Nutrition
How many calories should you eat everyday?
Optimal calories for muscle growth should be about 15-20 times your bodyweight in pounds everyday, Example if you weight 200LBS,
200×15=3000
200×20=4000
1. Protein!
If you want to build the maximum amount of muscle mass possible you must pay alot of attention to the amount of protein that you consume everyday. How much? For Maximum gains in size + strength you should intake approximatly 40% of your total daily calories from protein.
So for 200LBS you should be eating between 300-400 Grams of protein per day.
The following formular is used to work it out,
200(bodyweight) x 15(calories)=3000
3000×0.4 (% of Protein)=1200
1200/4 (calories per gram of protein)=300 Grams of protein
200(bodyweight) x 20(calories)=4000
4000×0.4 (% of Protein)=1600
1600/4 (calories per gram of protein)=400 Grams of protein
Good sources of protein include Eggs,Lean Red Meat,Poultry,Milk,Fish,Peanut Butter/Peanuts,Cottage Cheese and Whey Protein. Avoid getting large amounts of your daily protein requirements from Bacon,Ham,Sausages,Whole Milk,Luncheon Meats,High Fat Ground Beef,Cheese
2.Carbohydrates.
Lean muscle tissue is not made of carbohydrates,but it is still a very important nutrient in your quest for bigger muscle’s. Carbohydrates play a very important role in maintaining optimal hormone levels by increasing levels of Insulin, IGF-1 and Testosterone, they also aid in the absorption of protein.
How much do you need?
You should make carbohydrate ’s make up 35% of your total daily calories.
So for 200LBS you should be eating between 262-350 grams of carbohydrates per day.
The following formular is used to work it out,
200(bodyweight)x15(calories) = 3000
3000×0.35(% of carbs) = 1050
1050/4(calories per gram of carbs) = 262
200(bodyweight) x20(calories) = 4000
4000×0.35(% of carbs) = 1400
1400/4(calories per gram of carbs) = 350
**Ultimatly every carbohydrate you consume will be broken down into glucose, you will either use this glucose straight away as an energy source, or store the glucose in your muscle tissue and liver as glycogen, if you glycogen stores are full at the time you will deposit the glucose into your body’s fat cells. Goal = Eat only enough carbohydrates to fully fuel the tasks for that day without going stupid!
Try to get all of daily carbohydrate needs from LOW Glycemic Carbohydrates, avoid simple sugars!!
3.Fats!
Healthy Fats play a very important role in the muscle building process and overall health in general. Make sure you are consuming Healthy Fat! What fats do for us, Increase Testerone Production, Increase Growth Hormone Secreation,Improve Insulin Action,Improve Energy Production Within The Cells, Increase Nitrogen Retenion and Improve your Metabolism! How Much? You should intake approximatly 25% of your total daily calories from healthy fats.
So for 200LBS you should be eating between 83-111 Grams of healthy fats per day.
The following formular is used to work it out,
200(bodyweight) x 15(calories) = 3000
3000 x 0.25 (% of fats) = 750
750/9 (caolories per gram of fats) = 83
200(bodyweight) x 20 (calories) = 4000
4000 x 0.25(% of fats) = 1000
1000/9(calories per gram of fat) = 111
4.Water!
To work out how much water you should be drinking everyday simply multiply your bodyweight (in LBS) by 0.6
So if you weight 200LBS you should be drinking approx 120 ounces of water each day
200(bodyweight in lbs) x 0.6 = 120 ounces. (120 ounces = approx 3.6Litres!)
