispensable because they promote anabolic insulin secretion and prevent energy from being extracted from muscle mass. The downside to carbohydrates is fat accumulation. Nevertheless, the recommendation of about 4 grams per kilo of body weight applies in mass building. That's the amount of a whole loaf of bread you can eat. Of course, the amount depends on the duration and intensity of your workout. The longer and more intense, the more carbs you need.
If you have consumed fewer carbohydrates before the mass phase, you should do the increase in small steps. Proteins and carbohydrates have a factor of 4 in terms of energy intake. 100 grams of oatmeal or meat bring 400 calories to the ribs. Fats with a factor of 9 are significantly more energetic. For 400 calories are enough about 45 grams. Fats provide energy and extra calories and have important hormonal and health effects. It is they who, for example, promote the absorption of vitamins. They also make the meals tastier. When you eat fats, pay attention to their quality. Omega 3 and Omega 6 fatty acids are announced. Avoid saturated fatty acids that only lead to vascular calcification. Recommended in the mass phase are 50 grams per day. Concentrate on high quality food when choosing your foods. Supplements are useful if they are high quality amino acids or whey proteins. Nevertheless, supplements can not replace healthy food. But the recommendations on the amounts consumed depend on your metabolic type. There are 3 distinctions here.
The role of the metabolic type
Of the ectomorphic Athlete is having a hard time with mass building. From a long, lean figure, his metabolism is highly catabolic. He can eat whatever he wants, and he does it sooner than he does. Among the top athletes, you will find the ectomorphic type rather in the camp of endurance athletes and marathon runners. If an 80-pound ectomorph into the bodybuilding area, he needs a minimum of 5000 calories a day in mass building. These are divided into 55% carbohydrates, 25% proteins and 20% fats. The model athlete with broad shoulders and narrow hips is the one mesomorphic Type. He builds muscle mass very fast. For him, the recommendation at 80 kilograms of body weight is: about 4300 calories with a ratio of carbohydrates to proteins and fats of 40%, 30% and 30%. Of the endomorphic Athlete tends less in the mast to muscle, than to build up fat and storage of water. He is the sportsman of the type Obelix, the cozy, plump construction worker type. He has to tighten his belt in the mass phase. It weighs 80 kilograms, it is about 3800 calories and deliberately less carbohydrates. Only 25%, while it may be 35% for proteins and 40% for fats.
Training in mass building
Interesting is the role of cardio training in mass building. It is important to get the body used to burning fat. In doing so, you should know the training intensity at which you burn optimal fat. In addition to the general benefits for your health and well-being, you can use cardio training to prepare the basics for the subsequent definition phase. Some start the day with a half-hour cardio workout before breakfast. You will rather train in the so-called basic area. During the day HIIT units are useful, where you can get out of breath. Otherwise, you build your weight training with the meaningful for you Training plan on.
Duration of the mass phase
How long may a mass building take? Usually, you do that until you reach your desired mass. If you have reached a level of fat that is no longer esthetic or even unhealthy, you should stop mass building. After mass building, hopefully you have enough muscle. In the subsequent definition phase, it is necessary to melt the body fat created in the mass structure.
Mass construction has the goal of fattening the athlete. You build not only muscles but also fats. You need large amounts of food in which the carbohydrates should not be neglected. The composition depends on your metabolic type. The higher your quality of nutrition and the better you have incorporated cardio training into your training routine, the more successful the definition phase will be. Here you train after mass building with the goal to make your body fat-free and make your six-pack shine.