Take dry muscle

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Magazine covers and social networks show us: the trend is for physics to be both muscular and cut out. The "traditional" mass gains where we accumulate kilos on the scale no longer have a good reputation and many practitioners and coaches recommend "dry mass gains", or "muscle gains", to gain muscle mass while remaining as dry as possible. But what really differentiates a mass gain from a muscle gain?  

 Dry muscle gain: what is possible and what is not
In reality, talking about dry mass gain is an abuse of language. It is not physically possible to take completely "dry" muscle. Even less to gain muscle while losing fat, except for beginners and practitioners in a state of obesity or in the presence of high fat.

For your body to build muscle, you need to consume more calories than necessary and not just protein. However, it is impossible for your body to store only protein and not carbohydrates or fats. Hence a small intake of fat in parallel.

We would therefore prefer to talk about muscle gain rather than dry mass gain. In short, what differentiates muscle gain from mass gain is that in muscle gain, we try to limit fat gain as much as possible. 


For whom is a muscle gain intended?
- Beginners with an average metabolism, who would gain too much fat with a "classic" mass gain.

- Slow-metabolizing practitioners who have already dried before to reach an acceptable fat mass level and who would now like to gain muscle. For the latter, particular care must be taken with the quantity and quality of carbohydrates to limit fat intake.

- Overall, everyone! Beginners, advanced, amateurs, competitors; all can progress with a muscle gain. Only the "thin" people with very fast metabolism would risk not making much progress with this method and would rather have an interest in starting a mass gain.


The advantages of a dry muscle gain
- You will have little fat compared to a "classic" weight gain. This will reduce the amount of fat you need to remove when you dry out later. This saves a lot of time and energy.

- It is a diet that can be maintained almost all year round, in contrast to a mass gain that can only be followed for a few months before a dry phase - unless you want to maintain a high fat mass content, which is neither aesthetic nor good for your health.

- In general, dry muscle intake is better for long-term health, especially for the hormonal and digestive systems.

- It is easier to set up than a mass gain, because it is less demanding.

The limits of a dry muscle gain

- Your progress will necessarily be slower than during a mass gain. Since you eat less, you certainly make less fat, but also, possibly, a little less muscle.
 

Diet for muscle building
It is similar in many ways to the one of the mass gain. With the exception that we will consume a little less carbohydrates, and in particular a minimum of fast carbohydrates.

- Consume, per day, 1.5 to 2.5g of protein per kilo of body weight, varying their source (animal, vegetable, dairy).

- Consume 1g of fat (the right ones) per kilogram of body weight per day.

- Consume enough carbohydrates to make your total daily calorie intake exceed your maintenance metabolism by 100 to 300kcal (= the number of kcal ingested per day with which your weight does not move).

- Eat as much fruit and vegetables as possible to maintain your acid-base balance.

- Check your progress on the scale and in front of your mirror every month or even every week. If you gain more than one and a half kilos to two kilos per month, reduce your calorie intake a little. If you only take 500g per month, increase your rations. You can also measure your fat mass by pinching the skin and excess fat in your abdomen. Measure the thickness of the amount of pinched skin with a compass to get an idea.





 An example of an effective nutritional plan for muscle building  

This is of course an example to be adapted to your taste. Don't forget to vary your food and eat your most carbohydrate-rich meals around your workout. Of course, the quantities are to be adjusted to your metabolism and activity.

Lift up

1 dose of protein isolate + 5 grams of bcaa and glutamines

30 grams of fruit (preferably eat them before protein)

Breakfast (30 min to 1 h after)

50g oatmeal flakes
300g of 0% cottage cheese  

20 g walnuts
1 multi-vitamin capsule

Mid-morning snack
100g chicken breast or 30g whey protein powder
1 apple

Lunch

200g of low-fat red meat
100g wholemeal pasta (cooked weight) or 80g quinoa

200g of green vegetables
2 capsules of Omega 3

Mid-afternoon snack (before training)
30g of isolate with 15g of dried fruit (apricots...)

After training

A dose of Waxy maize

1 dose of BCAA + Glutamine

(optional 5 grams of creatine)

Lunch

150g of white fish or white meat
80g whole grain or basmati rice or 100g sweet potatoes (cooked weight)
200g of green vegetables
2 capsules of Omega 3

Snack before bedtime (30 min before)
30g of powdered casein
2 capsules of Omega 3
1 ZMA tablet
 

 
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