Drinking plenty of water (up to a gallon or 4 liters or more per day) between meals helps in the transportation of important nutrients needed to your muscles quickly, and thus, assists faster muscular growth.Ī high-protein consumption can tax the kidneys, which go into overdrive trying to process and excrete the nitrogen in protein. The ratio would look like this: 26% protein / 60% carbohydrate / 14% fat - a good bodybuilder dietary cuisine. This would consist of 172 grams of protein (688 calories), 400 grams of carbohydrates (1600 calories) and 40 grams of fat (360 calories) totaling 2,648 calories. Find a ratio that best suits you to meet your goals.Ī good formula to follow for increasing LBM while decreasing fat weight for someone weighing 200 pounds with 14% body fat eat 1 gram of protein per pound of lean body mass weight, 2 grams of carbohydrates per pound of body weight and 0.2 grams of fat per pound of body weight. Cutting back on fat would increase carbs to a better overall percentage. Fat is somewhat high for being 25% so that is something to cut back on. We will guess fat intake to be as high as 70 to 80 grams (this can fluctuate day by day): 720 (80 x 9). Consuming 350 grams of carbs is: 1400 (350 x 4). ![]() Total calories from that is: 700 (175 x 4). Say an individual consumes about 175 grams of protein. Ratios: 18% protein / 69% carbohydrates / 13% fat. It is not recommended you decrease your fat intake below 10% or increase your protein above 30% of total calories, that is, unless you are training for a bodybuilding competition (see above).įor LBM maintenance purposes an endurance athlete who weighs 180 pounds with 10% body fat should eat 1 gram of protein per pound of lean body mass weight per day at 162 grams of protein (648 calories), 3.5 grams of carbohydrates per pound of body weight per day at 630 grams of carbohydrates (2,520 calories), and 0.3 grams of fat per pound of body weight per day at 54 grams of fat (486 calories). Ratios: 22% protein / 57% carbohydrates / 21% fat.įat intake around 20-25% of total calories consumed is good for making muscular gains. ![]() 7-10 grams of fat must be consumed per meal 4 to 6 times a day. 60-80 grams of carbs must be consumed per meal 4 to 6 times a day.įat should be 0.4 grams of fat per pound of body weight per day at 72 grams (648 calories). Ratios: 24% protein / 59% carbohydrates / 18% fat.) Carbohydrates should be 2.5 grams per pound of body weight per day at 450 grams (1,800 calories). 6 grams of protein (108 grams or 432 calories), 1.5 grams of carbohydrates (270 grams or 1,080 calories) and 0.2 grams of fat (36 grams or 324 calories) per pound of body weight for maintenance. (A sedentary individual would require at least. 20 to 40 grams of protein must be consumed per meal 4 to 6 times a day. A muscle can only fully recover if it has been fed the proper nutrition on a daily basis because you may never know when the body may need the nutrition for assisting muscular growth or effecting body composition change.įor anabolic purposes, a bodybuilder who weighs 180 pounds with 6% body fat should eat 1 gram of protein per pound of lean body mass weight per day at 169 grams (676 calories). However, even though the body may not need the extra calories on non-training days it may in fact need them for the recovery and recuperation process that lasts 48 to 72 hours under normal circumstances.īased on an individual's recuperative ability, it may take less or longer. A protein drink (preferably taken as a pre-workout meal) would constitute a meal. You must eat 4 to 6 small frequent meals throughout the day. ![]() Formulas to start with for calculating calories and percentages from grams eaten is follows: Carbohydrates at 4 calories per gram, protein at 4 calories per gram, and fat at a whopping 9 calories per gram.
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