Part 2 looks at the amounts of food you need to build muscle and what are the best sources for protein, carbs and fat.

Welcome to the second part of Nutrition for beginners. In part one there is a list of foods that are recommended to eat as part of a nutritious eating plan, these foods are classified as the food groups: Protein, Carbohydrates and Fats.

But how much of each part of the food groups do we need?

We already know that from the Harris Benedict formula that was contained in Part 1 of Nutrition for beginners, that we can work out how many calories per day that we require for our resting metabolic rate (RMR) this is the amount of calories used in the day by our bodies at rest.

Also in Part 1 of Nutrition for beginners is an activity calculator that we can calculate how many calories we burn off every day.

And we also know from Part 1 of Nutrition for beginners that we have to add to the total of the two figures obtained from above. And add ten percent for the thermic effect of food (TEF) this is the amount of calories used in digestion of food.

In Part 1 the following example was given of the total amount of calories required in the day 2600 calories. And the percentages of protein, carbohydrates, and fats was given as 30% - 50% - 20%.

Example: Total calories required 2600 calories per day:

30% of 2600 = 780 calories for Protein
50% of 2600 = 1300 calories from Carbohydrates
20% of 2600 = 520 calories from total Fat

Protein foods contain 4 calories per gram
Carbohydrate foods contain 4 calories per gram
Fat in food contains 9 calories per gram
To calculate calories of food required into the amount of food (in grams) we need:

780 calories from protein, divide by 4 = 195 grams of protein per day
1300 calories from carbohydrates, divide by 4 = 325 grams of Carbohydrates per day
520 calories from fat, divide by 9 = 58 grams of total fat per day
So now we know that we need 195g protein, 325g carbohydrates, 58g total fat.

To stop the rise and fall of blood glucose levels we divide the total amount of foods by as many meals as we can obtain in the day, we are not eating more calories per day only dividing the amount we require between the meals. Research has told us that the best way to eat our foods in the day is six meals rather than have three very large meals to get the required amount of calories per day so from the amounts given that we need per day we divide this amount by six meals.

We can now calculate the required amount of food per meal (amounts rounded off)
Protein required = 195g divided by 6 meals = 33g protein per meal
Carbs required = 325g divided by 6 meals = 54g carbs per meal
Fat required 58g divided by 6 meals = 10g per meal

So how much of each given food group do we need to obtain the required amount of grams of food?


Protein: we need 33g of protein per meal and so what we do is pick from the list what food we require, and the amount of protein obtained from that each ounce of that food is given in grams of protein, so all we do is add up how many grams we need of protein and then have a look at the list and that will tell us how many ounces of each food that we need.

Example: If we want chicken in our meal then we know that we require approx 33g for each meal of protein: So looking at the total grams of protein per ounce of Chicken we can work out that we require 4 ½ oz of Chicken breast will give us 34g of Protein.

Protein Food Protein in Grams per Ounce (28g) of each food
Chicken Breast 7.6g
Turkey Breast 8.5g
Lean Minced Turkey 8.0g
Swordfish 5.1g
Haddock 5.4g
Salmon 5.7g
Tuna (canned) 6.7g
Crab 5.7g
Lobster 6.1g
Shrimp 4.8g
Fillet Steak 8.3g
Sirloin Steak 7.8g
Lean Minced Beef 6.6g
Lean Ham 5.2g
Egg (medium whole) 7.2g
Cottage cheese 1.9g
Protein drinks As per makers serving


Carbohydrates: we know that we require 54g of carbohydrates per meal and so to achieve this amount we pick from the list what carbohydrate foods we require, and the amount of carbohydrates obtained from each ounce of that food is given in grams of carbohydrate, so all we do is add up how many grams we need of carbohydrate and then have a look at the list and that will tell us how many ounces of each food that we need to give us the required amount in grams.

Carbohydrate Food Carbohydrate in Grams per Ounce (28g) of each food
Baked Potato 8.0g
Sweet Potato 6.0g
Yam (boiled) 6.4g
Squash 2.4g
Potatoes (boiled) 4.8g
Brown Rice 8.8g
Pasta 9.4g
Oatmeal 5.7g
Shredded Wheat 8.8g
Baked Beans 4.4g
Corn (on the cob) 3.3g
Strawberries 1.7g
Melon 1.8g
Apple 3.4g
Orange 1.7g
Whole-wheat Bread 11.8g
Yogurts (100ml) 7.7g

Therefore: We need 54g of Carbohydrate per meal. So by looking at the chart and we choose in the meal something to go with our chicken, If we chose brown rice that has 8.8g of carbohydrate per ounce, so from 6 ounces we can get 53g of Carbohydrates. But remember that we would also use Vegetables and fruit with our meals and that would also be required to be taken into consideration although with vegetables the amount of calories in vegetables is very low and you can have a lot of vegetables for little calorific intake. Some fruits contain quite a lot of carbohydrates and would also need to be taken into consideration.


Fat: We get fat out of our foods and red meats contain approx 7g per ounce of Fat. Fish contains approx 4g per ounce, of fat. Chicken contains approx 1g of fat per ounce. Turkey only has negligible fat per ounce and only 1.5g per 3.5oz (100g). An oily dressing can be made up of Virgin olive oil, ginger and vinegar as a dressing for vegetables and salads, and supplements like UDO’s ultimate blend can be used in protein drinks and on food. Flaxseed oil can also be used as a dressing and can also be mixed into a dressing with vinegar and ginger, or used neat. Each teaspoon of oil is 5g of fat.

 So if as was said before that we are using chicken in our meal with brown rice, we now know that chicken has approx 1g of fat per ounce so from our six ounces we get 6g of fat, so we need another 4g, what we would do to obtain that is to use 1tsp of oily dressing on our food. (1tsp = 5g fat)

Note that dairy products and red meats contain saturated fats, which are not good for health reasons, try to stay with fats from sources like: Virgin olive oil, Fish oils, Flaxseed oil/seeds, Sesame oil/seeds, Nuts and nut oils, or blended oils like UDO’s Ultimate blend.

What about fruit and Veg: With regards to the meal given above, we haven’t used any vegetables, given that vegetables are very low in carbohydrates and calories, we still require vegetables along with fruit in the day for vitamins and minerals. So in our lunch above, we could use a salad with our lunch, and have two different vegetables for our evening meal, you can have vegetables or salads with most of our meals, and try for at least two to three portions of fruit per day. Fruit and veg and also grains provide us with valuable fibre in the day which is needed for proper bowel function.

There is also protein in vegetables and fruit but vegetable protein is short in amino acids which proteins are broken down into, and as such we can include the protein in our fruit and veg as long as we eat protein sources such as: Lean meats, Poultry, Fish, Beans, Eggs, and Nuts. Protein drinks, Soya protein. Vegetarians have to be careful to combine different vegetable proteins together i.e. nuts/seeds/grain/pulses to obtain complete proteins.

Remember that this article is only about basic nutrition; once you have grasped the basics then you would be able to work calories, protein, carbs, and fats per meal. A lot of this information is contained in books that can be purchased from good book shops. One that I would recommend is The Collins Gem, Calorie Counter, and has all the information contained in it for each food. But most book shops would contain books with the same information.

It is important to prepare a food diary so that you know what foods are being used in your nutritional plan, and also you will need to know approximately how many calories you consume in the day, the information is required because if we are trying to lose body fat then we would have to decrease calories. When we decrease calories we also still have to think about the percentages of proteins, carbohydrates and fats that we eat in the day, an example would be if we wanted to decrease by 500 calories per day that would equate to 150 cal of protein, 250 cal of carbohydrates and 100 calories of fat (remember that we used a protein, carbohydrate and fat (PCF) ratio of 30% - 50% - 20% in our example above) The same is true if we want to put mass on, and we want to eat more calories in the day we still work in the percentages given above. (If that is the PCF ratio that you are working in, there are many variables of this ratio but that is a bit more specialized and beyond the scope of this basic nutrition article).

Below is an example of three main meals that could be put into a meal plan. You will notice that in foods that we think is a carbohydrate food but you can see that it still contains proteins, and visa versa with a protein food that can contain carbohydrates.

It can be difficult to make each meal exact in terms of Protein, Carbohydrates, and fats, but as long as we can get the total amount of calories per day for a given week then this would be ok. For a bodybuilding competition diet the amount of grams of a given food would be more precise and would be weighed out to give the exact amount.


Food Amount Protein (g) Carbs (g) Fat (g) Fibre (g)
Oats made With water 170g 4 18.0 2 7.2
Milk 100ml 3.3 5.0 0.1 0
Omelette 1 whole egg 4 egg whites 23 2.0 5.0 0
Whole wheat bread 1 toasted 3 16 2 3
Banana Half 0.5 11.5 0 1.6
Total:   33.8g 52.5g 9.1g 11.8g


Food Amount Protein (g) Carbs (g) Fat (g) Fibre (g)
Chicken Breast 100g 26 0 4 0
Brown Rice 100g 2.6 32 1.1 0.8
Mixed Salad Large 3 6 0 3
Oil/vinegar dressing 1 tsp 0 0 5 0
Apple Medium 0.5 21 0 3.7
Total:   32.1g 59g 10.1g 7.5g

Evening Meal:

Food Amount Protein (g) Carbs (g) Fat (g) Fibre (g)
Swordfish Fillet 150g 27 0 6.2 0
Potato Boiled 150g 2.7 25 0.2 1.2
Mixed Vegetables 200g 6.6 26.7 1.0 8.0
Fruit cocktail 110g 0.5 18 0 1.2
Milk Low - fat 100ml 3.3 5.0 0.1 0
Totals:   40.1g 50.7g 7.5g 10.4g

The above gives us three of our 6 meals, the remainder could be protein, and carb drinks with an oil like flaxseed or UDO’s added towards the daily fat total. Some people like having solid foods in these meals for the satiety feeling from whole foods. But at the end of the day we are not all the same and it is personal choice as to what you have in the day to obtain your daily calories.

Fibre: Is important to get a minimum of 25g of fibre in our daily diet for proper bowel function. From the above meals we can see that this would be easily obtained by a balanced diet of fruit and veg the three meals above gives a total of just under 30g.

Fluid intake is equally important as food.

 Water serves as the body's transportation system. It is the medium by which other nutrients and essential elements are distributed throughout the body. Without this transport of supplies the body factory would stop. Water also works as the transport for body waste removal.

Water is a lubricant. The presence of water in and around body tissues helps defend the body against shock. The brain, eyes, and spinal cord are among the body's sensitive structures that depend on a protective water layer. Water is present in the mucous and salivary juices of our digestive systems. This is especially important for moving food through the digestive tract. Persons who experience reduced salivary output soon will realize that foods taste differently and are harder to swallow. As a lubricant, water also is helpful for smooth movement of bone joints.

Water participates in the body's biochemical reactions. The digestion of protein and carbohydrates to usable and absorbable forms depends on water as part of the chemical reaction.

Water regulates body temperature. Our health and well-being are dependent on keeping body temperature within a very narrow range. The human body, which is made of 60-75 percent water, serves this function quite well. Water itself changes temperature slowly and is able to help regulate body temperature by serving as a good heat storage material.

Evaporation of water from body surfaces also helps cool the body. Sweat loss that is barely noticeable occurs every day and night. Individuals may lose up to a pint of water each day in this manner. In hot, humid weather or during exercise, increased sweating and losses of water are more visible and extra fluid intake is imperative under these conditions.

If you have any questions about diets for building muscle you can ask Doug over on the forum. It's free to register and there's plenty of experience members to help you out.

Saunic rane
Posted on: Fri, 05/16/2014 - 07:53

Can anyone here tell me
A proper gym diet.!
I am 18 and need to be fit!
Please help me.!
It would be great-full.!

Posted on: Sun, 07/07/2013 - 01:11


Great article but I am a bit confused. We burn calories when we work out, do we take those calories into consideration for daily intake? And how many calories should I cut for healthy fat loss? (I require 2700 calories per day)

paul stevenson
Posted on: Thu, 05/16/2013 - 05:03

Hi all just what to no best proteine food to eat + is mass gainer good thank .

Posted on: Mon, 02/25/2013 - 17:04

I was wondring if taking steak everyday is healthy?

Posted on: Thu, 01/03/2013 - 16:48


I am looking to gain muscle but stay lean, would you be able to review my diet and give me some tips and guidance on ways I could improve



Omlette - 4 eggs - 1 yolk and 3 whites
Handful of Nuts, peppers, broccoli and ham


Sweet potatoe
Cottage cheese
Small tin of beans
Cup full of veg

12am - midday

1 tin of tuna in brine - mixed with Greek yogurt
40g of whole meal rice
1 x pepper chopped up
Cup full of veg

3pm (Pre - gym)

Protein shake
Handful of nuts

After gym

Protein shake
Peanut butter on toast


Chicken breast
Broccoli, peas and carrots

Before bed

Cottage cheese

Monday - Chest and triceps
Tuesday - Back and biceps
Wednesday - Shoulders and legs
Thursday - Rest
Friday - Chest and Triceps
Saturday - Back and Biceps
Sunday - Rest

Any advice would be much appreicated, thanks in advance.

Posted on: Thu, 11/15/2012 - 16:28

I'm 35 year old female. I train 4-5 times per week: mixed martial arts X 2 times per week and kettle bells X 2-3 times per week. I want to build muscle mass and strength. How much protein, carb should I be taking?

Posted on: Fri, 09/21/2012 - 19:36

Where are you getting your protein per ounce measurements. As I am doing my research, I see this is NOT standard, different sources have different measurements.

Posted on: Sat, 04/16/2011 - 17:12


I'm very confused on which diet should i apply. I'm working out five days a week. I just started 1 month ago, but i've been working out on and off for the past couple of years.
The problem is that i'm 178cm, 65KG! My body has the potential to pack on muscle but i have a problem with gaining weight so if you can please direct me towards the best diet for me, and if possible the best workout routines. Thanks alot!!

Posted on: Wed, 12/01/2010 - 12:31

i was feeling a little pekish so i had 120g of raw baby corn and mangetout while eating i noticed on the label for carbohydrates it said the pack contained 3.4 grams of which 2.6 was sugar is that not a bit high?

M&S Team Badge
Posted on: Thu, 12/02/2010 - 10:48

Hi Andy,

Corn is a very calorie dense veggie. With that said, it's not bad for you.

joe bananas
Posted on: Fri, 09/03/2010 - 13:22

hi i have a small question or three to ask, I have been training for around 8 months and worked on a diet as above only 1600 to 1800 cals, I have lost 4 and a half stone and 10 inchs of my waist, I am pleased my skin has tightend up as my size went down and now I'm 29" waist my problem is as my abs now start to show the skin is not quite tight enough and there appears to be a little to much surplus, so my question is " will the skin naturaly tighten more over time and or are there any other things I should be doing or is this the best level I can expect?"
cheers joe

M&S Team Badge
Posted on: Fri, 09/03/2010 - 13:56

Hi Joe,

Congrats on the weight loss. Is the skin sagging like loose skin, or is this excess fat?

Richard Granger
Posted on: Thu, 09/02/2010 - 16:45

Hello. I am a 39 year old Ectomorph. I have been thin all my life and never had to watch what I eat. I have recently started to workout with weights and track my food intake closely. By using the calorie calculator I need roughly 2550 calories to maintain( I am trying build). On average I intake 3220 calories, 266g carbs, and 181g protein per day over last month. This is over 4 meals a day. I need to increase carbs and protein. Is it going to hurt to increase calories with weight gainer shakes to get addedcarbs and protein. My body fat is 13% with 19.9lbs of body fat and 133lbs of fat free mass. I working out in gym 3 days a week in gym following a beginner program. Then I will go to 4 day splits. I do cardio 2x a week in morning. So what about weight gainer shakes? Does this sound like a solid beginning plan?
Thanks for All the Information

M&S Team Badge
Posted on: Fri, 09/03/2010 - 13:54

Hi Richard,

Weight gainer shakes are a convenient way to add calories. I also recommend whole milk, almonds, dark chocolate and natural peanut butter.

I think you have a very good workout and diet plan. I might suggest that you make sure you are eating protein every 2.5 to 3 hours.

Posted on: Sun, 06/06/2010 - 10:51

iam confused about my diet. i dont know which diet routine i should follow. so please can you tell me about some good diet routine which i can follow? my body type is mesomorph.
my workout routine is
Monday - chest
Tuesday - back
Wednesday - shoulders and abs
Thursday - biceps and triceps
Friday - legs
Saturday - only abs
Sunday - rest day

M&S Team Badge
Posted on: Sun, 06/06/2010 - 11:45

To gain muscle mass, eat at least 30 to 40 grams of protein every 2.5 to 3 hours, and eat more calories then it takes to maintain your weight.

Dennis Espinosa
Posted on: Fri, 01/01/2010 - 21:33

I would like to know what adjustment you would recommend for type 2 Diabetes.( My wife is 63years old and weighs 162 lbs she has the diabetes)According to this cal. ratio ie 30% 50% 20%. In order for her to lose weight and train? Thank You