Clean weight gain is a goal sought by many athletes and bodybuilders. Unlike classic mass gain, where you consume excess calories without worrying too much about food quality, clean mass gain aims to increase muscle mass while limiting fat gain. Here's how to optimize your own mass gain.
1. Adopt a moderate caloric surplus.
The main idea behind mass gain is to consume more calories than your energy expenditure. However, too much excess will encourage fat storage. Ideally, aim for a caloric surplus of 200 kcal per day.
Calculate your caloric maintenance.
Add a progressive surplus.
Adjust as your weight changes.
2. Prioritize quality foods.
Gaining clean mass means focusing on nutrient-rich foods:
Proteins: lean meats, fish, eggs, legumes, dairy products.
Complex carbohydrates: brown rice, quinoa, sweet potatoes, oats.
Healthy fats: olive oil, avocado, nuts, oily fish.
Fiber and micronutrients: vegetables, fruit, oilseeds.
Limit ultra-processed foods, which are too rich in fast sugars and unhealthy fats.
3. Structure your meals.
The right distribution of meals ensures optimal assimilation of nutrients. Ideally :
Breakfast: rich in proteins and complex carbohydrates.
Lunch and dinner: a balance of proteins, carbohydrates and fats.
Snacks: between meals to maintain calorie intake.
Example: a whey shaker and a banana as a pre-workout snack.
4. Optimize training.
Clean mass gain requires appropriate training:
Prioritize progressive overload: regularly increase loads.
Encourage multi-joint exercises: squats, bench press, deadlift.
Intensity and frequency: 4 to 5 sessions per week.
Work with moderate repetitions: 6 to 12 repetitions per set for hypertrophy.
5. Don't neglect recovery.
Rest is essential to optimize muscle growth:
Sleep: 7 to 9 hours per night.
Muscle rest: don't use the same muscle group on two consecutive days.
Stress management: relaxation helps recovery and cortisol reduction.
6. Track your progress and adjust.
Take body measurements (arm circumference, waist circumference, weight).
Monitor your body composition: too much fat means too many calories.
Adjust your diet and training plan according to your results.
Conclusion.
Clean weight gain requires rigor and patience. By adhering to these principles, you'll maximize your muscle gains while limiting fat accumulation. Remain constant, adjust according to your progress and, above all, enjoy making progress!