Most people are already aware of the fact that to gain muscle in volume phase, you should eat more, but that does not mean you should eat unchecked and anything that comes your way on the table or you feel like. If you do that, it is likely that a solid layer of fat will accumulate over your muscles and will end up completely covering them, giving an obese and perhaps even unpleasant appearance. Here I offer you three tips to help you gain more muscle than fat in your volume phase.
1 – Eat Complex Carbohydrates during the Day
During the volume phase, much energy is needed to perform multi-joint exercises that are creators of muscle, so it is obvious that you need fuel to perform these exercises. Such fuel is glycogen stored mainly in the liver and comes from carbohydrates. But it is not the same case to consume any kind of carbohydrates; it is essential that you only ingest complex carbohydrates that are slowly digested, are low glycemic index and provide more energy for longer time. You will find these carbohydrates in brown rice, sweet potatoes, oats, legumes and beans. You should avoid the derivatives of white flour. As a general rule, you should take between four-five grams of complex carbohydrates per kilogram of body weight, especially during the first part of the day.
2 – Have a High-Calorie Diet
Unlike your definition phase, it is necessary that during the volume phase you gain weight, even moderately, to enjoy more energy with which you can perform exercises. The usual practice is to increase caloric intake by about 25 percent. If your tendency is to gain weight easily, cut that figure to 15 percent. It may seem difficult to estimate the fair point, so the solution is to vary the intake. You can consume about 50 calories per kilogram of body weight in the first two weeks and adjust it up or down as you see you necessary for more energy.
3 – Consume More Fat
This advice should be taken with extreme care. You should not eat saturated fats or trans fats as they have atherogenic effects i.e. they increase cardiovascular risk by allowing the formation of lipid deposits in the wall of the arteries. By using fat, I mean to refer to monounsaturated and polyunsaturated fats, which contain very essential fatty acids omega-3 and omega-6 which raise levels of HDL lipoprotein.
These fast are found in fish, oilseeds, nuts such as walnuts, almonds and hazelnuts, olive oil, sunflower and corn and avocado. Saturated fats are harmful to the body, but you can take them very sparingly to raise testosterone levels, essential for building muscle tissue. They are found in whole milk, red and white meat. One gram of fat equals nine calories, whereas one of carbohydrate or protein equals four, so you should control the fat intake, as their consumption gives you nearly twice the calories in case of carbohydrates and proteins. In volume phase, between 30 and 20 percent of total calorie intake should come from fat, depending on your tendency to form adipose tissue.