Keeping Track of Nutrion Goals - especially for hardgainers
Like many hardgainers, I understand the frustration that comes with trying to gain muscle and I too am looking for the ultimate workout that will put me ahead. Truth is 85% of us are hard gainers and only 1% are genetically gifted. That means for the rest of us we have little room for error as far as diet and exercise goes because we are not naturally blessed.
I am a firm believer that nutrition is 90% of the battle. That is why I have devised a plan to help keep track of my diet using a useful webtool that I will further explain in a second. It is important to find out how many calories you need to sustain or merely maintain your current body weight. I am 160 lbs with 8% bodyfat which means I am roughly 140lbs of solid muscle.
to find out how many calories you need to consume use the following formula
body weight (of pure muscle) x 10 + 1500 x 1.6 (for those who are active) or 1.4 (for those who are moderately active) or 1.2 (for those who dont do shit…which I am guessing is none of you)
Mine came up to roughly 4720 calories! That is a lot. I had previously only been consuming 3000 calories MAX! Now I know to gain weight I need at least 5500 calories from solid foods. I am planning on consuming 600g carbs, 300g protein, 80g fat to gain weight.
A website titled nutritiondata.com will help you determine which foods are high in protein and carbohydrates, etc to target your specific goals. It will tell you the benefits of certain foods and the not so good facts as well. It even has information on fast foods so that you can really get a feel for what you are ingesting. Its a pretty niftty tool and its free which is great. Hope this somewhat helps those who have given up on their pursuits.
here is an example of the website: http://www.nutritiondata.com/facts/poultry-products/702/1?quantity=6.0
