Nutrition for gaining muscle mass for a girl: detailed menu for the week

How to gain muscle mass for a girl

If I’m talking about gaining weight in girls, I ’m not suggesting CLASSICAL COMPETITIVE “FEMALE” BODYLISM , which, by the way, I consider an extremely irrational and ugly phenomenon in a sports environment, but a fit, beautiful, sexy, athletic female body.

I will talk specifically about how a girl can build muscle correctly, thereby becoming only more beautiful and feminine.

I already mentioned some of the points below in my last article about girls, some points will be completely new, because... based on the latest scientific evidence.

How does muscle gain differ between men and women? Lots of moments!

It is very strange for me to see how in the gym girls are trained according to heavy male programs that involve severe muscle failure in a relatively low rep range.

The biology and biochemistry of the female body is CARDINALLY different from male biology and biochemistry.

Most girls are afraid to lift weights in the gym, because... they think that this can turn them into masculine freaks with masculine facial features, voices, etc.

There is no need to be afraid of this for the simple reason that girls have MUCH LESS OF THE MAIN ANABOLIC HORMONE - TESTOSTERONE !

• In men (20-50 years old), testosterone levels range from 11-33 nmol/l (total), 8.8-42.5 pg/ml (free).
• In women (20-50 years old), testosterone levels are in the range: 0.31-3.78 nmol/l (total), 0-4.2 pg/ml (free). During pregnancy, testosterone levels in women can increase 3-4 times.

The difference is obvious, more than 10 TIMES! This, naturally, imposes certain restrictions.

Testosterone in the body is responsible for the growth of muscle tissue, anabolic processes and other important things from a training point of view.

With this level of the main anabolic hormone, the female body is simply unable to build up the same amount of muscle mass as in men and, accordingly, training should be somewhat different.

However, we will talk to you in detail about training a little further.

Therefore, no matter how much you want to become outwardly similar to men, you will not succeed (unless you foolishly start taking anabolic steroids, of course).

We sorted it out.

Next, the DEPTH OF IMMERSION INTO THE STATE OF MUSCLE FAILURE !

A man can go much deeper into a state of muscle failure thanks to testosterone! Testosterone gives a certain fire and aggression, which allows you to move on.

The woman will stop during the approach where a man would do 3-4 more repetitions. This is a factor that should definitely be taken into account when creating a training program.

Next, the NUTRIENT ACCUMULATION SYSTEM !

In girls and women, the entire body is built according to the accumulative type, because a girl was created to give birth to children.

The entire system of the female body is configured to provide energy for itself and a possible child. Therefore, it is much more difficult for a girl to get rid of excess fat than for a man.

The female body absorbs nutrients like a sponge. The absorption of glucose and the accumulation of GLYCOGEN occurs more intensively than in the male body.

Initially, a girl’s metabolism is much slower than a man’s.

The fact that there is less testosterone in the female body also affects muscle size.

WOMEN'S MUSCLE SIZE IS MUCH SMALLER THAN MEN'S.

This leads us to two simple conclusions:

• It is necessary to work with less load.
• You'll have to eat less.

Muscles are very energy-intensive consumers. Even at rest, they consume a significant amount of energy from the entire body.

The larger they are, the more calories are required for their content.

Women's muscle size is much smaller than men's, which is why the calorie content of women's diets is initially lower.

The more muscle there is on the body, the more efficiently the body begins to get rid of excess fat.

THE MUSCLES ON A WOMAN'S BODY ARE UNEVENLY DISTRIBUTED!

This is quite obvious, because... Women's upper bodies are MUCH smaller than their lower bodies.

The MAIN MUSCLE mass is found in women in the lower body. This is explained by our evolutionary characteristics.

Over the years of evolutionary change, women have used their upper bodies much less for survival.

Men in this regard developed in exactly the opposite way. A man got food, hunted with other hunters, arranged a home, did all the hard work, protected his offspring, fought, so as a result of anthropogenesis we acquired a fairly even distribution of muscle mass on the body.

Women were engaged in home improvement, gave birth to children, etc. The main energy was aimed at creating comfortable and safe conditions for the survival of offspring, both externally (housing, warmth, light, etc.) and internally (rest, nutrition, accumulation of nutrients + fat reserves in case of famine to ensure fetal survival).

This leads us to one simple conclusion: you don't need to do a lot of work on your upper body .

The main emphasis should be on the lower part of your body, because... the bulk of the muscle mass is located there (legs, buttocks).

If we talk about the purely aesthetic component, then large, sexy, pumped up buttocks in girls make the waist visually narrower. This also imposes certain vectors of load direction in your training.

More load on the lower body, less on the upper body.

The next difference is ONE-REP MAX ! Or rather, a percentage of the one-repetition maximum that a woman can work with.

I will give a specific example that was proven in one interesting experiment.

Let's say your one-rep maximum (your weight with which you can only perform one repetition, no more) is 60 kg.

60kg is the weight you can perform one repetition with.

If you reduce the weight by only 3 kg (I'm talking specifically about girls), and this is only 5% of 60 kg, then you will already complete 5 REPEATS!!!

If a man has a one-rep maximum of 100 kg, then the man will have to reduce the weight to 80-85 kg (by 15-20%) in order to complete 5 repetitions.

Those. there is no question about the amount of working weight, a man has it higher, but a girl can perform more repetitions with a weight that is only 5-7% less than the one-rep maximum than a man who will need to reduce the weight by as much as 15-20%!!!

Some say this is because women have more endurance, but in reality, I'm more inclined to think that due to the fact that women have much less testosterone in their bodies, they are further away from their ACTUAL muscle failure (a natural fuse works).

And if a man squats 100 kg one time, then he is really very close to his maximum. And if a very trained woman squats 100 kg for 1 rep, then in fact, a man would do 2-4 more repetitions there.

I hope I explained clearly. Once you understand this, there is nothing complicated here.

The same situation with negative repetitions.

Negative reps are when we reach positive muscle failure (we can no longer lift the weight), but if someone helps us lift and we let go in a controlled manner, we will eventually reach negative muscle failure (when we can no longer control the weight). even lower the weight).

The bottom line is that a man after positive muscle failure will be able to do only 2-4 repetitions, and a woman up to 12-15!!!

Just imagine, a woman did, for example, 10 repetitions, she couldn’t lift any more weight, and after the help of a friend (she lifts her weight), this girl does another 12-15 controlled negative repetitions!!!

This is called the depth of entry into muscle failure , my friends. In men, this moment occurs much deeper; men are close to real muscle failure, unlike women.

This must be taken into account so that we can provoke growth in the female body. We need to use additional super moves for additional exhaustion.

Even if this is not 100%, it will bring you some part closer to the state of muscle failure.

Next thing, MONTHLY CYCLE . A man can always train hard (I'm exaggerating), but a woman should take her period into account in her training. This imposes some restrictions.

• 0-14 days AFTER MONTH, follicular phase . In the first half of the cycle, girls are less susceptible to the accumulation of glycogen and fat; the female body during this period is STRONGER, STRONGER. You can do heavy workouts for the whole body.
• 15-28 days (before the end of menstruation), progestogenic phase . The female body is preparing for the birth of a child (it doesn’t matter whether you are pregnant or not), it begins to intensively accumulate nutrients, becomes more lethargic, and less resilient. The days of your period are accompanied (not always) by noticeable pain. You can eliminate loads on the lower body (squats, other loads on the legs are removed) during menstruation.

All this imposes restrictions not only on the training regimen (on days 15-28 we should reduce the load on the lower body, focus on the severity of menstruation and general physical condition), but also on the diet.

In the second half of the cycle, we should reduce the intake of carbohydrates in the diet (especially quickly digestible ones) and generally monitor our diet better.

We’ll talk to you about how best to administer all this.

The next point is TRAINING FREQUENCY and NUMBER OF REPEATS !

Since girls can't get as close to actual muscle failure as men, this gives girls the opportunity to train MORE FREQUENTLY than men.

This way we can more often trigger the process of releasing growth factors to form muscle tissue.

Recent research by scientists suggests that the main protein synthesis (approximately 90-95%) in the body ends 72 hours after training, therefore, it is advisable to train the muscle group at least twice a week in order to provoke further muscle building.

Since the nutrient accumulation system works more perfectly in the female body, girls can work in a much larger repetition range than men, namely 10-20 repetitions. Failure low rep training does not work as well for women as high rep training.

These were the main points that characterize the principles of drawing up a training and nutrition plan for girls and women.

What is more important: nutrition or training?

I don't like to approach the issue of gaining muscle mass from such an angle. What's more important? Is it possible to gain weight without (fill in what you need)? What is the main secret to gaining muscle mass? And everything like that.

I believe that it is necessary to approach this issue comprehensively.

On the other hand, it will be difficult for a person who has led a not entirely, to put it mildly, sporty lifestyle for a long time to immediately radically change his habits.

If you put one thing as a priority, then I always recommend starting with NUTRITION!

The fact is that your body fat percentage has a HUGE impact on everything, including the effectiveness of your workouts.

Let me explain.

The fact is that if a girl’s body fat percentage is more than 25% (more than 15% for men), then:

1. Less insulin sensitivity . The more carbohydrates a person consumes, the more sweets (and other fast carbohydrates) he eats, the more insulin sensitivity decreases, and blood sugar, meanwhile, becomes MORE.
2. Higher levels of LEPTINA (a hormone that regulates energy metabolism in the body). You begin to eat more and more, but you get less and less satiation from food. Women initially have LEPTIN LEVELS 3 TIMES HIGHER than men. This is simply explained by the ability of the female body to accumulate nutrients. For the same reason, it is more difficult for girls to control their appetite than for men.
3. Increased level of ESTROGENS (steroidal female sex hormones). Estrogens have a strong feminizing effect on the body. One of these manifestations is the accumulation of fat in the body according to the female type.
4. Decreased protein synthesis. A number of scientific experiments have proven that an increased percentage of body fat reduces protein synthesis (slows down the growth of muscle mass). The more fat in the body, the more difficult it is to gain muscle; accordingly, there is even more fat in the body (muscle consumers do not grow).

Conclusion: First of all, we pay attention to DIET in order to reduce the percentage of fat in the body. This way we will improve insulin resistance, leptin resistance, estrogen levels, and protein synthesis.

Either we TRAIN + FOLLOW THE DIET, but with an emphasis on losing weight.

If you need a step-by-step, most detailed weight loss algorithm that currently exists, then I have a course called “Extreme Fat Burning,” which is currently discounted.

Unfortunately, the number of places is limited, because... I give detailed, high-quality feedback to each client, so I physically cannot give a course to everyone, no matter how much I would like to.

Menu for the week

When drawing up a menu for muscle growth, a girl must take into account the above principles. That is, the diet must correspond to the calculated calorie content. In this case, the ratio of BZHU must be correct.

Girls often avoid sports nutrition due to fear of powder additives. But in fact, the protein does not contain chemicals and anabolic steroids.

The table shows an approximate menu for a week for gaining muscle mass for a girl from the example discussed above. The calculated daily calorie content is 2100 kcal.

We must not forget that nutrition, although it plays a key role in building muscle, is not the only condition for achieving results.

It is possible to increase muscle size only with regular strength training according to a well-designed training program. Moreover, at each lesson it is necessary to perform exercises on individual muscle groups, and not on the whole body. The weight of the weight should be quite large so that you can do no more than 8–12 repetitions with it.

Weight gain for girls. 5 tricks you need to know

The first thing is the understanding that YOU WILL NOT BE ABLE TO DO EVERYTHING AT ONCE .

No matter how gifted you are, if you set yourself a goal to lose 50 kg in 2 weeks, then THIS IS IMPOSSIBLE (in ways that can maintain your health).

We figured out that first we need to normalize the percentage of fat in our body in order to further successfully gain muscle mass.

The fact is that the point of any diet for weight loss is that you NEED TO CREATE A CALORIC DEFICIT IN THE DIETION! Only if there is a deficiency, the body will lose weight.

Many girls make a very serious mistake. After they begin to gradually reduce the caloric intake of their diet, they see the first result - the weight gradually goes down.

After which they begin to cut calories TOO SHARPLY, to which the body responds by SLOWING down METABOLISM, reducing organs and muscle tissue! After which fat burning stops completely.

As a result of all these manipulations, the woman gives up, starts eating as before, but GAINS FAT even more than before (remember about supercompensation?).

It is necessary to understand that weight gain for women or fat burning is a GRADUAL and smooth process, and not a sharp and instant one.

The next thing is the NUMBER OF TRAININGS PER WEEK, the total volume and direction of the load .

The fact is that many girls, having read strange glossy magazines, begin to believe that you can effectively pump up at home, you can use yoga to lose weight, you can get a sexy body by hanging out on the sheets in a special section, etc.

The truth is that a beautiful, sexy body can only be obtained in a special place - the gym!

In a place where you can regularly increase the load by training the muscles in a certain direction.

• The more you exercise, the more calories you burn.
• The more targeted the load (gym), the more efficiently you can spend calories and preserve muscle.

If it seems to you that you can increase and make beautiful muscles in 1-2 workouts, then this is not so.

Often, girls have to train even more often and harder than men, because... for girls:

1. Less testosterone.
2. Less muscle.
3. Glycogen is stored more strongly.
4. The nutrient accumulation system works stronger.
5. Etc.

Over time, girls will have to train more often than usually advised, namely 4-5 times a week.

Next thing, CARDIO ! Cardio training works more effectively TOGETHER with strength training! We first burn glycogen with anaerobic strength training, and then do 30-90 minutes of cardio to burn fat reserves.

Next, DIET ! I never tire of repeating that NUTRITION is the most important thing! Moreover, diet in its classical sense is a TEMPORARY phenomenon. “Now I eat like this, but after the diet I will do what I want!” This is mistake.

We need to turn the diet into a FOOD MODE! Learn to eat healthy on a regular basis. Create a certain diet for yourself that will be comfortable for you, foods that you will not have an aversion to.

Eating chicken breast and broccoli all the time can make you go crazy!

Now there are various healthy supplements and goodies that contain almost no calories. Zero calorie jam, protein bars (without sugar), proteins, even protein ice cream exists. These are supplements, and make the main diet as convenient as possible for you.

The last thing I would like to add here is WAITING !

Waiting for something will greatly harm you. Focus on permanent work, understand that this is not temporary, but a permanent diet and lifestyle.

Then you will have no problem achieving the body of your dreams.

Distribution of proteins, fats and carbohydrates

Let's look at all this using an example, based on the BZHU principle. The standard nutrition plan for everyone (not just girls) is 5 meals a day.

How to distribute proteins, fats and carbohydrates? For any body type, throughout the day we gradually reduce carbohydrates (the largest portion in the morning, we practically don’t eat them in the evening), increase proteins, fats remain at the same level.

First meal B - F - U: 15% - 25% - 30% of the daily ration.

Second meal B - F - U: 20% - 20% - 30%.

Third meal B - F - U: 20% - 20% - 20%. As you can see, we have already reduced carbohydrates.

In the fourth meal, reduce by another 5%: B - F - U: 20% - 20% - 15%.

The fifth meal is 5% carbohydrates (mainly fiber - vegetables, fruits), protein - 25%, and slightly less fat - 15%. Vegetable fats are recommended in the last meal. But this is not an axiom. You must understand that this is an example. Everyone has their own body, their own experience, with which you are best familiar. We adjust everything to suit ourselves. On training days we can, and probably should, allow ourselves more.

As part of this question, we will discuss such a topic as the protein-carbohydrate window. To close - not to close, what is it anyway? Without much difficulty, you can find scientific confirmation of both answer options. Supporters of the closing theory say that after exercise, taking a protein-carbohydrate cocktail (especially easily digestible ones) promotes better growth. Opponents say that there is no window - these are just some excuses that do not affect anything. That is, everything depends on your body, on perception and psychology, and on which side you take. In this matter, you need to independently study your body.

Good luck, motivation!

If you have any questions or comments, please write!

Training program for girls

Let's move on to the fun part, practice!

Let's find you a workout that will meet all the conditions that we listed above.

In the last article about girls, I gave you an initial training session for fullbadi (the whole body in one workout), plus we took into account the monthly cycle.

This workout is perfect for a girl starting her journey in bodybuilding.

By the way, you can choose an individual training session for yourself to begin with using my “System for choosing an individual training program.”

Today, let us complicate the task. I will give you a double split taking into account the menstrual cycle and microperiodization.

So, our MAIN workouts (on days 0-14 of the cycle, follicular phase) will be divided into two:

• Lower body workout BASIC + TONING upper body workout.
• UPPER body workout CORE + TONING lower body workout.

At the end of the MAIN workouts, we will do 1-2 TONING exercises on the opposite part of the body (for example, if you have a lower body workout, then at the end we do 1-2 exercises on the upper body).

Toning exercises help boost the body's energy, as well as enhance PROTEIN SYNTHESIS in the trained muscles.

• BASIC exercises are performed TO FAILURE IN EVERY SET!
• TONING exercises are performed with 50% of the weight (of the working weight), for 10-20 repetitions NOT TO FAILURE!!!

Next, when you have ovulated (days 15-28 of the cycle, progestogen phase), we will reduce the load on the lower body (on the days of your period, be guided by how you feel, the load on the lower body can be completely eliminated at this time), but we will increase the load on the upper body .

Abdominal exercises can be done at home 2-3 times a week.

I have a cool article on how to quickly pump up your abs at home.

Our training will take turns

1. Upper body workout.
2. Lower body workout.
3. Upper body workout.
4. Lower body workout.
5. Upper body workout.
6. Lower body workout.
7. And so on.

Let's start with three workouts a week. Those. in the first week you will have 2 upper body workouts, 1 lower body workout, and the next week vice versa.

Next, let's be specific.

0-14 DAYS OF THE CYCLE (follicular phase)

UPPER BODY TRAINING:

1. Vertical pull-down: 4-5 sets x 10-15 reps.
2. Horizontal block row: 4-5 sets x 10-15 reps.
3. Incline dumbbell press: 4-5 sets x 10-15 reps.
4. Pull-down (barbell row to the chin): 4-5 sets x 10-15 reps.
5. Close grip Smith press: 3-4 sets x 10-15 reps.
6. Barbell curls: 3-4 sets x 10-15 reps.
7. TONIZING! Deep barbell squats: 1-2 sets x 10-20 reps with 50% weight NOT TO FAILURE!
8. TONIZING! Bulgarian Squats in Smith: 1-2 sets x 10-20 reps with 50% weight NOT TO FAILURE!

LOWER BODY Workout:

1. Deep squats with a barbell: 4-5 sets x 10-15 reps.
2. Bench leg press (with high legs): 4-5 sets x 10-15 reps.
3. Stiff-legged deadlifts: 4-5 sets x 10-15 reps.
4. Bulgarian squats in Smith: 4-5 sets x 10-15 reps.
5. Leg curls in the simulator: 4-5 sets x 10-15 repetitions.
6. Standing calf raises: 4 sets x 12-20 reps.
7. TONIZING! Vertical pull-down: 1-2 sets x 10-20 reps with 50% weight NOT TO FAILURE!
8. TONIZING! Incline Dumbbell Press: 1-2 sets x 10-20 reps with 50% weight NOT TO FAILURE!

DAYS 15-28 OF THE CYCLE (progestogen phase)

UPPER BODY TRAINING:

1. Vertical pull-down: 4-5 sets x 10-15 reps.
2. Horizontal block row: 4-5 sets x 10-15 reps.
3. Incline dumbbell press: 4-5 sets x 10-15 reps.
4. Pull-down (barbell row to the chin): 4-5 sets x 10-15 reps.
5. Close grip Smith press: 3-4 sets x 10-15 reps.
6. Barbell curls: 3-4 sets x 10-15 reps.
7. TONIZING! Deep barbell squats: 1-2 sets x 10-20 reps with 50% weight NOT TO FAILURE!
8. TONIZING! Bulgarian Squats in Smith: 1-2 sets x 10-20 reps with 50% weight NOT TO FAILURE!

LOWER BODY Workout:

1. Deep squats with a barbell (can be excluded during menstruation): 4-5 sets x 10-15 repetitions.
2. Bulgarian squats in Smith (can be excluded during menstruation): 4-5 sets x 10-15 repetitions.
3. Vertical pull-down: 4-5 sets x 10-15 reps.
4. Incline dumbbell press: 4-5 sets x 10-15 reps.
5. Standing calf raises: 4 sets x 12-20 reps.
6. Cardio (exercise bike, treadmill): 30-90 minutes.

This complex works PERFECTLY on girls who have already had experience training in the gym for at least 2-4 months.

I’m talking specifically about COMPETENTLY designed workouts at the initial stage, naturally, with the development of muscle sense, full body (workouts for the whole body), etc.

If you don’t understand how to calculate your working weight, then read my article on how to increase working weights in exercises.

Also, you can easily increase the load using various super techniques (dropsets, supersets, cheating, negative repetitions, etc.). I gave a link to an article with super techniques above.

What should the diet be like?

Calories represent the energy expended by the body both to maintain vital functions and systems, and to carry out any physical activity that a person performs. It comes exclusively from the food consumed. The source of energy can be any basic nutrient - protein, fat, carbohydrate.

There are 4 kcal per gram of protein and carbohydrates, and 9 kcal per gram of fat. Therefore, it does not matter what kind of food you eat to gain weight. The main thing is how many calories the body receives along with it. This allows you to eat as balanced as possible and not deny yourself various tasty things, which are mostly carbohydrates.

Principles of weight gain - BZHU ratio

A girl who wants to gain weight, but gain kilograms mainly from muscle tissue rather than fat deposits, should correctly distribute nutrients in her diet.

Squirrels

Training increases the need for protein, but the amount per kilogram of body weight varies from 1 to 2 g per day. Recommendations from sports nutrition manufacturers are a little higher, but they are often driven by the desire to sell a rather expensive nutrient, which is protein.

Its excess is converted into glucose when energy is needed, or excreted when it is not needed. Girls should take an average number equal to 1.5 g per 1 kg of their own body weight. This amount is enough not only to replenish energy costs, but also to build muscle fibers. And if your weight is 50 kg, you need to consume 75 g of protein per day.

Fats

The body needs essential fatty acids and fat-soluble vitamins. If they are excluded from the diet, it leads to health problems. Fears about fats are largely unfounded. Fats contain a large number of calories, which quickly and satiate well. The main thing is to adhere to the daily norm of 20-30% of the total diet. If the daily caloric intake is 1500 kcal, then fats should account for approximately 375 kcal (25%), that is, 42 g (375/9).

Carbohydrates

They represent the cleanest source of energy. Having calculated the amount of protein and fat, the rest of the diet can be safely filled with both slow and fast carbohydrates. The main thing is to stay within calorie limits.

Approximate daily diet

If you consume 1500 kcal per day, and the initial weight is 50 kg, then the nutrients may account for the following ratio:

• Protein: 75 g per day x4 = 300 kcal
• Fats: 44 g per day x9 = 400 kcal
• Carbohydrates: 1600 – 700 = 900 kcal/4 = 225 g per day

Based on this calculation, you can easily calculate your daily caloric intake.

How to gain MUSCLE mass for an overweight girl

If you are a girl who carries a significant layer of fat, then, as we said above, first of all you need to ADJUST YOUR DIET MODE!

First, we lose excess weight, and only then we begin to gain high-quality muscle mass.

Here are cool articles about nutrition and weight loss in particular:

1. How to lose weight quickly.
2. Butch diet.
3. Keto diet.

Be sure to read it.

There is almost no difference between the weight gain of a skinny girl and an overweight girl, but the main difference is that an overweight girl must first GET RID OF EXCESS FAT!

Basics

Reasons to gain muscle:

• burn more calories than fat;
• 60kg can look different;
• “A skinny cow is not a gazelle.”

In fact, muscle mass is a healthy future and a vigorous old age, protection from cellulite and joint pain. Of course, if it is dialed correctly, without harm to the body.

It is difficult for a girl to gain muscle, since the level of the hormone testosterone, which is responsible for muscle growth, is 17 times less in women than in men.

That’s why it’s so important to follow proper nutrition to gain weight so as not to grow a belly instead of firm buttocks.

You can't lose weight and gain muscle at the same time

• losing weight is a calorie deficit;
• weight gain is excess.

A slight excess of calories is created so that the muscles receive the resource for growth.

So, you need:

• Know how many calories your body needs now and for your desired weight.
• Calculate the need for proteins, fats, carbohydrates.
• Choose the right power sources.

BMI calculator

From a medical point of view, we can calculate our ideal weight based on the Body Mass Index: I = m / h² In this formula, m is body weight in kilograms, and h is height in centimeters.

Enter your data into the calculator below.

Ideally, we should aim for a result in the range of 18 - 25 kg/m². Anything below 18 is classified as underweight, and anything above 25 is considered obese. With excess weight, the strategy is more or less clear, but what to do if you are underweight? The first thing a girl with underweight needs to do is understand the reason for this phenomenon. There may be several reasons: from the constitution of the body to various diseases of the endocrine and digestive system. Often weight loss can be observed due to allergies, helminthic infestations and some other reasons. First of all, you need to make sure that you are healthy and seek advice from a doctor. If no pathology is identified, we can confidently accept the fact that weight deficiency is a consequence of the special structure of the body. Despite their constitution, even very thin girls can achieve more feminine forms, the main thing here is the right approach to gaining muscle mass.

Proper nutrition is energy

Energy comes in the form of macronutrients, which have the following distribution in the diet:

• proteins 20-40%;
• fats 10-20%;
• carbohydrates 40-60%.

But it's not that simple. Each meal should be divided into useful blocks:

• Cereals and whole grains are a block of complex carbohydrates, important sources of energy: whole grain oatmeal, buckwheat, barley.
• Protein is important for the construction of new cells and is consumed from lean meat and poultry, eggs, cottage cheese and low-fat cheese, milk and kefir.
• Vegetables with fiber are complex carbohydrates that improve intestinal function and contain vitamins and minerals: cabbage, cucumbers, tomatoes, greens, green beans and asparagus.
• Healthy fats: flax seeds, nuts, flaxseed, olive oil for salads.

Products are considered not only in terms of calorie content, but also by glycemic index. For example, the same banana provides only 91 kcal, 21 g of carbohydrates and a GI of 60, that is, it is absorbed quite quickly, like a watermelon or melon. But berries with a calorie content of 25 to 45 kcal have a GI of up to 30, that is, they better satisfy hunger, filling the stomach with fiber.

Similarly, you can consider instant rolled oats with a GI of 90 and raw oatmeal with a GI of about 50. Naturally, we choose in favor of a low index.

Gainer at home

The basis of the drink should be natural products (milk, eggs, juices). Carbohydrate and protein components are added to them, for example, cottage cheese, honey, jam, oats. To prepare, you just need to mix the indicated ingredients in the required proportions and grind in a blender.

1. Bananas (150 gr.), milk (350-400 ml), low-fat cottage cheese (100-150 gr.).
2. Low-fat cottage cheese (150-200 gr.), raspberries (200 gr.), vanillin and cinnamon to taste.
3. Low-fat cottage cheese (150-200 g), honey (2-3 tbsp), peanuts (50 g), bananas (2 pcs.), milk (150-200 ml).
4. Milk (150-200 ml), milk powder (2 tbsp), sugar (1 tbsp), blueberry jam (2 tbsp).
5. Classic yogurt (150 -200 ml), cocoa powder (2 tbsp), a small amount of walnuts or berries.

On days when there is no training, the gainer is taken between meals 1-2 times a day. On the day of the training, strictly after the training, this will be enough.