マッチョになりたいのに体重が「増えにくい人」へ、ガチのトレーナーがやるべき事をアドバイスしてみる

こんにちはー!健っす。
大手スポーツクラブに勤務しながら、ボディビル大阪クラス別優勝、日本クラス別10位、年間のパーソナル件数は800件ほどあるガチなトレーナーが執筆するでー。
つまり記事の信頼性は、ある程度あるかなと思ってるで!

体重が増えにくい人は一定数「いる」

感覚的には10%くらい「いる」
あなたの周りにもいいるだろうね。

いやあ、俺を含めて90%の人が当てはまる「欲望のままに食べたら太る人」にとっては、大変羨ましい限りだね。
しかしこういう体重が増えにくい人にとって、大きな弱点がある。
それを知ると一概に「羨ましい」と言えなくなるんだね。

その弱点とは「マッチョ化しにくい」
ああ、致命的だ。

今回はそんな、太りにくいひと、少々マニアックに言うと、「ハードゲイナー」の人に、マッチョ化へのアドバイスをするよー。

結論

『筋トレを日々頑張ることは前提として、「朝昼晩、多めの食事を継続する」』
これが結論だ。
10%の中の、さらに1%の人を除くと、基本的に食べている量が少ないことがほとんどなんだ。

具体的に説明しよう。
「食べても太らない人」に、こう質問してみよう。

『朝食は何を食べました?』

「食べていないです」
「パン1枚だけです」
「コーヒーだけです」

このような答えが容易に帰ってくる。
別のケースでは、「今日は食べた」といった表現をすることも多い。
つまり、週7回の朝食が、しっかりと摂取できていないということだ。

つまり太らない人のほとんどは、人の目がある場所では多く食べるけど、一人でいる時にはあまり食べない、ということ。
よって、太れない人へのアドバイスは、「朝食、昼食、夕食をしっかり食べることを継続する」
これが本当に大切なんだ。

体重を増やすためのサプリメントや、栄養素を調べるよりも、こっちのほうが大切だと思う。

具体的な食生活の提案

俺も実は過去に体重を増やそうとした時期がある。
身長が167㎝、体重が87㎏まで増加させたことがある。
ちなみに無駄だと思った。

が、今回はその食生活を紹介してみる。
体重が増えにくい人にとっては参考になるかなと思う。
繰り返しになるが、この食生活を「継続」することが大切だからな!

朝食
白米300g
卵×3
プロテイン30g
ビタミン&ミネラル

間食
プロテイン30g

昼食
カップラーメン1個
唐揚げ弁当1つ

間食
プロテイン30g

間食(トレーニング前後)
マルトデキストリン30g
BCAA10g
クレアチン5g
プロテイン30g

夕食
白米300g
肉料理、納豆、野菜など適当にいっぱい

就寝前
カップラーメン1個
プロテイン30g
ビタミン&ミネラル

こんな感じ。
まだ実家で暮らしているときだったなぁ。
今見るとカップラーメンによって無駄な脂質が多すぎる・・・
カップラーメンを抜き取れば、今でもまぁおすすめできる献立かなと思うよ。

上記の食生活を継続しても、体重が増えない人がいる

10%の食べても太らない人の中の、さらに1%のマジでガチの太らない人。
筋トレ界では「ハードゲイナー」と呼ばれているよ。

非常に残酷な表現をするが、病気に近い症状だと俺は考えている。
例えばフードファイターによくみられる症状で、血糖値が上がりにくい体質。
他には異常なほど胃腸が弱く、人並みの3分の1ほどしか食べられない。
または、胃腸の形状や機能が悪く、正常な吸収ができていない、など。

じゃあどうすればいいのか?
結論、努力しかないよね。

かの有名な故人マッスル北村氏。
ボディビルにのめり込む前まではm体重が50㎏台であったそうだ。
彼は狂気に満ち溢れた努力で体重を倍増させ、「胃腸も筋肉です(いっぱい食べれば鍛えられる)」と笑顔で言い放った。

かの有名なスヌーピー。
「配られたカードで勝負するしかない」と言い放った。
周りを羨んでも何も始まらない。
神様から配られたこの体で勝負するしかない。
やるかやらないかはあなた次第。

そう、努力するしかないいんだね。

経験則で、太れない人各パターンにアドバイスしてみる

【元気いっぱいで、運動神経は良く、夕食だけはたくさん食べる細い人】
多分胃腸は強いんだけど、食欲よりも、それよりも趣味などの意欲が勝ってしまっている人。
食べる暇があったら楽しむ!みたいな。
大抵の場合、運動量が多く、代謝も高い。
つまり、朝と昼の摂取量を上げてみてほしい。
俺もやっていた、たまご掛けご飯がおススメ。
早い、おいしい、高たんぱく、流し込める。

【3食べているが、コンビニ食に偏り、仕事が多忙な細い人】
個人経営をしている自営業の店長によくいるケース。
とにかく忙しくて、食事はコンビニのおにぎりや菓子パン。
こういう人は、ぜひ運動の習慣とプロテインの導入をしよう。
運動は腕立て伏せだけでいい。日々回数を増やすように頑張る。
プロテインは安いやつでOK。お腹を壊すようなら大豆プロテインを使おう。
食事と同じタイミングで、30gを3回摂取するようにしよう。
体調に気を付けて仕事頑張るんやで。

【とにかく小食、乳製品で下痢、意識しないと1日食べないこともある細い人】
圧倒的に胃腸が弱いケース。真のハードゲイナー。
ズバリ、3食に、食べたいものを食べよう。
ご飯でもパンでも、なんでもいい、習慣づけよう。
サプリメントを使うならウェイトゲイナーを導入するのもよい。
お腹に溜まる感覚の少ない、自分に合った食事やサプリメントを積極的に摂取してほしい。
もちろん筋トレもしたほうが良い。腕立て伏せでOK。

食べても太らない人が羨ましい?とんでもない!

大は小を兼ねる。
この記事に合うように言い換えてみよう
「大食いは小食を兼ねる」

マッチョになりたい人が、このハードゲイナー(太りにくい人)だった場合、これはなかなかの弱点となるだろう。
人の何割かの追加の努力を要する。

逆に俺を含む90%の人、普通の生活で太ってしまう人はどうだろうか?
マッチョになろうとしたり、女性がメリハリの利いた体を手に入れようと筋トレをしたり、その効果はたくさん食べられるので十分に発揮できるだろう。
そして減量期は、自分の心をコントロールさえできれば、やはり可能だよね。
つまり太りやすい人は増量はもちろん、減量も可能なことが多いんだ。

太りにくい人が羨ましい?
君ね、ダイエットを諦めてお菓子食べてるだけでしょ!

まぁ、言いたいことは分かるけどね!

サプリメントの考え方

サプリメントの優先順位は低い。
3食しっかりと、米や肉を食べることが大切だからね。
でどうしても量が食べられない人や、多忙な人に向けてサプリメントを紹介しておく。

左から解説する。
ウェイトゲイナーはプロテインに、トレーニング中に飲むような糖質のマルトデキストリンを混ぜたものだ。
メーカーによって比率が違うが、6:4くらいのものが多い印象。
もちろん体重を増やしたい人におすすめできる商品で、朝食、ゲイナー、昼食、ゲイナー、夕食、ゲイナー、のように間食に使って欲しい。
もちろん、基本の3食が大切なのが前提な!

次にクレアチン。
こちらは体重の増加させたいだけではなく、筋トレのクオリティを上げたい人、全ての人に摂取してほしい優秀なサプリメント。
今回はコスパ重視のマイプロを紹介。
糖質との相性がいいので、上記のウェイトゲイナーと合わせて、トレーニング後などに5gほど摂取しよう。
私的にはクレアチンローディングは必要ないと考えている。

最後に強力わかもと。
故マッスル北村氏が愛用していた、胃腸薬らしい。
俺は使ったことないから、説明できない。
消化を助けて、いっぱい食べられる、らしい。

まとめ

  • 太れない人は一定数存在し、マッチョ化しにくい
  • 人前では食べるけど、一人でいるときはあまり食べないことが多い
  • でも1%、マジで太らない人がいる
  • 解決方法は、朝昼晩の3食を、「継続すること」
  • サプリメント優先順位は低い

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