Protein is the vital macro-nutrient that helps allow your muscles to repair from your intense training. So if you were looking for a nutrition strategy on how to build muscle and gain weight than you found it.
Even so, there are more parts besides just protein needed in this nourishment plan. Let’s face it, there are so many people telling us differing information on how we should eat. We have all types of alleged experts explaining to us the suitable ways to eat or diet to burn fat, blah blah blah.
We’re not articulating that they’re all wrong, it is just that there’s a great deal of conflicting information floating around out there. Likewise a great deal of it is tailored to burning fat which is not precisely what we’re after on a muscle gaining diet.
So, let’s supply you with some principles on how to solve the puzzle once and for all.
Firstly, there are 4 key Macro-nutrients that are required:
1. Protein- some good ones to pick are chicken breasts, eggs, lean steaks, lean ground beef, turkey, tuna, shrimp, salmon, lean ham, swordfish, wild-game, and low fat cottage cheese.
2. Carbohydrates- some good choices are baked potato, sweet potato, brown rice, pasta, oatmeal, beans, corn, strawberries, melon, apples, oranges, bananas, fat-free yogurt, and whole-wheat bread and grains.
3. Vegetables- some good ones to pick are broccoli, asparagus, lettuce, carrots, cauliflower, green beans, green peppers, mushrooms, spinach, tomato, peas, brussell sprouts, cabbage, celery, zucchini, cucumbers, and onions. Typically fresh or frozen are best.
4. Fats- some good ones to pick are avocado, sunflower seeds, pumpkin seeds, cold-water fish, natural peanut butter, olives and olive oil, safflower oil, canola oil, sunflower oil and flax-seed oil. Stay away from butter, fried foods, mayonnaise, sweets, and dairy products.
A good ratio for your day to day calories would be: 30% protein, 40% carbs, 10% vegetables, and 20% fat.
Now, here is a quick hint for determining your basic caloric requirements for gaining weight and at the same time keeping your fat accumulation low. We have tried different ways and compared them and this one is pretty exact. There are some more complicated methods to zero in on the exact amount of calories you should eat and Sean Nalewanyj covers these in depth in his program The Truth about Building Muscle.
Nonetheless, for our purposes here we will employ the easier formula.
To determine your DAILY CALORIE REQUIREMENTS FOR BUILDING MASS, merely multiply your body weight by either 17, 18, 19, or twenty depending upon how fast your metabolism is and what your daily activity level is.
For instance, if your metabolism is relatively normal choose a smaller number like 17 or eighteen. However, if your metabolism is pretty high or fast, we suggest selecting a higher number like 19 or 20.
Likewise, if your day to day activity level is lower (ie you sit on the couch all day and watch t.v.), then choose a smaller number like 17 or eighteen. On the other hand, if you have a rather active day or workout a bunch, or if your job is manual labor, you could be better off selecting a higher number like nineteen or twenty.
So, what if you’ve a fast metabolism, but do not have a lot of daily activity ( ie you have a desk job.) Well, in that case maybe you had better select a number in between like eighteen or nineteen.
OK, now that we have that covered here’s the equation written out. We will assume that this person weighs 150 pounds, has a fairly high metabolism, works out 3-4 times a week, and has a desk job.
150 lbs X 19 = 2,850 calories per day to gain weight.
Pretty uncomplicated huh? Now, just divide that number by six and that is how many calories you should be acquiring for each meal. Of course start with this number and adjust by 500 calories as needed. To put it differently, if the person in our example above is not gaining weight he might up the daily calories to 3,350 and monitor what changes after the increase.
Of course we cannot cover the immense scope of information on mass building nutrition in one post, but do not despair….You’ll be able to absorb even more nutritional recommendations by visiting Our Muscle Building Articles Page.
See you there,
Brandon and Cory Cook (aka The Cook Brothers)
About the Author:
Brandon Cook is creator of The Awakened Warrior Blog, and co-creator of HardgainerMuscleBuilding.com, a website specifically created to teach people with the ectomorph body type the laws and scientific techniques for building a classic, muscular and functional physique.
HargainerMuscleBuilding.com contains a free email class dealing with the basic principles of working out naturally, eating a nutritious, muscle-building diet, and understanding the truth about supplements. The website is filled with free articles, videos, and the programs you need to create your ideal body.
Please visit us at http://hardgainermusclebuilding.com
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