More and more bodybuilders move from traditional mass to dry mass. It is no longer just about consuming as many calories as possible during the mass intake phase, but to eat enough calories in the healthiest way possible. To help you undertake a dry mass gain, we will examine the differences between traditional massage and dry massage in this blog. We will also tell you what to take into consideration during the gain of dry mass and we will present a practical food program for dry mass gain.
The difference between traditional mass gain and dry mass gain
The evolution of the traditional mass gain towards the dry mass. It is increasingly important to know what you eat.
Some people think that when they earn mass, you can eat what you want, as long as the calorie intake is guaranteed. The great disadvantage of this method is that, in addition to gaining muscle mass, fat mass is also obtained. It will therefore be necessary to eliminate this fat mass by drying. If, during a dry session, cardio is the most important part of your training program and less calories consumption, not only your fat mass will be reduced, but also muscle mass.
When you earn the dry mass, it implies consuming enough calories and avoid fat as much as possible. However, you cannot avoid gaining fat mass. The goal is to limit this gain of fat mass as much as possible and obtain muscle mass at the same time.
6 suggestions for dry mass gain
Here are some suggestions that can help you
Tips n ° 1: prepare a goal
It is important to define in advance a goal you want to achieve. Without a goal, you cannot measure your results and it becomes easier to cheat from time to time or even abandon a goal allows you to remain motivated!
Tips n ° 2: Calculate macronutrients
When you earn mass, it is important to consume more calories than usual. After all, you want to earn muscle mass and calories are essential to achieve this. In addition, additional calories help you follow your intensified training program. To do this, it is important to calculate macronutrients. So you will know exactly how many calories consumption. For a traditional mass gain, the average supply of additional calories is 500. If you want to make a dry mass gain, this additional contribution is slightly lower, often about 200-300 additional calories per day.
Tips n ° 3: make cardio
We understand that you do not consider cardio during mass gain, but if you want to make a dry mass gain, it is a good supplement for your training program. It is not a question of replacing all the exercises of your training program Cardiovascular exercisesBut to make cardio during the rest days of your 4 -day divided program. Cardiovascular exercises allow Stay in shape and a person in a greater burning shape at rest (the post-beside effect) than a person who is not in good shape. These exercises can therefore help you burn fat during mass gain or at least avoid taking too fat.
Tips n ° 4: monitor the supply of proteins, carbohydrates and fats
It is not just about consuming more calories, but also of consuming the good quantities of proteins, carbohydrates and fats. When we take the traditional mass, we focus mainly on the total intake of calories without distributing it specifically between the three macronutrients. This can cause excessive consumption of fat, which will make you take more fat than you want. During mass gain, it is recommended to respect a 40 % carbohydrate ratio, 40 % protein and 20 % fat. To check if this report is respected, it is advisable to monitor the diet and notice how much macronutrient consumption. You can do it easily using an application to count calories.
Tips n ° 5: Calculate the fat mass speed
If you absolutely do not want to overcome a certain rate of fat mass, you can calculate and monitor the fat mass speed. In this way, you will know when you have reached the limit.
Tips n ° 6: follow a food program
Nothing is more practical than following a food program. The development of this program can take time, but once done, you will no longer have to recalculate everything every day and you will have less likely to have surprises. Of course, you may not have developed your best program yet, but it doesn’t matter. Take your time. If your fat mass increases more than you want or if you earn too little muscle mass, adapt the program and see what the results are.
Food program for dry mass gain
Before giving you an example of a food program for dry mass gain, it is good to know which food you can use in such a program. After all, the program below is just an example and we can imagine that you may want to regulate certain things.
Fish
Salmon and tuna are both excellent products to integrate into the food program for dry mass gain. The tuna contains 130 kcal per 100 grams, while salmon contains 208 kcal for the same quantity. The fish is full of good fats and therefore integrates perfectly into a dry mass. However, tuna contains a little less fat than salmon. And we didn’t even talk about protein content! The salmon contains 20 grams of protein per 100 grams, while the tuna contains 29 grams per 100 grams.
Lawyer
The lawyer also integrates perfectly into your food program for dry mass gain. With 160 kcal per 100 grams, avocado is a great way to reach the daily calorie intake. An average avocado weighs about 180 grams.
Quine
Quinoa is a type of seed that is traditionally considered an important source of food in the countries of South America. Its preparation is the same as that of cereals such as rice. Quinoa is a good alternative to rice or couscous and is also rich in calories.
Oatmeal
You probably already know the qualities of the grid. They transform breakfast into a real caloric party and contain 13 grams of protein per 100 grams. If you are looking for a breakfast full of proteins, oats is therefore an excellent choice. Oat flakes are often used also in smoothies. They integrate perfectly into a food program for dry mass gain because they contain many relatively but few fat calories.
Walnuts
Add the walnuts to your salad or mix them in the yogurt for breakfast. Walnuts are rich in calories, but it is advisable to pay attention to their consumption if you want to make a dry mass. For example, almonds contain about 52 grams of fat per 100 grams. Fortunately, these are unsaturated fats.
We have listed all the nutritional values for 100 grams of food mentioned in a table:
| Food | Kcal | Fat | Carbohydrates | Protein |
| Thon | 208 | 13 g | 0 g | 20 g |
| Salmon | 129 | 0.6 g | 0 g | 29 g |
| Lawyer | 160 | 15 g | 9 g | 2 g |
| Quinoa | 392 | 6.9 g | 63.9 g | 16.2 g |
| Oatmeal | 380 | 7 g | 62 g | 13.1 g |
| Almonds | 609 | 52 g | 10.4 g | 19.5 g |
Of course, the foods listed above are only a limited selection of a much wider range of foods suitable for a dry mass intake diet. After calculating your macronutrients, you can already determine how your program should be. To help you and give you an example of how such a food program could be, we have developed an example for you.
Breakfast :
- 3 scrambled eggs
- A slice of rye bread
- 80 g of oatmeal
- A handful of dried fruit
Morning snacks:
- 2 chicken fillets
- 225 g of quinoa
- 150 g of broccoli
Afternoon snack:
- A handful of almonds
- A handful of dried fruit
- 200 g of Yaourt
Dinner:
- 1 salmon steak
- 150 g of spinach
- 1 sweet potato
Before bedtime:
- A box of tuna
- A handful of almonds
- 100 g of white cheese
We hope that now it is clear for you how a dry mass gain may appear and how a food program can appear for dry mass gain. When you earn the dry mass, it is important to monitor the fat mass rate. Of course, this rate will increase during this period. You will consume additional calories, but the makeup is limited as much as possible this increase in fat mass mass.
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