{"id":5873,"date":"2014-06-29T12:27:41","date_gmt":"2014-06-29T12:27:41","guid":{"rendered":"https:\/\/new-fitadium.synten.com\/TheGoodFit\/?p=5873"},"modified":"2023-01-24T16:37:51","modified_gmt":"2023-01-24T15:37:51","slug":"prise-masse-hardcore","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/prise-masse-hardcore\/","title":{"rendered":"Prise de masse Hardcore"},"content":{"rendered":"\r\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"397\" src=\"\/conseils\/wp-content\/uploads\/2014\/06\/iStock_000019847903_Medium-MR-BIG-PHOTOGRAPHY-600.jpg\" alt=\"L'alimentation pour la prise de masse hardore est essentielle\" class=\"wp-image-9010\" srcset=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2014\/06\/iStock_000019847903_Medium-MR-BIG-PHOTOGRAPHY-600.jpg 600w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2014\/06\/iStock_000019847903_Medium-MR-BIG-PHOTOGRAPHY-600-300x198.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\r\n\r\n\r\n\r\n<p><strong>Consommer fr\u00e9quemment un maximum de calories de qualit\u00e9 pour favoriser l&rsquo;anabolisme, gagner en poids de corps et en masse musculaire.<\/strong><\/p>\r\n\r\n\r\n\r\n<p><strong>Le principe d\u2019une <a href=\"\/conseils\/guide-objectif\/prise-de-masse\/\">prise de masse<\/a> est de gagner en volume, et notamment en volume musculaire. Mais on le sait, parfois pour passer un cap en musculation, il est indispensable d\u2019accepter de prendre un peu de graisse. Pour une prise de masse r\u00e9ussie, c\u2019est-\u00e0-dire avec une prise de poids limit\u00e9e, suivre un programme alimentaire prise de masse extr\u00eame peut-\u00eatre particuli\u00e8rement int\u00e9ressant, notamment pour \u00e9viter un stockage massif des graisses dont il sera difficile de se d\u00e9faire par la suite. <\/strong><\/p>\r\n\r\n\r\n\r\n<p><strong>Notre programme nutrition prise de masse extr\u00eame a \u00e9t\u00e9 con\u00e7u par des experts de la nutrition pour vous donner les conseils n\u00e9cessaires au bon d\u00e9roulement de votre transformation. Le r\u00e9gime prise de masse hardcore est bas\u00e9 sur une augmentation calorique journali\u00e8re et une dose de prot\u00e9ine suffisante pour permettre le d\u00e9veloppement des muscles. D\u00e9couvrez notre plan alimentaire prise de masse et devenez plus massif en quelques semaines&nbsp;!<\/strong><\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">Caract\u00e9ristiques du Programme d&rsquo;alimentation prise de masse hardcore<\/h2>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\"><li>Ratio d&rsquo;apport en macro-nutriments : <span style=\"color: #f16800;\"><b>Glucides 57% \/ Prot\u00e9ines 27% \/ Lipides 16%<\/b><\/span><\/li><li>Calories Moyen \/ Jour : <span style=\"color: #f16800;\"><strong>Environ 3900 Kcal<\/strong><\/span><\/li><li>Nb Moyen de Repas&amp;Collation \/ Jour :<span style=\"color: #f16800;\"> <strong>6<\/strong><\/span><\/li><li>Temps Moyen entre les prises : <span style=\"color: #f16800;\"><strong>3 Heures<\/strong><\/span><\/li><li>Hydratation Moyenne \/ Jour :<strong> 2.5 Litres<\/strong> <\/li><\/ul>\r\n\r\n\r\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \r\n\r\n<p class=\"has-large-font-size\"><\/p>\r\n\r\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"2653\" GTM-data-nom=\"PROGRAMME PRISE DE MASSE - EXPERT\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/2653-programme-prise-de-masse-expert.html#\/504613-gout_creatine_hardcore-orange\/504619-gout_mass_advanced-chocolat\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/26385-fit_540\/programme-prise-de-masse-expert.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2653-programme-prise-de-masse-expert.html#\/504613-gout_creatine_hardcore-orange\/504619-gout_mass_advanced-chocolat\" title=\"PROGRAMME PRISE DE MASSE - EXPERT\">\n      PROGRAMME PRISE DE MASSE &#8211; EXPERT\n    <\/a>\n          <span class=\"product__price\">139.9 \u20ac<\/span>\n      <span class=\"product__price_old\">205.5 \u20ac<\/span>\n            <div class=\"product__excerpt\">PR\u00caT(E) POUR UNE PRISE DE MASSE HARDCORE ? Les coachs\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2653-programme-prise-de-masse-expert.html#\/504613-gout_creatine_hardcore-orange\/504619-gout_mass_advanced-chocolat\" title=\"PROGRAMME PRISE DE MASSE - EXPERT\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">Quelle alimentation pour la prise de masse extr\u00eame ?<\/h2>\r\n\r\n\r\n\r\n<p> La qualit\u00e9 et la quantit\u00e9 de l&rsquo;apport nutritionnel sont d\u00e9terminants dans ce programme de prise de masse car il faudra des prot\u00e9ines de qualit\u00e9s et une ration calorique importante pour mettre l&rsquo;organisme dans un \u00e9tat anabolique lors du <strong><a href=\"\/conseils\/programme-musculation-prise-masse\/\">programme d&rsquo;entrainement prise de masse<\/a><\/strong>.<br> Faire environs&nbsp;6 repas par jour permet d&rsquo;atteindre cet \u00e9tat.<\/p>\r\n\r\n\r\n\r\n<p>Consommez 1 \u00e0 1.5g de bonnes graisses (fruits secs, poissons, huile d&rsquo;olive\u2026) pour augmenter rapidement le niveau calorique.<\/p>\r\n\r\n\r\n\r\n<p>Assurez vous&nbsp;de boire&nbsp;entre&nbsp;2.5 et 3l&nbsp;litres d&rsquo;eau \/jour pour augmenter le volume musculaire (vos muscles \u00e9tant compos\u00e9s de 80% d&rsquo;eau), majorez cette consommation de 20 \u00e0 30% lors de grosses chaleurs.<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"433\" src=\"\/conseils\/wp-content\/uploads\/2014\/06\/meal-932985_1280-600.jpg\" alt=\"Choisir ses aliments pour la masse\" class=\"wp-image-14329\" srcset=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2014\/06\/meal-932985_1280-600.jpg 600w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2014\/06\/meal-932985_1280-600-300x217.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">Sp\u00e9cificit\u00e9s du r\u00e9gime prise de masse extr\u00eame<\/h2>\r\n\r\n\r\n\r\n<p>Un <strong><a href=\"\/conseils\/programme-alimentation-prise-masse\/\">r\u00e9gime de prise de masse<\/a><\/strong> est g\u00e9n\u00e9ralement r\u00e9serv\u00e9 soit \u00e0 ceux qui ont du mal \u00e0  prendre du poids, (ectomorphe, c&rsquo;est \u00e0 dire physique tr\u00e8s sec de nature) soit, ceux qui veulent passer radicalement un cap quitte \u00e0 prendre un peu de masse grasse. Ce plan alimentaire hardcore est adapt\u00e9 \u00e0 un programme d&rsquo;entrainement hardcore pour une prise de masse extr\u00eame. <\/p>\r\n\r\n\r\n\r\n<p>L&rsquo;apport en glucides (riz, p\u00e2tes, pommes de terre, c\u00e9r\u00e9ales, gainer, etc..) doit&nbsp;se situer entre 6 et 7g par kg de poids de corps pour un stockage optimal en glycog\u00e8ne.<br>Les <b>prot\u00e9ines<\/b> (viandes, poissons, oeuf, laitages, <strong><a href=\"\/424-whey-proteine\">whey en poudre<\/a><\/strong>&#8230; sont garantes de la prise de muscles.<br>Les aliments riches en lipides satur\u00e9s sont moins mod\u00e9r\u00e9s dans cette phase mais doivent \u00eatre inf\u00e9rieurs aux aliments riches en graisses insatur\u00e9es et poly insatur\u00e9es.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">Menu Prise de masse hardcore du Team Fitadium<\/h2>\r\n\r\n\r\n\r\n<p>\r\nCe programme est bas\u00e9 sur une prise de masse&nbsp;hardcore \u00e0 <span style=\"color: #ff6600;\">3900<\/span><span style=\"color: #f16800;\">&nbsp;<\/span>Kcal.<br>\r\nIl&nbsp;peut \u00eatre r\u00e9ajust\u00e9 \u00e0 la hausse&nbsp;ou \u00e0 la baisse en fonction du gabarit et du m\u00e9tabolisme de chacun. Les quantit\u00e9s sont exprim\u00e9es cuites.<\/p>\r\n\r\n\r\n\r\n<p>Par ailleurs, pour&nbsp;s&rsquo;int\u00e9grer&nbsp;au mieux&nbsp;\u00e0 une journ\u00e9e&nbsp;classique d&rsquo;un non professionnel, les apports ont \u00e9t\u00e9 r\u00e9partis comme suit :<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\"><li>Petit D\u00e9jeuner : <span style=\"color: #f16800;\">Environ 800Kcal<\/span><\/li><li>Collation matin : <span style=\"color: #f16800;\">Environ 500Kcal<\/span><\/li><li>D\u00e9jeuner : <span style=\"color: #f16800;\">Environ 1000Kcal<\/span><\/li><li>Collation apr\u00e8s midi : <span style=\"color: #f16800;\">Environ 500Kcal<\/span><\/li><li>D\u00eener : <span style=\"color: #f16800;\">Environ 800Kcal<\/span><\/li><li>Collation soir : <span style=\"color: #f16800;\">Environ 300Kcal<\/span><\/li><li> <\/li><\/ul>\r\n\r\n\r\n\r\n<table class=\"wp-block-table\"><tbody><tr><td><span style=\"color: #ff6600;\"><b>Repas\/Collation &nbsp; MATIN<\/b><\/span><\/td><\/tr><\/tbody><\/table>\r\n\r\n\r\n\r\n<table class=\"wp-block-table\"><tbody><tr><td><span style=\"color: #ff6600;\"><b>Petit D\u00e9jeuner<\/b><\/span><\/td><td><span style=\"color: #ff6600;\"><b>Collation matin<\/b><\/span><\/td><\/tr><tr><td>190gr de Muesli\/Flocons Avoine\/C\u00e9r\u00e9ales<br>\r\n+&nbsp;150ml de lait \u00e9cr\u00e9m\u00e9<br>\r\n<b>ou<\/b><br>\r\n210gr de Pain Blanc\/250g de pain Complet<br>\r\n+ 10g de Beurre\/2c. \u00e0 caf\u00e9 de confiture all\u00e9g\u00e9e<br>\r\n6 blancs d\u2019\u0153ufs + 2 jaunes omelette) <b>ou <\/b>410g de fromage blanc \u00e0 20% ou 30g de whey advanced, Th\u00e9 <b>ou <\/b>Caf\u00e9<\/td><td>140gr de <b>Gainer<\/b>&nbsp;+ 250ml&nbsp;d&rsquo;eau<br>\r\n<b>ou<\/b><br>\r\n130g de thon au naturel ou 160g de blancs de poulet en salaison ou 40g de whey advanced<br>\r\n4 tranches de pain de mie&nbsp;ou 6 tranches de pain d\u2019\u00e9pices<br>\r\n1 pomme ou 1 kiwi<br>\r\n30g de fruits secs ol\u00e9agineux<\/td><\/tr><\/tbody><\/table>\r\n\r\n\r\n\r\n<table class=\"wp-block-table\"><tbody><tr><td><span style=\"color: #ff6600;\"><b>Repas\/Collation &nbsp; MIDI &amp; AM<\/b><\/span><\/td><\/tr><\/tbody><\/table>\r\n\r\n\r\n\r\n<table class=\"wp-block-table\"><tbody><tr><td><span style=\"color: #ff6600;\"><b>D\u00e9jeuner<\/b><\/span><\/td><td><span style=\"color: #ff6600;\"><b>Collation apr\u00e8s midi<\/b><\/span><\/td><\/tr><tr><td>300gr (cuit)&nbsp;de P\u00e2tes\/Riz\/ Pommes de&nbsp;terre<br>\r\n260g de viande rouge ou poisson gras (saumon, thon, maquereaux)<br>\r\n120g de l\u00e9gumes verts avec 1c \u00e0 soupe d\u2019huile d\u2019olive<br>\r\n1 fruit au choix<\/td><td>150gr de <b>Gainer<\/b>&nbsp;+ 250ml&nbsp;d&rsquo;eau<br>\r\n<b>ou<\/b><br>\r\n190g de fromage all\u00e9g\u00e9 ou 200g de jambon blanc ou 45g de whey advanced<br>\r\n150g de g\u00e2teau de riz ou semoule<br>\r\n1 banane<\/td><\/tr><\/tbody><\/table>\r\n\r\n\r\n\r\n<table class=\"wp-block-table\"><tbody><tr><td><span style=\"color: #ff6600;\"><b>Repas\/Collation &nbsp; SOIR<\/b><\/span><\/td><\/tr><\/tbody><\/table>\r\n\r\n\r\n\r\n<table class=\"wp-block-table\"><tbody><tr><td><span style=\"color: #ff6600;\"><b>D\u00eener<\/b><\/span><\/td><td><span style=\"color: #ff6600;\"><b>Collation soir<\/b><\/span><\/td><\/tr><tr><td>280gr de viande blanche ou poisson gras<br>\r\n200gr (cuit)&nbsp;de P\u00e2tes\/Riz \/ de Pommes de terre<br>\r\n140g de l\u00e9gumineuses<br>\r\nL\u00e9gumes verts \u00e0 volont\u00e9 avec 1c \u00e0 soupe d\u2019huile isio 4<\/td><td>40gr de&nbsp;<strong>whey advanced<\/strong>&nbsp;+ &nbsp; 250ml&nbsp;d&rsquo;eau<br>\r\n<b>ou<\/b><br>\r\n8 blancs d\u2019\u0153ufs avec 1 jaune<br>\r\n<b>ou<br>\r\n<\/b>430g de fromage blanc \u00e0 20%<br>\r\n50g de fruits secs ol\u00e9agineux (noix, amandes&#8230;)<\/td><\/tr><\/tbody><\/table>\r\n\r\n\r\n\r\n<p>Post training : 40g de whey advanced<\/p>\r\n\r\n\r\n\r\n<p>Retrouvez le<strong>&nbsp;<a href=\"\/conseils\/hit\/\">programme d\u2019entrainement Hardcore HIT <\/a><\/strong>correspondant \u00e0 ce programme d\u2019alimentation<\/p>\r\n\r\n\r\n\r\n<p>D\u00e9couvrez \u00e9galement nos<b>&nbsp;<a href=\"\/76-prendre-de-la-masse\">programmes de suppl\u00e9ments&nbsp;pour&nbsp;la prise de masse<\/a>.<\/b><\/p>\r\n\r\n\r\n\r\n<p><span style=\"font-size: x-small;\">Photo iStockphoto.com<\/span><\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>Consommer des calories de qualit\u00e9 pour favoriser l&rsquo;anabolisme, gagner en poids et en masse musculaire.<\/p>\n","protected":false},"author":2,"featured_media":51479,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1877],"tags":[82,458,40,49,103,41,48],"post_theme":[2180],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Programme alimentaire Prise de Masse Extr\u00eame Hardcore<\/title>\n<meta name=\"description\" content=\"PROGRAMME ALIMENTATION PRISE DE MASSE HARDCORE \u2705 Objectifs : \u2605Consommer un max de calories \u2605Aliments volume musculaire extr\u00eame \u2605Plan alimentaire prise de masse\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitadium.com\/conseils\/prise-masse-hardcore\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Programme alimentaire Prise de Masse Extr\u00eame Hardcore\" \/>\n<meta property=\"og:description\" content=\"PROGRAMME ALIMENTATION PRISE DE MASSE HARDCORE \u2705 Objectifs : \u2605Consommer un max de calories \u2605Aliments volume musculaire extr\u00eame \u2605Plan alimentaire prise de masse\" \/>\n<meta property=\"og:url\" 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