you need
  • Dietary reference, pen, notebook, or a text editor on your computer, calculator, kitchen scales.
Guide
1
The first thing you need to know how many calories a day you need to eat for a set of muscle mass.To do this, multiply your weight by 40, and the resulting figure is the required amount of calories consumed.That is, if the body weight is 70 kg, then multiplying it by 40, we get 2800 kcal.Now, knowing the necessary caloric intake, we can calculate how much you need to consume proteins, fats and carbohydrates.Approximately 25-30% of calories should be protein, 55-60% carbohydrates and 15-20% fat.For example, consider the following relationsh
ip: 25/55/20.At this rate we would get that protein, carbohydrates and fats have to be 700, 1540 and 560 kcal.Knowing that 1 g protein and carbohydrate is 4 kcal and 1 g fat 9 kcal, we will continue our calculations:

700: 4 = 175g of protein;
1540: 4 = 385g of carbohydrates;
560: 9 = 62g fat.
2
So it's time to pick up the necessary food and its quantity.Maybe at first it seems that this is a complex process, but in fact it is not.All that is required at this stage - it's nutritional guide, kitchen scale (you can do without them, as almost all the products in the stores already packed by weight) and a notebook with a pen to take notes.In order to transfer the desired diet was easy and not bring discomfort, it is best done gradually, e.g., within a week or two.Select a few days, during which record everything you eat and sleep closer to The calculation of the absorbed calorie foods and the amount of protein, fat and carbohydrate under the scheme, which was described above.This simple task will help you understand what changes should make the diet.
3
It is worth remembering that not all proteins and carbohydrates are the same.For breakfast and dinner is best to choose foods that will provide the body with nutrients for a long time.The source of carbohydrates are different cereal and flour products and protein - meat, cheese, and poultry.After training to quickly replenish the body's energy is better to choose the so-called fast carbohydrates and easily digestible proteins.The source of the first will be all sorts of sweets and fruit, and the second - fish, eggs and milk.
4
is also worth remembering that in the period set mass you need to drink enough water (at least two liters a day).And completely eliminate the use of alcohol, which brings the water from the cells, making them weak, which reduces the amount and strength of muscles.