Ok, so you want to get huge?! You get into the gym, pound weights till you have a big red head, go home and that’s it, you maybe think that all you have to do. Pump the weights. If only it was that simple.
Nutrition plays a very large part of recovery and growth. Without both you won’t put muscle on. Bodybuilding diets are constantly changing due to the increase of your muscle mass; if you put muscle on you have to eat more, if you lose muscle you need to eat less. So how do you keep an eye on what is happening inside the body?
Well, you have two means that would work. The first is the good old scales that sit gathering dust in the bathroom; you should monitor your weight to see if your goal to put muscle on is causing an increase in bodyweight. If the scales show that weight are staying the same or going down then its time to look at the diet and eat more. If the weight is going up then is it muscle? or is the stomach getting bigger? If it’s the stomach getting bigger then you are eating too much. But be cautious, you can expect to put some bodyfat on when trying to put muscle on, but you want to monitor that the dreaded fat isn’t going on to much.
Another good method of checking which is going up, muscle or fat is to use a set of body fat calipers. By using the calipers every two weeks that will show exactly what is happening, if muscle is going down due to not eating enough then that will show with the calipers and you will need to eat more. If the calipers show that bodyfat percentage is going up then you need to eat less. All good gyms will have a set of calipers and as long as the same person does the measurements every time you should be able to get a true reading as to what exactly is happening. Once you have obtained the amount of total millimeters and your bodyweight, the chart that comes with the calipers will show what bodyfat percentage you are. Now comes the clever bit. If you take your bodyweight in pounds and times it by the bodyfat percentage then that will come out with your total bodyfat. Then take this figure from the total bodyweight and that will give you a figure for your fat free mass. The figure is not all muscle but includes internal organs, bones etc. but just use the figure as muscle for our calculations.
The two figures you have just worked out, the total bodyfat and fat free mass, should be written down and kept. Then next time you have the measurements done you will see if the bodyfat percentage has gone up. But more importantly has the total fat stayed the same or gone down?. Has the fat free mass gone up? Which is what we want, or gone down, which we don’t want. You will find that if your food intake is right then with your exercise and nutrition the fat free mass will go up and the total bodyfat will go down. But if your not eating enough then you will find that the fat free mass (muscle) is going down and the bodyfat will go up - not what you want!
Bodyfat Calculations
Example of calculations of bodyfat, and fat free mass, using the weight as 200lb, and a bodyfat percentage of 21%.
| Bodyfat Calculations Example | |
| Bodyweight: | 200lbs |
| Bodyfat Percentage: | 21% |
| The calculations... | |
|
Step1. Bodyweight x bodyfat percentage = lb bodyfat. (200 x 0.21 = 42 lb bodyfat) |
|
| Step2. Bodyweight – 42 = fat free mass (200 – 42 = 158) (This figure is the total amount of fat free mass). | |
| So now we know... | |
| Bodyweight: | 200lbs |
| Bodyfat Percentage: | 21% |
| Total Bodyfat: | 42lbs |
| Fat Free Mass: | 158lbs |
The next time you have the bodyfat percentage done ideally, you want to see that the fat free mass has gone up and the total bodyfat has stayed the same or has gone down. That is the ideal situation. But sometimes it doesn’t happen and the fat has gone up and the fat free mass has gone down. The reason that the fat free mass goes down is that possibly you are losing muscle which you are not eating enough food for the amount of work/training you are doing.
Ok, I hear you saying, what if I train at home? Well in this situation we can use the old favorites, a set of scales and the mirror. You know, the one you use to admire yourself in!
The bathroom scales should show an increase in your bodyweight, if it's not going up then your not eating enough. If the mirror is showing an increase of bodyfat around the middle then you are eating too much.
So how do we set about setting a nutrition plan for ourselves? Firstly we need to know how many calories we should eat in a day, on top of the calories required for our body at rest we need to add into the diet calories we expend on daily activities and our training.
Use This Calculator to work out your calories per day. As a basic starting point, we use a ratio of protein, carbohydrates, and fats (PCF) of 30% protein, 50% carbohydrates and 20% fats. Remember that protein and carbohydrates contain 4 calories per gram, fat contain 9 calories per gram.
An example: The calculator has given us a value of 2900 calories per day, so use the following calculation to find the PCF ratio:
- Protein: 30% of 2900 = 870 calories / 4 = 217.5g per day.
- Carbohydrates: 50% of 2900 = 1450 calories / 4 calories = 362.5g per day.
- Fat: 20% of 2900 = 580 calories / 9 = 64.4g per day.
So now you know exactly how much food you require per day. Now you will need to find out how much food you require (approx) per meal. You should be using frequent feedings and as such should divide the grams of food given above into as many meals per day as you can fit in, usually between 5-8 meals per day.
So to work the above amount of grams of food per day you use the following calculation:
- Total meals required per day 6. (Figures rounded off)
- Protein: 217.5g / 6 = 36g of protein per meal x 6
- Carbohydrates: 362.5g / 6 = 60g of carbohydrates per meal x 6
- Fat: 64.4g / 5* = 13g of fat per meal x 5*
* Note: In the after training meal you want the nutrients to be digested quickly and fat delays the digestion of the meal, so fat is omitted in this meal only.
Below are listings of the best foods for our nutrition plan, and for our recovery and growth from training. The amounts have been put as per ounce (28g) of each food for easier calculation.
So to work out a meal you have to look at the lists given below and choose what foods you want to use in a particular meal to give you the amounts required per meal.
Example: Evening meal.
(Requirements, protein 36g, Carbohydrates 60g, Fat 13g)
| Food | Protein(g) | Carbohydrates(g) | Fat(g) |
| Beef (sirloin grilled) 3oz | 27.9 | 0.0 | 8.4 |
| Brown rice (cooked)6oz | 4.2 | 38.4 | 1.2 |
| Carrot (2 large) | 2.0 | 14 | 1.2 |
| Cabbage (2oz) | 0.8 | 3.2 | 0.0 |
| Green beans (2oz) | 1.0 | 4.0 | 0.0 |
| Totals: | 35.6 | 60 | 10.8 |
So you can see by the above meal that you are very close to the total amount that is required per meal, you can have larger meals for the main meals like breakfast, lunch and evening meal, and smaller meals for mid morning, mid afternoon, and supper time.
Use the charts below to calculate your meals for your given calculations, you will find that after you have done it a couple of times how easy it is, and you will also get to know what the portion size you require for that given amount of food.
Once you have your food sorted out, give the plan two weeks for the body to adapt to your new eating plan. Then if...
- You're not gaining weight. Eat twice the amount of carbs and 1.5 times as much protein at two of your meals per day.
- You're gaining weight, but its as much fat as it is muscle. Eliminate carbs at your last two meals of the day, (excluding your post workout meal.
- You're gaining weight and losing bodyfat. Follow the directions in rule (1) above at every meal.
- You did fine at first, but now your bodyfat has increased. Halve your carbs at your last two meals. If the bodyfat falls in two weeks, increase your carbs.
Best Foods For Muscle Building
Below is a list of the best bodybuilding foods and their macronutrient profiles, with the information below you can build a diet based on your own particular goals, mass building, getting lean, or just basic maintenance of your diet.
Meat, Fish, Poultry. (per ounce, 28g)
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
| Atlantic Salmon | 56.6 | 7.7 | nil | 2.4 |
| Bacon back (grilled) | 27.0 | 3.4 | nil | 1.2 |
| Beef (mince-lean) | 53.0 | 8.0 | nil | 2.1 |
| Beef (silverside) | 54.4 | 8.7 | nil | 1.8 |
| Beef (sirloin-grilled) | 64.0 | 9.3 | nil | 2.8 |
| Beef (topside) | 54.7 | 9.9 | nil | 1.5 |
| Catfish (fillet) | 46.6 | 8.0 | nil | 1.2 |
| Chicken (breast) | 49.7 | 9.6 | nil | 1.2 |
| Chicken (drumstick) | 23.6 | 3.7 | nil | 0.9 |
| Chicken (thigh) | 33.6 | 4.3 | nil | 4.3 |
| Cod | 32.6 | 7.1 | nil | 0.3 |
| Crab (Alaskan) | 30.1 | 5.9 | nil | 0.6 |
| Deli roast beef | 15.5 | 2.5 | 0.6 | 0.3 |
| Halibut | 43.5 | 8.4 | nil | 0.9 |
| Ham (sliced-lean) | 40.7 | 6.2 | 0.3 | 1.5 |
| Lamb (leg) | 63.7 | 8.2 | nil | 3.7 |
| Pork tenderloin | 51.0 | 8.7 | nil | 1.5 |
| Scallops | 27.3 | 5.2 | 0.9 | 0.3 |
| Shrimps | 30.8 | 6.5 | nil | nil |
| Tuna (bluefish-fresh) | 57.2 | 9.3 | nil | 1.8 |
| Tuna (canned-white) | 39.8 | 8.0 | nil | 0.9 |
| Turkey (breast) | 42.9 | 9.3 | nil | nil |
| Venison (tenderloin) | 46.3 | 9.3 | nil | 0.6 |
Dairy & Egg Products. (per ounce, 28g)
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
| Egg (whole-1 large) | 74 | 6.0 | trace | 5.0 |
| Egg (substitute-50ml) | 53 | 8.0 | trace | 2.0 |
| Egg (white-1 large) | 18.0 | 4.0 | trace | trace |
| Low fat buttermilk (250ml) | 98.0 | 8.0 | 12 | 2.0 |
| Ricotta cheese (part skimmed) | 38.3 | 3.13 | 1.3 | 2.24 |
| Yogurt (plain fat-free) | 15.8 | 1.6 | 2.1 | trace |
| Cheddar Cheese (reduced fat) | 54.8 | 7.8 | 1.1 | 2.2 |
| Swiss Cheese (reduced fat) | 56.0 | 8.9 | 1.1 | 1.1 |
| Skimmed Milk(250ml) | 86 | 8.0 | 12 | trace |
| Cottage Cheese (2%) | 25.0 | 4.0 | 1.0 | 1 |
Nuts Seeds and Oils. (per ounce, 28g)
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
| Almonds | 183 | 6.7 | 6.7 | 15.6 |
| Almond Butter (1 tbsp) | 101 | 2.5 | 3.5 | 9.5 |
| Canola oil (1 tbsp) | 124 | 0.0 | 0.0 | 14 |
| Flaxseeds (1 tbsp) | 59 | 2.3 | 4.0 | 4.0 |
| Olive Oil (1 tbsp) | 119 | 0.0 | 0.0 | 14 |
| Peanut butter | 96 | 4.0 | 3.0 | 8.5 |
| Peanuts (dry roasted) | 186 | 7.8 | 6.7 | 15.6 |
| Walnuts | 207 | 4.5 | 4.5 | 21.2 |
Grains, Breads, and Pasta. (per ounce, 28g)
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
| Bagel, plain (1 small-3”) | 190 | 7 | 37 | 1 |
| Barley, pearl (cooked) | 33.7 | 7 | 7.7 | 0.1 |
| Bran Muffin (1 small) | 178 | 5 | 32 | 5 |
| Brown Rice (cooked) | 31.1 | 0.7 | 6.4 | 0.2 |
| Corn, tortilla (1) | 58 | 2 | 12 | 1 |
| Couscous (cooked) | 30.8 | 1 | 6.4 | trace |
| Crumpet (1) | 134 | 4 | 26 | 1 |
| Flour, tortilla (8”dia) | 146 | 4 | 25 | 3 |
| Macaroni (wholewheat) | 39.3 | 1.4 | 8 | 0.2 |
| Oatmeal (cooked) | 17.2 | 0.7 | 3.0 | 0.2 |
| Rye bread (1 slice) | 83 | 3.0 | 16 | 1.0 |
| Sourdough Bread (1 slice) | 88 | 3.0 | 17 | 1.0 |
| Spaghetti (wholewheat) (cooked) | 39.3 | 1.4 | 8.0 | 0.2 |
| Wheatgerm (1tbsp) | 26 | 2.0 | 4.0 | 0.5 |
| White rice (cooked) | 31 | 0.6 | 6.8 | trace |
| Wholegrain Cereal | 84 | 2.0 | 21.4 | 0.9 |
| Wholegrain Crackers (5) | 90 | 2.0 | 14 | 3.0 |
| Wholemeal Bread (1 slice) | 73 | 3.0 | 13 | 1 |
| Wholemeal Pitta (1) | 170 | 6.0 | 35 | 2.0 |
| Wholemeal Pretzels | 115 | 3.3 | 21.4 | 0.9 |
| Wild Rice (cooked) | 28.1 | 1.1 | 5.9 | 0.1 |
Fruits (per ounce, 28g)
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
| Apple 1 (med) | 72 | trace | 19 | trace |
| Apricots (3) | 50 | 2.0 | 12 | trace |
| Avocado (1/4) | 80 | 1.0 | 4.0 | 7.0 |
| Banana (1 med) | 105 | 1.0 | 30 | trace |
| Blueberries | 50.6 | 0.1 | 3.9 | trace |
| Cantaloupe | 9.4 | 0.1 | 2.2 | trace |
| Cherries (tart) | 14 | 0.3 | 3.4 | trace |
| Grapefruit (1/2 Medium) | 41 | 1.0 | 10 | trace |
| Grape Juice (100 ml) | 45.2 | trace | 19 | trace |
| Grapes (seedless) | 20 | 0.1 | 5.4 | trace |
| Melon (cubed) Honeydew | 10 | 0.1 | 5.4 | trace |
| Mango (cubes) | 18 | 0.1 | 4.7 | trace |
| Nectarine (1 medium) | 60 | 1.0 | 14 | trace |
| Orange (1 navel) | 69 | 1.0 | 18 | trace |
| Orange Juice (100ml) | 44.8 | 0.8 | 26 | trace |
| Papaya (cubes) | 10.9 | 0.1 | 2.8 | trace |
| Peach (1 med) | 38 | 1.0 | 9.0 | trace |
| Pear (1 med) | 96 | 1.0 | 26 | trace |
| Pineapple (cubes) | 13.3 | 1.0 | 20 | trace |
| Plum (1) | 30 | Trace | 8.0 | trace |
| Raisins (loose) | 86.3 | 0.7 | 23 | trace |
| Raspberries | 14.3 | 0.4 | 3.3 | 0.1 |
| Strawberries | 9.1 | 0.1 | 2.2 | trace |
| Watermelon (cubes) | 8.5 | 0.1 | 2.2 | trace |
Legumes (per ounce, 28g)
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
| Lima Beans (baby) | 33.8 | 2.0 | 6.1 | trace |
| Black Beans | 36.8 | 2.3 | 6.5 | trace |
| Chickpeas | 46.9 | 2.4 | 8.0 | 0.7 |
| Kidney beans | 34 | 2.4 | 8.0 | trace |
| Lentils (cooked) | 32 | 2.5 | 5.6 | trace |
| Tofu (raw) | 45 | 4.9 | 1.1 | 2.5 |
| Soya beans (cooked) | 79 | 6.8 | 6.2 | 3.1 |
| Split Peas (cooked) | 32.4 | 2.2 | 5.8 | trace |
Vegetables (per ounce. 28g)
| Food | Calories | Protein(g) | Carbohydrates(g) | Fat(g) |
| Artichokes (1 medium) | 60 | 4.0 | 13 | trace |
| Asparagus (4 large spears) | 16 | 2.0 | 3.0 | trace |
| Aubergine (cubed) | 7.0 | trace | 1.4 | trace |
| Beats (sliced cooked) | 2.35 | 0.8 | 2.8 | trace |
| Broccoli (florets raw) | 7.7 | 0.6 | 1.2 | trace |
| Brussels sprouts | 10 | 1.2 | 2.0 | trace |
| Butternut squash | 11.5 | 0.3 | 3.0 | trace |
| Cabbage (shredded) | 6.8 | 0.4 | 1.6 | trace |
| Carrot (1 large) | 30 | 1.0 | 7 | trace |
| Cauliflower | 7.0 | 0.5 | 2.0 | trace |
| Chinese cabbage (cooked) | 3.3 | 0.5 | .05 | trace |
| Collard greens (chopped) | 1.6 | 0.1 | 0.3 | trace |
| Corn, kernels | 22 | 1.0. | 5.0 | 0.3 |
| Courgette (chopped) | 5.0 | 0.4 | 0.9 | trace |
| Cucumber (sliced) | 4.3 | 0.2 | 1.0 | trace |
| Garlic (1 clove) | 5.0 | trace | 1.0 | trace |
| Green beans | 3.7 | 0.5 | 2.0 | trace |
| Green peas (raw) | 24 | 1.6 | 4.3 | trace |
| Kale (chopped) | 6.5 | 0.6 | 1.5 | 0.2 |
| Mushrooms (sliced) | 6.0 | 0.8 | 0.8 | trace |
| Onion (chopped) | 11.5 | 0.3 | 2.8 | trace |
| Pepper (green) Chopped | 5.6 | 0.2 | 1.3 | trace |
| Potato (1 med) Baked | 161 | 4.0 | 37 | trace |
| Potato (boiled) | 24 | 0.0 | 6.0 | 0.0 |
| Potato (mashed with milk) | 23 | 1.0 | 5.0 | 0.0 |
| Pumpkin (fresh) | 5.6 | 0.2 | 1.2 | trace |
| Romaine lettuce (shredded) | 6.2 | 0.6 | 1.2 | trace |
| Spinach | 7.0 | 1.0 | 1.0 | trace |
| Sweet potato 1 med, baked) | 103 | 2.0 | 24 | trace |
| Tomato (1 lge) | 33 | 2.0 | 7.0 | trace |
| Tomato juice (100ml) | 16 | 0.8 | 4.0 | trace |
In Summary...
Remember that if...
-
You're not gaining weight.
Eat twice the amount of carbs and 1.5 times as much protein at two of your meals per day. -
You're gaining weight, but its as much fat as it is muscle.
Eliminate carbs at your last two meals of the day, (excluding your post workout meal. -
You're gaining weight and losing bodyfat.
Follow the directions in rule (1) above at every meal. -
You did fine at first, but now your bodyfat has increased.
Halve your carbs at your last two meals. If the bodyfat falls in two weeks, increase your carbs.
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Comments (223)
Add a comment
Posted Fri, 01/14/2011 - 13:57
I have played basketball at the college level for the past 3 years and have never really worried about by body fat % (14) because I ran everyday and wanted to eat what I wanted and just concentrated on my basketball skills, but recently I have decided to stop playing and finish out school. To stay active and motivated I would like to focus on getting ripped. I am 5'10 170lbs and have about 15% body fat. With school and everything it is hard to cook and everything all the time. Does it make sense to eat 5-6 small meals a day of as low of calories and fat and such and just focus on as much protein as possible? I have been drinking coffee (black) for breakfast and buying a footlong subway sub of some sort (roast beef and turkey mostly, the low cal ones) and eating 6 inches at 10:30 and another 6 inches at 1:30 and doing the same thing at 4:30 and another 6 inch at 7:30 and calling it a day. I also drink about two 45 grams of protein shots (180 cals each) in order to get around 180ish grams of protein a day. I workout 3 days a week as well. Is this a good plan for me? I don't want to get any bigger really (I don't want to look like a stump, even if I am strong with my shirt off. I will have a job where I wear suits in a couple years and I like the look of a thin fitted suit). My goal would be to be about 5% body fat. Thank you
Posted Mon, 02/07/2011 - 14:23
Hi John,
Frequent meals that include protein definitely help when trying to get ripped and keep the muscle you have. Your protein levels look good, but you will want to make sure you keep your diet spot on so you don't lose too much muscle. Here are some articles I recommend:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
http://www.muscleandstrength.com/articles/freaky-abs-monster-guide-shred...
Posted Tue, 01/25/2011 - 20:59
I play competitive baseball in a mens league. I'm a pitcher and just started hitting the weights two weeks ago. I dont eat healthy but I'm need to start. The charts above are alittle confusing. Can you break it down for a begginer? I'm 6ft and weight about 170 to 175 lbs. I'm trying to gain weight. What are your recomendations?
Posted Thu, 02/10/2011 - 07:23
Hi Steve,
I am trying to put together a diet plan to help me bulk up and gain muscle and size. When using the calorie tool it recommends I intake 3,065 per day. I have looked around in so many of the forums on this site and I read I should add a extra 500 calories on top of that which takes it to 3,565. I have done the maths with regards to how much grams of protein,carbs and fat I need per meal(6 a day) which works out as follows: 45g Protein, 75g Carbs and 16g of fat. I am currently taking a whey protein shake called Nutrisport 90+ protein upon waking and before sleeping and usually before a workout which delivers 45.83g of protein, 3.6g of carbs and 1.48g of fats per shake. I am really struggling on how to fit in food around my protein shake? Any advice or help would be greatly appreciated.
Posted Fri, 02/11/2011 - 22:55
Hi Kyle,
I had a questions on the creating a meal plan. If you add all the calories up it dosen`t quit equall the same the same as the pcf calories. For example pcf equal 479.6 calories witch 2900 devided by 6 is 480 calories per meal. But if you add up the normal calories they equal 459.5. So witch one do you add up for total calorie count per day. If it pcf makes sences and if its normal calories your short then. So I am a little confused as you can tell.
thanks
Posted Wed, 02/16/2011 - 19:28
Steve,
i wanted to see if you could help me. I currently 239lbs/5'6". I did the skinfold caliper test and it calulates me to be at like 27% bodyfat and LBM 176. Im lifting 3 times a week Mon, Wed, Fri and tues, thurs, Sat, Sun i do cardio. I have been at this for a month and i have only lost 6 lbs.
Meals
1. 1cup of cerel with d milk.
2. Fugi apple\12 almonds
Workout - 40min
3. 2-3 chicken thighs or one cup of ground beef
with 1 cup of brown rice. 1 fugi apple
4. banana\apple with 14 almonds
5. big spinich\romaine salad with chicken breast or fish(samon)
I think this totals out to about 1800 calories or so.
and since i started i have lost like 2 inches. but the weight is not coming off that quick. what am i doing wrong?
Posted Fri, 03/25/2011 - 00:37
Amazing information, so thanks a lot. You have no idea how much this has helped me. I knew I needed to eat right just didnt know where to start.
Only question is how many times to work out a day? with a 6 meals a day diet plan.
Appricate it thanks
Posted Sun, 03/27/2011 - 04:20
Hi,
Thanks for the great advice above.
My question is about the average person's ability to absorb protein. I read above of people taking 50g of protein in a sitting, but is the body actually going to extract and utilise that amount of protein or will much of it be wasted?
Thanks.
Posted Tue, 03/29/2011 - 13:53
Hey there...
I am a 38 yr old male, weighing about 135 lbs. I just started working out 2 months, and only see 'some' results. I do weight training 3 days a week, and light cardio on some of my off days. My meals are as follows:
630 a: Egg whites and ham, with a protein shake w/ banana
10a: Chobani Greek yougurt w/ fruit and Khasi mixed in
1p: Chicken sandwhich on whole wheat, with a protein shake w/ banana
3p: some type of snack (either apple w/ peanut butter, almonds, or another samndwhich)
530: Gym
7: dinner, ususally chicken w/ brown rice, with a protein shake w/ banana.
I also mix in Glutamine with my last shake. Is this ok, or should I modify it some. I just want to get more defined, to feel more comfortable with myself. SO TIRED of being the 'scrawney' kid :(
Thank you very much for your time!!!
Posted Tue, 04/05/2011 - 14:41
Hi
I really confused tht wht is the best food for gain weight? Ok 1 question how can i gain weight without gaining any fat and what is the best meal and supplement i am 173 cm and 60 kilo
Posted Thu, 04/28/2011 - 18:11
Hey I weigh 195 lb.s i work out 2-4 times a week i run and do other types of cardio for 10 to 20 minutes when i go to the gym and then i do strength traing with bench press leg press dumb bells and other equipment and I've been going for about 2 months I've noticed my arms get a little bigger and that I am hungeir and stronger but i cant seem to start toning or lose this layer of badyfat on my stomach thats really bad im not sure how to set a diet its all kinda of confusing can someone give me some pointers or help?
Posted Tue, 05/03/2011 - 22:04
Thank you for posting this article. It's going to be a great help, but right now I'm starting with a serious need to cut. I used to be in shape, so I still have an adequate base, but years of total neglect have left me way too soft. I'm 5'9", 184lbs. and am 32 yrs old. My BF is close to obese, which has totally blown my mind, especially because in my mind, I still look like an average guy. What I need some clarification on is, how should I be eating while trying to lose my weight. I'm lifting every other day, for an hour to an hour and a half, which includes my 10 min cardio warm up. I just don't know how much I need to take in to maintain and build strength during this period. I've been limiting my intake to about 1500 calories a day, mostly consisting of protein bars and shakes, trying to keep up the protein as much as possible. I've read most of the articles on this site, but they've congealed into an indistiguishable mass of info in my brain. Please help me. :-)
Posted Sat, 05/07/2011 - 13:09
Hi Steve, its the offseason for football (soccer) and im going to start getting stronger! for the meals should i start taking in more calories or stick to the bmr calculator? im 6ft 3 178lb! also will boxing during off season help with my sharpness?
Thanks
Mark
Posted Mon, 05/23/2011 - 03:44
hey cool site, I got a few questions I'm eating about 4100 calories a day. I feel great, I feel like my body is a nice size , I dont really hold a lot of fat around my body. My metabolism is thru the roof, but my waist measures 37 I would like to get it down to about 32. Should I stop increasing my calories and focus on my mid section, or reduce calories. I dont really do that much ab work, or is it that I'm taking in to many carbs. I started my diet 3 months ago at 3000 calories every time I stoped gaining weight I increased it by 250 calories about 62 carb, so I'm somewhere in the 615-650 carb range now. Should I stop doing heavy deadlifts I heared it makes your hips and obliques grow.
Posted Mon, 05/23/2011 - 12:50
Hi Leo,
Here is a resource that can help you lose fat and main muscle:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
Posted Mon, 06/06/2011 - 12:59
Hi,
I was looking for some advice on a meal plan, I workout 6 times a week. I am 21, 5ft 10 and 182 pounds. This is my current meal plan. Can you advise me on whether i should be eating more or less of something.
Wake up - Casein Shake
Breakfast Porridge oats, skimmed milk, banana
Before Gym Whey Protein Shake
After Gym Whey Protein Shake , Brown Bread, Tuna
Snack Fruit, Cottage Cheese, Water
Dinner Steak or Stir Fry or Fish or Turkey Steaks and Veg
After Dinner Protein Bar, Casein Shake, Cottage Cheese.
Posted Mon, 06/06/2011 - 13:28
Hi Tim,
Could you calculate how many calories and grams of protein you are eating per day. That would help...
Posted Mon, 06/06/2011 - 17:25
Hi guys, wuld just like to thank you for this post. Very useful indeed!
I train pretty hard with minimal rest. I don't use steroids and have been training for a few years now my gains have been good but I'm currently trying to kick it up a gear by getting my diet right.
I train 5 times a week and have adapted a pretty intense routine to suit me, quite a few people have commented on it being to much but I keep my sessions down to an hour long and have had pretty impressive gains from it. I also enjoy jogging which I do 3 days a week. My goal is size and strength but I'm aiming to stay lean at the same time. A big ask I know but so far so good I'm gaining size, strength and loosing body fat at the moment. I believe my weight loss is down to the cardio I'm currently doing not my diet. Once I have reached a body fat % I'm happy with I will drop cardio to make sure I'm not compromising muscle gain.
My question is this: I can only train later on at night usually finnish around 8pm, is it wise to still eat carbs at this time or should I stick with high protien meals and minimal carbs?
I've been eating things like brown rice with egg whites, broccoli, baby spinach and chicken in 3 meals a day. I also have a high protein shake as soon as I wake up then oats at 10ish. My rice and the above at 12pm then again at 3pm, another protein shake at 6ish and a shake after I finnish training followed by my tea an hour later.
Kind regards,
Mike
Posted Tue, 06/07/2011 - 11:55
Hi Mike,
First and foremost with nutrition you want to listen to your body. Post-workout you generally feel hungry. Carbs at this time won't turn directly into long term fat. The body is always storing and releasing energy. As long as your calories are in check for your goal, east a solid post-workout meal with carbs.
Posted Tue, 06/07/2011 - 11:39
I wont worry about the casein shake wen i wake up/before bed and with having a lean steak for dinner, i am eating 1234 calories, 112.4 protein.
Posted Sat, 06/11/2011 - 13:13
hi i am 63hight 85kg i do gym 5 days in a week,i eat 4 egg white and 10almonds.3 times meal through of the day and one chicken breast at night.i do work out quiet heavy.i want to know through what i can include more protein in my daily diet.thanks
Posted Mon, 06/20/2011 - 17:36
Hey Doug. Great reading. Marked as one of my FAVES. I'm not sure I understand point 3 of the "In Summary: Remember that if...You're gaining weight and losing bodyfat.
Follow the directions in rule (1) above at every meal."
Rule 1 is increasing carbs and protein. Isn't gaining weight and losing bodyfat what we want to bulk?
P.S. Thank you SOOOO much for the macronutrient breakdown. It's extremely helpful to get that info. in one spot.
Ciao.
Posted Fri, 07/01/2011 - 10:27
Hi
I have been workout for months and I realize a good change in my muscles, they r getting bigger in a noticeable way. But also I gained some fat around my waste .. I'm now trying to reduce my carbs intake and run for about 30 minutes daily .. Does it work?? and if it does, when do u recommend the running, before workout or after workout??
thanks a lot and I will appreciate ur advice ..
Posted Wed, 07/06/2011 - 08:17
Thanks so much for this article, it's exactly what I was looking for!
I'm trying to lose 65 lbs and have been doing a lot of high intensity cardio along with calorie reduction for 6 months so far. I had started with weight training too during the first 3 months and was liking how things were starting to look, but was told by well-intentioned skinny friends to stop the weight training until I'd lost the lbs I want to lose. I've lost 30 so far, but even though I'm smaller in size in my clothes and on the scale, I seem to be looking fatter now than a few months ago - I was looking at that this week again thinking what's happening here?? I'm guessing that's exactly what's happening, I'm losing muscle tissue. That's pretty discouraging but at least now I can get on the right track. I'll be following this article and thread.
Thanks again
Elena
Posted Wed, 07/20/2011 - 07:38
Hi im 6ft 3 18 stone 6 and have just started working out 2 weeks ago, i have cut down on sat fats and have lost about 5 pounds overall since cutting out the fats. Do i just keep eating well or aim to lose some bodyfat before working out more intensly as i feel overweight, i have started eating more carbs and protein any help is appreciated!
Posted Sun, 07/31/2011 - 07:33
i eat 5 meal a day. but i had crete fat
Posted Sun, 07/31/2011 - 13:35
IS it ok to eat the same meals or same food on a regular basis for the sake of saving time and money. Like eating eggs and protein drinks for most of the day?
Posted Thu, 08/04/2011 - 15:28
Yes. I did that for a number of years.
Posted Fri, 08/05/2011 - 19:18
Okay, I am 14 years old. Read your info here and starting doing this. I am about 130 pounds, 5'6-5'7. The calculator told me to be taking 1320. I added 500 because that's what you said. It came down to having 22.8g of protein, 38.12g of Carb, 8.13g of fat/per meal. I have been doing this for about 2-3 days now. So far I have one question. After I eat one of my meals about 30-60mins after I get really hungry again. Should I be adding something to this diet? Before I started this. I never really had this feeling. Thanks man, you've really inspired me!
Posted Mon, 08/08/2011 - 15:45
Hi Tyler,
1800 calories is too low. A calculator is only good if you are around an average body weight. I would suggest trying 2500-3000 calories per day as a starting point.
Posted Wed, 08/10/2011 - 18:09
hey steve,
i am 15 and i am trying to lose stomach fat(i want a flat stomach and hopefully can build noticeable abs)
i am also trying to get bigger biceps chest triceps back shoulders etc while losing stomach fat.
Would a low car high protein diet work to accomplish these goals, if not what would you recommend?
Posted Fri, 08/12/2011 - 17:07
Hi Ben,
What is your current height and weight?
Posted Mon, 08/15/2011 - 12:56
lol this is my 4th time trying to reply, hopefully this one posts :)
i am 6 foot 195lbs
Posted Tue, 08/16/2011 - 14:43
Hi Ben,
You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Mon, 08/15/2011 - 01:02
hey steve, i have alot of muscle on my stomach but theres abit of fat covering it, i dont really watch my diet, what should i do?
Posted Tue, 08/16/2011 - 14:45
Hi Jake,
You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Fri, 08/19/2011 - 13:29
hey steve,
if i want to build muscle while losing fat at the same time (if its possible)
how should my diet be, high protein and low carbs? or high protein and a normal intake of carbs?
Posted Wed, 08/24/2011 - 16:20
Hi Ben,
You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Fri, 08/19/2011 - 19:08
hey,
is the info about all the meat on this page(the cals, protein, ect)is it weight after the meat has been cooked?
thanks
Posted Mon, 09/05/2011 - 06:07
Hi Steve,
I've been going to gym alot lately, and doesnt see much difference. In fact i started losing weight instead of gaining. I think its the diet problem. I dont know what to eat and when to eat. Plus i do take whey protein after i work out. Is it possible for you to revise a diet plan for me thanks
Posted Thu, 09/22/2011 - 10:43
Hi John,
I would recommend asking for some help on the forum. You will receive some great advice.
http://www.muscleandstrength.com/forum/
Posted Wed, 09/21/2011 - 14:04
Hello,
I am relatively new to this whole meal plan creation.
I am in need of some guidance.. I've done lots of research of what foods to eat my only problem is I have no Idea what to make (meal wise) per meal and how much of it. I have always been "skinny" I am 6'2" and around 157 to 160 lbs. I am wondering if there is a meal plan already made that I could follow? I've come to the conclusion that my lack of weight gain is due to my food intake.. If you could point me in the right direction that would be wonderful!
Thanks,
Benjamin
Posted Sat, 10/01/2011 - 10:34
Hi Ben,
There is a sample bulking plan for hardgainers here:
http://www.muscleandstrength.com/workouts/ex-hardgainer-workout-eating-p...
Posted Sun, 10/02/2011 - 07:46
Hello,
I am Ruben, 5'11 and 180 pounds. My BMR tells me I need about 3300 calories on a day. My question is: i recently bought celltech and i am wondering if i should distract the calories from celltech from the calories I use on my diet?
Thanks
Ruben
Posted Sun, 10/02/2011 - 15:24
Yes. All calories count.
Posted Wed, 10/05/2011 - 19:27
Hi Steve, I'm just wondering how can I put on a stone and a half in muscle mass so I can get to my goal 12 stone then I will be happy, I weigh 10 and a half stone at the moment, but I find it really hard to put on weight due to my job because it involves walking up to 8 miles a day, I train 5,6 times a week 2-3hours a day in the gym and I just eat a load of chicken, rice , potatoes, pasta, tuna and more carbs and protein, but it's really hard for me to gain muscle mass because I'm just burning it straight away, I've got the ripped physique at the moment and I wouldn't mind keeping it that way but just being a little more heavier so I just look more bigger,write back to me when possible, thanks tom.
Posted Fri, 10/07/2011 - 14:10
You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eat to maximize muscle gains. Here are some articles that can help:
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
http://www.muscleandstrength.com/articles/building-muscle-eating-like-a-...
Posted Tue, 11/08/2011 - 10:11
Hi Steve,
I have a job where I work graveyard shifts for half of the week (4 days), and then the other half of the week (3 days), and I know that it is hard to keep your metabolism on track when your sleep schedule is so erratic. I eat at least 5-6 meals per day, not always with the best ratio of Fat/Carbs/Protein, but I would say that I get plenty of Protein, Carbs, and Fat throughout the day in total. Are there any tips or advice you can offer that will help me maximize my efforts as it relates to my crazy work/sleep schedule?
Posted Fri, 11/25/2011 - 13:24
My best advice is to eat mostly nutritionally dense foods and try to start away from dirty foods, especially on days where you had sub-par sleep. Keep your snacks healthy so if you do feel like eating more, you are providing your body with what it needs.
My only other piece of advice is to listen to your body and plan your biggest meals at times when it makes the most sense.
Posted Tue, 11/08/2011 - 21:16
Hi
I am 5ft9 and weigh 9 & 1/2 stone im 17 nearly 18 and i want to bulk up my shoulders chest and arms i eat alot of meat but i dont put on weight i recently went into a shop and the shop assistance said i need to take Crash Weight-Gain and Zinc multi-vitamin tablets is that something i should proceed in using.
Thanks
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