What will happen after the summer diet? That’s right, the mass phase for building muscle mass. The abdominal muscles can be hidden again and eaten again. Correct mass feeding phase is critical if you want to not only build muscle, but fat as well. Even though many are achieving some success with a diet of luck, you are losing a lot of potential if you don’t understand the basics of the good mass eating phase.
This article should focus on these key success factors for healthy eating in your mass phase. After all, your muscle training plan and muscle training can still be so good. If, in your mass phase, you have not adjusted your diet to your goals, you will not be able to reach your potential.
So that you can get the most out of your mass phase with minimal effort, I’ve summarized the most important points you should know about mass phase nutrition. The article consists of the following sections:
I recommend that you read the entire article because all factors play an important role. If you are particularly interested in something, you can jump directly to the relevant section by clicking on the appropriate heading.
If you do not want to waste time and want to find and apply really important things, if you want to effectively, quickly, compress and structure muscles, then I recommend my book Muscle Building Basics.
How much should you eat at the mass consumption stage?
Let’s move on to the most basic topic of the mass phase. If you don’t eat enough food, you won’t be able to gain weight. Because the energy principle still works:
If you don’t eat more than you consume, you cannot gain weight.
So how much do you need to eat so you can build muscle in your mass phase?
First of all, you must determine your calorie needs. You can do this with a variety of formulas that you can use to approximate your calorie needs. Alternatively, you can also use an online calorie calculator or a good heart rate fitness tracker like the Garmin Vivosmart *.
You can add up to 20% (or even more simply 500 kcal) to your total daily turnover. This number of calories serves as your starting point. If you are consuming that many calories, you must gain weight and gain muscle mass through proper muscle training.
Fine adjustment of the amount in the main power phase
Be sure to watch how quickly you gain weight. The amount is ultimately only a guideline, and it is possible that you will not gain weight because you are using more energy than expected. It is also possible that you get a lot very quickly. It doesn’t make sense either. In this case, the percentage of fat accumulation in the body is very high.
The solution is relatively simple: if you’re not gaining weight, eat more. If you have been gaining more than half a kilogram per week since the third week of your mass phase, then reduce your calorie intake. Anything you get more is just more fat, and you probably don’t want that.
Trust me, it doesn’t make sense if you want to gain weight even faster. Even as a beginner, you can only gain one kilogram of muscle mass per month. I know you would prefer the duration of muscle building to be shorter … but building muscle takes time. Over the years, this has become less and less. The rest you get is water and mostly fat.
What you should eat in your mass phase
Now that you know how much you need to consume if you want to make optimal progress in your mass phase, we’ll now take a closer look at what exactly you should be eating. After all, quantity isn’t the only thing that matters.
Next, I will talk about the various macronutrients. I will discuss in each case what are useful recommendations for the composition of your diet. Then I will also say something about micronutrients and the role that fruits and vegetables should play in the diet.
How much protein does a complete diet include?
Recommendations for the right amount of protein to build muscle are relatively far apart. While some “nutritional experts” recommend weighing less than one gram per kilogram of body weight, others hear over two grams.
Current research suggests a minimum amount of 1.5 grams for maximum possible growth. However, since there is still a long way to go before you actually eat too much protein, you can’t go wrong with two grams per pound of body weight. Of course, one Protein Shake or the other can help you. Whey protein is the best choice, but many bodybuilders also swear that egg white is.
My most favorite is WPC 80 Whey Protein from Supplement Union. It dissolves very well and does not fill you up for a long time, tastes great with milk and has a very good value for money. You can buy the WPC 80 from Amazon * or for a few dollars directly from the manufacturer’s store *. For your orders, you can use my exclusive 5% discount code Fitvolution5. You are nowhere guaranteed to get more discounts on products.
Also, like many other strength athletes, besides other protein-containing foods, I also swear to low-fat cottage cheese as the basis for my protein. It’s inexpensive, tasty, low in calories, and very versatile.
How much fat should be eaten during the main phase?
The nice thing about the mass phase for many is that they can finally (presumably) eat junk food again. But even if hamburgers, pizza & co are not banned in the bulk phase, they are still not a good nutritional base for a bulk phase meal.
Fat should make up about 25% of your total calories and at least 1 gram per kilogram of weight in your diet. Less than 1 gram can negatively affect hormone production. But in particular, with regard to fat, it is not only about the quantity, but also about the fact that you are eating the right fats. It is especially important that you consume enough omega-3 fatty acids. After all, you don’t want a (widespread) omega-3 deficiency suffers. Unfortunately, these essential fatty acids are not actually found in hamburgers and Co.
Always think about your calorie intake, especially when it comes to fats and fast food. After all, you don’t want to add too much fat.
What about carbs in the main phase?
You often hear that carbohydrates are very important in the bulk phase. That’s right, because carbohydrates are an important source of energy for muscles. They give you the strength you need to train your muscles.
How much carbs you need depends on how well you handle them. A minimum amount in the mass phase of about two grams per kilogram of body weight is recommended to replenish post-workout energy stores and slow down catabolic processes.
First of all, the question is how many calories you still have and how well you can handle a lot of carbs. Personally, I always feel flabby and bloat quickly with a lot of carbs. It is not necessarily good for my motivation and my training.
Also, even in the pouring phase, I advise you not to overdo it with sugar and instead rely on complex carbohydrates like potatoes and oatmeal.
What about micronutrients in the main phase?
Micronutrients cannot be neglected in your bulk phase. Although they are not used to generate energy, they play an important role in every possible process in your body. By the way, this also includes all possible movements, regeneration processes as well as muscle building. Therefore, you should not neglect micronutrients in your diet.
I do not want to tire you with individual micronutrients and reasonable amounts. It also doesn’t matter that you know all of them and how many of them you need. Ultimately, it is very important that you eat enough fruits and vegetables. You already set this course when you go to the health store, that is, when you buy groceries, make sure you put the right nutrients in your car.
If you have 10 grams of vegetables and fruits per kilogram of body weight on your plate per day, then you are pretty much safe when it comes to most micronutrients. Then you can also save on most supplements. If this is sometimes difficult for you, you can buy some sort of micronutrient green shake insurance from, for example, Sports Greens * (link to an introductory offer for my readers with a 60-day money back guarantee). This is not a substitute for vegetables, but it can at least partially offset them if you cannot consume enough greens per day.
How often should you eat in the bulk stage?
Sometimes you hear and read such absurd things as what you need to eat at least 6 times a day if you want to successfully build muscle. Don’t worry, this is not correct.
The number of meals you distribute the nutrients you need doesn’t really matter. As long as the amount and composition are correct, your body doesn’t care how long it takes between meals. Contrary to all rumors, your body is not wasteful at all and just throws away very little unused food.
There are still good reasons why you should distribute food throughout the day in the main phase. Perhaps most importantly, many people find it difficult to eat so many at once. Another reason is that many people go hungry when their food is doubled, no matter how much they eat.
Also, it makes sense to eat at a certain time. I want to move on to that in the next section.
When is the best time to eat something during the mass consumption phase?
Yes, meal time does matter when building muscle. This is not as much as the amount and composition of food, and not as important as previously thought. However, timing definitely plays a role in muscle building, as they say in German.
From this point of view, three things are recommended:
- Eat right 2-4 hours before your workout so you have enough energy to perform well during your workout.
- Consume carbohydrates and proteins within 1–2 hours of your workout to quickly replenish stores and accelerate recovery. Whey protein with short chain carbohydrates is very suitable here. However, shaking immediately after training is optional.
- Cook yourself a large meal with lots of protein and long-chain carbohydrates 2-3 hours after training to ensure long-term recovery and therefore muscle building.
If you are particularly interested in this topic, I also wrote an article on whether to eat before or after exercise.
Which nutritional supplements make sense during the main phase of eating?
If you’ve already learned and understood all the rules for a good mass eating phase, you might be wondering how you can get a little more out of it. Voices are often heard here after food supplements. I find this quite understandable.
If you adhere to all of the above guidelines, you will achieve very good results even without muscle building supplements. Such nutritional supplements can primarily serve to compensate for poor nutrition or to provide minimal support to get a little more out of it. However, they are really unnecessary.
However, if you still want to tweak a bit, I definitely want to recommend two supplements that I regularly take myself. Creatine monohydrate and beta-alanine cannot be obtained in effective amounts through a normal diet, and when taken correctly, they are completely safe and nevertheless proven to be effective.
Your conclusion on the mass feeding phase
As you can see, there are several things to consider when eating in the main phase. There is just as much sense as possible, but there is simply something – not the right strategy. However, it is not rocket science to maintain your muscle nutrition with a good diet in your mass phase.
If you stick to a few simple rules, you can get much more out of your mass phase than most others.
Just make sure you eat enough and don’t overeat to gain weight, but don’t go too fast. If you are currently consuming enough protein, high-quality fats and (above all) carbohydrates before and after training for muscle building workout, half of the rent has already been paid. If you still have enough fruits and vegetables on your menu, you are doing the right thing with your diet.
If you don’t want to waste time building muscle, I would recommend my book The Basics of Building Muscle. This is the first true “no bullshit” guide to effective muscle building. It contains structured everything you really need for reliable muscle growth in the shortest time possible. If you wish, you can get additional guides, training plans and even personal support from me.
Good luck with your mass phase,
And don’t forget: your health is your health.