However, this amount varies substantially depending on the person’s diet. For example, those who carry out a vegetarian diet, usually need more protein. In these cases you can eat up to 3 eggs per day.

In addition, people who do bodybuilding or high-performance athletes may need up to 2.0 grams of protein per body kilogram per day. The equivalent of 140 grams of protein per day.

Assuming there is no other source of protein than eggs, to increase muscle mass, a 70 kg man should eat 23 egg whites per day.

Read on to find out what is the recommended amount of eggs per day based on your cooking style.

RELATED: Egg Fast – What is it?

Is eating 3 or 6 eggs a day bad?

A few years ago it was believed that eating just 1 egg could cause an increase in cholesterol levels . This myth was based on an old recommendation from the American Heart Association. (1)

Based on new research, in 2015 this rationale has been rendered invalid. Nowadays, studies have made it clear that the relationship between the consumption of cholesterol from food and the levels of bad cholesterol is not direct. (1,2)

To lower bad cholesterol , you should not worry so much about how many eggs to eat per day, but about reducing sugar, trans fats and ultra-processed products.

Studies have confirmed that it is not only foods with cholesterol that increase your blood levels, but rather products with poor quality sugar and fats. Therefore, if you want to cover your daily protein needs with eggs, this is completely healthy.

Eating eggs every day does not increase bad cholesterol

Believing that the main cause of increased cholesterol is eating 3 eggs per day is a mistake. The level of bad cholesterol in the blood depends mainly on genetic factors, and the excess of sweet and ultra-processed foods. (1)

Not doing physical activity and an excess of sugar and trans fat in the diet is much worse for cholesterol than eating 3 eggs a day.

While it is true that by eating 3 eggs we are providing cholesterol in the body. The liver of a healthy person produces more cholesterol per day than the supply of 10 eggs. (2.4)

Also, it is important to understand that not all cholesterol is bad. In fact it is necessary to strengthen the immune system . As well as for the synthesis of sex hormones.

Some studies even affirm that the contribution of cholesterol of the eggs increases the levels of good cholesterol. (3)

ABSTRACT

While there is no official recommendation of how many eggs to eat per day, as a general rule for most people 1 or 2 per day is sufficient. This amount must be adapted for each person according to the level of physical activity and the rest of the food eaten during the day.

This diet is necessary when the person has a very active metabolism, suffers from malnutrition or their pace of life is very fast, and they do not ingest the essential nutrients to maintain a healthy weight.

Read on to find out how to go on a hypercaloric diet and its benefits.

Hypercaloric Diet: What is it?

The hypercaloric diet, also known as high in calories, is a feeding method where the calorie balance is positive; that is, the calories consumed are greater than those expended.

One of the benefits of a high-calorie diet is achieving healthy weight gain. The hypercaloric diet is ideal for an ectomorph to gain muscle mass.

When doing a hypercaloric diet, it is advisable to increase your calorie intake by 10-20%. In addition, the balance of macronutrients: carbohydrates, proteins and fats should be 55:20:25. As well as always ensuring a correct supply of vitamins and microminerals.

Hypercaloric diet – How to do it?

The critical point when doing the hypercaloric diet is that the calories exceed no more than 20%. Otherwise, you are likely to gain weight as fat.

As for carbohydrates, they must have a moderate glycemic index and provide an amount close to 55% of total calories.

Protein consumption should be between 1.5 – 2.0 g per body weight; this should depend on the level of physical activity. (2)

Healthy fats should never be lacking, and they should cover the rest of the missing calories: about 25%.

Anyone eating a hypercaloric diet cannot ignore the following:

• Do not skip main meals, and you should add a snack or two between each dinner.
• Always include foods with vitamins, especially the B complex.
• Fiber foods should be eaten in small amounts.
• It would help if you did not eat salads or soups before each meal because they reduce the desire to eat the main dishes.
• A tablespoon of oil can be added to cooked dishes before eating.
• Supplements such as high-calorie drinks can be included to enrich meals depending on the nutritionist’s instructions.
• The words with eggs included are beneficial for gaining weight, such as omelets with vegetables and cheeses.
• Whole grain pasta, cereals, and rice should be eaten daily.
• Carbonated drinks should be avoided.
• Fruits should be consumed daily.

Common mistakes when going on a high calorie diet

In a high calorie diet, protein should not be the primary macronutrient. While it can give good results in the short term, a high protein intake is not only more expensive but can lead to nutritional imbalances. This is one of the most common mistakes when on a high calorie diet.

The latest research suggests about 1.5 – 2.0 g of protein for every kilogram of body weight is sufficient. For example, if a man weighs 75 kg, he needs to consume 100 – 150 g of protein per day. In muscle hypertrophy processes, work is done on the upper limit.

When doing a high-calorie diet to increase muscle mass, you should not forget to select high nutritional value carbohydrate sources, such as oats, amaranth, or buckwheat. This is essential to regenerate muscle glycogen, the primary energy source for muscle movement.

Benefits of a hypercaloric diet

The benefits of a hypercaloric diet are:

1. The rapid increase in volume and muscle mass

With extra energy, muscles can proliferate. In particular, muscle volume is what is enhanced in this eating method. This is one of the most important benefits of a high calorie diet.

1. Reduce cortisol and more testosterone

According to a study published by The International Journal on the Biology of Stress (1), eating a high-calorie diet can reduce cortisol, the stress hormone.

Cortisol, the stress-related hormone, acts in the opposite way to testosterone. Therefore one of the benefits of a hypercaloric diet could increase in testosterone in men.

1. Healthy weight gain

The relationship is simple: more calories, more weight. In a balanced hypercaloric diet, weight gain occurs healthily. Getting this benefit is not gorging on junk foods and high-sugar products. Including healthy oils and fats is essential.

1. More muscle mass in ectomorphs

The ectomorphic body somatotype has a tendency to be thin. The most significant difficulty for this type of physique is increasing lean muscle mass. A hypercaloric diet or an adequately balanced volume diet is the most indicated in these cases.

Foods allowed on a hypercaloric diet – What should you eat?

Here is a list of excellent foods to eat on a high calorie diet. They are considered energy-laden foods but with high nutritional value.

1. Coconut oil

Coconut oil has a unique quality: a supply of fatty acids with short carbon chains. A type of fat is ideal for healthily gaining weight. Its consumption is related to the stimulation of the production of essential hormones for the increase of the muscles.

1. Olive oil

To gain weight, Get in the habit of adding about 10-20 g of raw olive oil to each meal. This translates to about 180 kilocalories of high quality and a good supply of vitamin E.

1. Amaranth

The amaranth is considered a superfood. Besides having a medium glycemic index, this food is rich in magnesium and iron—two essential minerals for the proper functioning of the muscular system.

BuckwheatThe buckwheat is a pseudocereal whose proteins provide all the essential amino acids. In addition to being an inexpensive food, it is of high nutritional value and high in complex carbohydrates—something necessary in a hypercaloric diet.

1. Avena

The oats are rich in magnesium and iron. Oatmeal should be one of the primary sources of carbohydrates in a hypercaloric diet; including it at breakfast or in the form of oatmeal pancakes is an excellent idea to increase calories.

1. Tuna

A tuna steak contains proteins of high biological value. So making an association between tuna and fitness is correct. In addition, it has a high content of Omega-3, a type of essential fat to optimize the hormonal system; eating 200 g of tuna can supply the recommended dose of Omega-3 fatty acids per day.

1. Meats

Although meats are foods allowed in a hypercaloric diet. It is essential to emphasize their quality, not its quantity when talking about meats. Processed industrial meat products should be avoided. They have been declared a level 1 carcinogen by the WHO. (4)

1. Honey

The moderate consumption of honey, especially before and after physical exercise, is ideal for boosting your muscles’ energy. 100 g of honey provides 300-320 Kcal, most of which are simple carbohydrates. This type of carbohydrate is associated with increased hunger – the key: is moderation.

ABSTRACT

The hypercaloric diet is one where the calorie balance is positive. It is recommended that the energy increase does not exceed more than 10-20% of normal.

One of the benefits of a high calorie diet is to achieve muscle growth quickly.

Protein should not be the main component in a hypercaloric diet – its excess can cause a drop in testosterone levels.

Examples of foods allowed on a hypercaloric diet are coconut oil, olive oil, oats, amaranth, salmon, legumes, meats, and honey.

One of the benefits of a hypercaloric diet is reducing cortisol, the stress hormone.

Good nutrition to increase muscle mass must be balanced. The body needs carbohydrates (a source of energy for the muscles) to train, while protein is essential to recover.

Also, to maintain your normal hormones, you need healthy fats. This is why omega-3 fatty acids and vegetable oils should also be on the menu to gain muscle mass.

This article describes nutrition to gain muscle mass with a complete menu example.

Nutrition rules to gain muscle mass

Ideal muscle-building nutrition doesn’t just mean eating a serving of protein shakes or BCAA amino acid capsules before or after training. To achieve muscle growth, you must select the foods in your diet well and not just rely on supplements.

It doesn’t just matter how practical the physical training is. It is impossible to gain muscle mass if you do not provide enough essential nutrients for your muscles. In addition, to improve the diet results, you must provide a sufficient amount of calories. To gain muscle mass, the body needs energy.

Avoiding carbohydrates is one of the most common nutrition mistakes these days. Studies claim that gaining muscle mass without them may be possible. But the results are minor. Examples of these foods are buckwheat, oats, and quinoa.

The nutrition rules to gain muscle mass are:

• 10% increase in calories
• 50-60% carbohydrates
• 15-20% proteins
• 25-30% fat
• Provide sources of vitamins and minerals
• Distribute proteins throughout the day

// Read more:

• Muscle hypertrophy – What is it, and how is it achieved?
• Bulk Diet – Sample Menu
• The ideal percentage of carbohydrates, proteins and fats

Example of a menu to increase muscle mass

The logic of a menu of proper nutrition to gain muscle mass is based on giving the muscles enough energy to work and a good amount of nutrients to increase their size later.

The main dishes should always have some source of complex carbohydrates (whole grains, vegetables), proteins (meats, eggs, low-fat dairy), and healthy fats (nuts, olive oil, etc.). Between meals, you should eat fruits or foods high in vitamins.

Here is an example of a menu to gain muscle mass:

1. Breakfast

A cup of oatmeal (30-50 g) in skim milk with half a banana and a handful of nuts.

1. Lunch

A serving of brown rice (120 – 140 g) with chicken breast (120 g) and olive oil dressing. (20 grams). To add sources of vitamins and minerals, you can add low carbohydrate vegetables or fruits such as cherry tomatoes, kale, or seeds.

1. Snack

250 mL of skim yogurt with nuts. One fruit and rice crackers with skim cheese.

1. Before training

The pre-workout time is when you can go for something sweet. 10-20g of simple carbohydrates will make your workout more powerful. If you are into supplements, this is the time. Add 5g of creatine to your sports shake and take 2 BCAA capsules before exercising.

1. Price

Vegetable stew with meat and dressing with olive oil. Use 200-250 g of various vegetables (zucchini, bell pepper, sweet potato). You can also substitute them with durum or whole wheat pasta. The amount of protein source should be about 100-150 g. Examples are beef, fish, and chicken.

// Recommended: Hypercaloric diet – sample menu

Do I have to eat a lot to have more muscles?

You need to eat more, but not too much, to gain muscle mass. Unfortunately, the caloric intake of most lean men who have problems with weight gain ( Ectomorph ) is usually less than 2000 kcal per day.

For muscle growth, you should raise this value to 2500-2900 kcal per day. In addition, you must bear in mind that good nutrition is not about eating only protein at all times.

According to studies, the ideal for gaining muscle mass is 1.5-2.0 grams per kilo of body weight. This is about 120 grams of net protein per day for a 70 kg man. Eating more will not bring additional nutritional benefits to gaining muscle mass. (1,2)

// Recommended: How many eggs can I eat per day?

Do sports supplements serve as nutrition to gain muscle mass?

The use of sports supplements should be viewed as a supplement and is never a substitute for good nutrition. However, they can help you improve the results in gaining muscle mass.

If meeting your daily protein needs is difficult, protein isolates are one of the best options. If you are in the muscle definition stage, then bcaa amino acids are the best supplements.

Another sports supplement that helps you gain muscle mass fast is creatine. Creatine optimizes energy processes in muscle fibers. If you worry about the health of your kidneys, you should know that if it is taken cyclically, it does not mean any danger. (3,4,5)

Recommended:

• How many protein shakes to drink per day?
• Sports nutrition to gain muscles
• How do you achieve muscle growth?

ABSTRACT

Muscle-building nutrition doesn’t just mean taking your sports equipment before or after training.

If you want to gain muscle mass quickly, you need to balance your diet. Keep a count of proteins, fats, and carbohydrates on the menu; Getting enough essential nutrients and calories through food is even more critical.

However, a beginner usually makes mistakes, the most common: being excess protein. Just as it is essential to know that a diet focused on muscle volume does not necessarily imply the use of sports supplements.

This article describes how to do an inexpensive bulk diet with a sample menu. Combining it with a gym routine will guarantee good results in achieving muscle growth.

// Read: Nutrition rules to gain muscle mass

Bulk Diet: What is it, and how is it done?

A volume diet is a type of diet aimed at gaining muscle mass.

When doing a bulk diet, the first thing to fix is ​​the number of calories and the ratio of protein, fat, and carbohydrates. These are two parameters that must be correctly established to increase muscle volume.

A common mistake when going on a bulk diet is to focus exclusively on protein. Although the importance of proteins cannot be denied, they should not be the predominant macro.

On a bulk diet, complex carbohydrates should be the main component of your energy source. It is carbohydrates and not proteins that can restore muscle glycogen stores.

Bulking Diet – What to Eat to Increase Lean Muscle Mass?

The foods that should not be lacking in a bulk diet are cereals and pseudo-cereals (these should be 60% of the total fare. Proteins come second: meats, lean cheeses, eggs, tofu. And finally, fats and oils vegetables: rapeseed, olive or coconut oil. Below are three tips for food selection on a bulk diet:

1. Many bowls of cereal, pseudo- cereals, and vegetables

To increase performance in physical exercise, an abundant amount of pseudo-cereals and vegetables should be included. Oatmeal for breakfast is one of the best options on a bulk diet and is inexpensive.

1. Healthy oils and fats

The healthy fats of vegetable oils (coconut oil, olive, canola, etc.) are the foods that will guarantee the correct hormonal synthesis. Fats play an essential role in synthesizing hormones such as testosterone and growth hormone.

1. Proteins of high biological value

In a diet of volume, the proteins must be of high quality. To verify the quality of the proteins, the amino acid profile must be evaluated. Including proteins of high biological value: eggs, and milk, it is essential to increase the volume.

The proportion of macros on a bulking diet

In a volume diet, the fats must contribute around 30% of the total calories, mainly from vegetable oils. Carbohydrates with a medium or low glycemic index should contribute about 55%.

While proteins should provide 20% of the total caloric intake. (6) These numbers are the basis of a bulking diet to increase muscle mass.

Recommendations like: ” to gain muscle mass and volume, you need to eat as much protein as possible ” are a thing of the past. Emphasizing high-quality carbohydrates is a basic rule of thumb in a muscle-building diet.

The percentage of macros on a bulk diet is:

• 55-60% carbohydrates
• 15-20% proteins
• 25-30% fat

Calculation of calories to increase muscle mass

The first step in building a bulk diet is calculating calories. While counting calories exactly does not make sense. Having an idea of ​​the total calories of your food is essential to bulking your muscles.

To achieve muscle gain, an excess of calories of 10-15% is recommended. (5,6)

A 25-30-year-old man who is approximately 180 cm tall needs at least 2500-2700 kcal per day. An excess amount of calories will lead to an increase in the percentage of body fat.

On a bulk diet, carbohydrate sources should be primarily complex carbohydrates. Including oats, buckwheat, and amaranth in the diet is a simple and inexpensive way to cover the number of nutrients.

Volume diet example menu

It is essential to clarify that the following menu is an example. A professional volume diet should be personalized for each case.

To increase muscle mass, proteins are not the most important thing.

They claim that protein should be the predominant component in a bulking diet is a mistake. Studies suggest that 1.5-2.0g of protein per kilogram of body weight is more than enough. (1,2,6)

On a bulk diet for a man weighing 70-75 kg, a maximum of 140-160 grams of protein is needed per day.

Exceeding the amount of protein will not provide any additional benefit in volume. However, in economic terms, the calories from protein foods are always more expensive than the calories from oils, cereals, or fruits.

Sports supplements in a bulking diet

On a bulking diet, supplements can be seen as an aid. However, they should not be the essential component. A whey protein shake, although it can help increase muscle mass, can be ideally replaced by foods rich in protein, like eggs or meats.

Creatine is allowed in a bulking diet to improve muscle power and performance. Taking creatine monohydrate correctly is considered safe for health. However, if taken in excess, it can have side effects. (3,4)

Another ideal supplement to increase volume is gainers or mass gainers. To increase the volume without fat, the portions should be respected as much as possible before and after training.

Bulking diet for teens

First, we recall that adolescents under 18 years of age are not recommended to perform muscle hypertrophy exercises with excessive loads. This can cause damage to the spine and make it challenging to develop body height.

As for the teen volume diet, it is the same as for adults. Attention should be paid to excess sugar (mainly from sweets and sodas). As well as avoiding industrial foods and fast food (French fries, pizza, and French fries).

Although indulging yourself from time to time does not cause significant changes in increasing muscle mass, the more natural and varied the diet, the better. At this stage of life is when the increase in muscle mass is more accessible due to the rise in hormone levels.

ABSTRACT

The main rule of thumb on a bulk diet is to increase your daily caloric intake by 15-20%. In other words, you must be on a hypercaloric diet.

In a properly balanced volume diet, carbohydrates should provide 55% of the total calorie intake, 30% from healthy fats, and 15-20% from proteins.

A common mistake in a bulking diet is emphasizing only the amount of protein. Several investigations confirm that more than 1.5-2.0 g of protein per kilo of bodyweight will not bring additional benefits in terms of volume.

Foods with a high glycemic index: sugar, and honey, among others, should be limited to 10% of the total as well as the consumption of trans fats should be reduced to the maximum.

When the goal is not only to increase lean muscle mass but to eliminate body fat, it is best to exercise with body weight and reduce calorie consumption. (See diet for men to lose weight )

A proper eating plan for ectomorphs must provide a high-quality protein source, complex carbohydrates, and healthy fats.

This article describes how a diet for ectomorphs should be, with an example of a menu to complement the workouts.

Diet for Ectomorphs – Rules

In a diet for ectomorphs, the total caloric intake should be approximately 10-15% more than your body uses for the day, known as the metabolic rate.

If you don’t know how to calculate it, you can use its formula or calculators that you can find on the web. However, approximately, it can be said that an ectomorph that leads an active lifestyle equals 2800-3000 Kcal per day.

The basic rule of thumb for an ectomorph diet is that the ratio of carbohydrates to protein to fat is 50:20:30.

The main component of an ectomorph’s diet to gain muscle should be medium glycemic index complex carbohydrates. Examples of these foods are oatmeal, buckwheat, and brown rice.

The amount of protein should be 1.5 to 2.0 g per kilo of body mass. An excess in the amount of protein that an ectomorph consumes per day will not bring better results in increasing muscle mass. (2)

As for fats, the ideal is that they cover 30% of the total energy. Making mistakes in quantity and the quality of the fats is a common mistake in an ectomorph diet. This can lead to the development of the typical paunchy ectomorph over the years. The feeding rules for the ectomorphic body type are:

• Positive calorie balance
• 35% bowls of cereal and pseudo-cereals ( quinoa, bulgur, spelled )
• 15% fruits (sources of fiber, vitamins, and minerals)
• 20% High biological value protein sources
• 30% Healthy Fat Sources – Omega-3

Ectomorph Diet – Sample Menu Plan

Below is an example menu plan for the ectomorph body type:

1. Monday

• BREAKFAST: 3 eggs, 10 g of butter. Whole wheat toast, one banana. 1 Coffee with milk or cappuccino.
• MID-MORNING: 1 protein shake and one fruit
• TRAINING
• LUNCH: Fish (sole or tuna) with mashed potatoes. Fruit
• SNACK: Oatmeal cookies with one fruit.
• DINNER: Chicken (120 g) with rapeseed oil (10 mL) and mustard (10 mL). With brown rice, Parmesan cheese, and tomatoes.

1. Tuesday

• BREAKFAST: Oatmeal porridge with fruit and one coffee.
• MID-MORNING: 1 protein or cereal bar with one fruit.
• TRAINING
• LUNCH: Roast beef (120 g) with pasta salad. 1 fruit
• SNACK: 1 whole-wheat yogurt with granola.
• DINNER: Chicken fillet sautéed. Lettuce, carrot, cucumber, cabbage, rice salad with ten ccs of olive oil. Dark chocolate.

1. Wednesday

• BREAKFAST: 3 eggs, one slice of cheese, two fruits, and coffee.
• MID-MORNING: 1 Greek yogurt with granola.
• TRAINING
• LUNCH: Whole wheat pasta with chicken or tofu, soy sauce, sauteed vegetables.
• SNACK: 2 pieces of dark chocolate, yogurt, and fruit.
• DINNER: Potato omelets with mushrooms. Tomato, olive, and cheese salad.

1. Thursday

• BREAKFAST: Oat pancake with fruits. Coffee
• MID-MORNING: 1 handful of nuts and protein shake.
• TRAINING
• LUNCH: Chicken breast with buckwheat and vegetables
• SNACK: Skim milk with fitness cereals and one fruit
• DINNER: Roast meat with peppers and vegetables
• FridayBREAKFAST: Whole wheat toast with lean cheese. 1 Fruit Coffee.
• MID-MORNING: 1 protein shake, one fruit
• LUNCH: Roast beef steak with mushrooms, brown rice and spinach. One cup of strawberries or watermelon.
• SNACK: Yogurt with granola and coconut
• PRICE: Pizza integral

1. Saturday

• BREAKFAST: waffles with oatmeal. Fruit shake
• MID-MORNING: 2 hard-boiled eggs
• ACTIVE RECOVERY
• LUNCH: 100 grams of shrimp, with one zucchini, olive oil, cheese, and arugula.
• SNACK: Sweet allowed
• DINNER: Baked fish with zucchini, aubergines, and roasted peppers. 1 chamomile tea.

1. Sunday

• BREAKFAST: Oatmeal porridge with cocoa and honey
• MID-MORNING: 2 fruits
• BREAK
• LUNCH: Chicken tacos sautéed with wok vegetables, mushrooms, and sesame sticks. One handful of blueberries. Green Tea.
• SNACK: Cinnamon tea and two pieces of dark chocolate.
• DINNER: Spinach tortillas. (3 eggs half a cup of spinach) and 10 g of butter with whole wheat pasta.

Foods that help an ectomorph gain muscle mass

For an ectomorph to gain powerful muscle mass, you need to limit empty calories from fast food and start to include foods with complex carbohydrates.

The simple carbohydrates (sugars, honey, sweets) must not provide more than 15% of total calories. If possible, always consume them before or after training.

Including at least four fruits per day is essential to provide energy and vitamins and minerals necessary for muscle development.

The carbohydrate source should come from high-quality cereals, pseudo-cereals, and vegetables in a diet for ectomorphs diet.

Finally, an ectomorph must be clear that increasing muscle volume and training performance without sources of healthy fats in the diet is impossible. They are the necessary elements for testosterone synthesis and other hormones related to muscle growth.

Nuts, avocado, and coconut oil are among the best options to achieve this.

Protein is not the most important thing.

An ectomorph should not go overboard with protein consumption. Several studies (1,2) indicate that 1.5 – 2.0 g per kilo of body weight is sufficient protein to increase muscle size.

Contrary to what is often heard, they are not only proteins but also carbohydrates and fats, vital elements for muscle growth. Eating only protein will not bring additional benefits in gaining muscle mass. (4)

Without carbohydrate stores in your muscles, you cannot improve your workout performance. A diet low in carbohydrates does not allow for regenerating muscle glycogen stores; these are responsible for the explosive movement typical of a hypertrophy routine.

ABSTRACT

Diet is a fundamental component for an ectomorph to gain muscle.

The basic rules of a diet for ectomorphs are to consume a sufficient amount of complex carbohydrates, high-quality protein intake, healthy fats, and fruits as sources of vitamins.

This sample diet menu for ectomorphs is customizable. The base is about 2700 kcal for an ectomorph with moderate physical activity. The correct thing is that the diet is adapted and personalized for each case.