|
Diet for Gaining Muscle Mass
To build lean muscle
mass without adding excess bodyfat, you must first determine your desired
caloric intake. Generally, you multiply your desired bodyweight by a factor
of 16 or 17 to find the number of calories you should consume in one day.
Your daily macronutrient profile should be made up of 30% protein, 55%
carbohydrates and 15% fat. Remember that each gram of fat equals 9 calories
and each gram of carbohydrate or protein yields 4 calories.
|
Example: Male; Desired bodyweight 200 pounds |
| Desired bodyweight 200 x calorie factor 17 = 3,400 calories |
| 3,400 x [0,55] = 1,870 calories : 4 = 467 grams of carbohydrate |
| 3,400 x [0,30] = 1,020 calories : 4 = 255 grams of protein |
| 3,400 x [0,15] = 510 calories : 9 = 57 grams of fat |
|
|
| Sample Menu One |
|
| Meal 1 |
| 5 egg whites |
| 1 whole egg |
| 2½ oz. oatmeal (dry weight) with low-fat milk |
| 1 banana |
| 1 Multi-Vitamin/Mineral pack |
| Meal 2 |
|
| Meal-replacement shake |
|
| Meal 3 |
| 5 oz. grilled chicken breast (precooked weight) |
| 2 cups cooked rice |
| 1 cup steamed mixed vegetables |
| 1 glass low-fat milk |
| Meal 4 |
| 5 oz. grilled chicken breast (precooked weight) |
| 2 cups cooked rice |
| 1 cup steamed mixed vegetables |
| 1 glass low-fat milk |
| Meal 5 |
| 5 oz. grilled chicken breast (precooked weight) |
| 2 cups cooked rice |
| 1 cup steamed mixed vegetables |
| 1 orange |
| Meal 6 |
| 4 oz. grilled chicken breast (precooked weight) |
| 1½ cups cooked rice |
| 1 cup steamed mixed vegetables |
| 1 apple |
| Meal 7 |
| Meal-replacement shake |
|
|
|
Next
Menu Sample
Preworkout and postworkout nutrition
Consume whole-food
meals or meal-replacement shakes 60-90 minutes before training. The meal's
carbohydrate (complex carbs) to protein ratio should be approximately
1:1 and the caloric content shouldn't be more than 250-350 calories.
Example meal: ¾ cup oatmeal and 4 oz. nonfat cottage cheese
or any meal-replacement powder that falls within the 1:1 carbohydrate
to protein ratio.
After
completing your workout, consume about 50 grams of simple carbohydrates
and 20 grams of whey protein powder. Simple carbohydrates should be in
the form of fruit. The carbohydrate to protein ratio should be approximately
2:1. This is also the best time to take supplements like creatine and
glutamine.
Example meal: Fruit salad: Cut 1 half small cantaloupe, 1 small
apple, 1 banana into chunks. Also have one whey protein shake or a protein
bar. After 20-30 minutes consume your second postworkout meal consisting
of a traditional bodybuilding meal such as chicken, rice or pasta and
vegetables.
Back to Top
[ Bodybuilding ]
[ Nutrition ]
[ Supplements ]
[ Supplement Store ]
[ Supplement Reviews ] [ Home
Fitness Equipment ]
[ Bodybuilding
Books & Videos ] [ Free Videos ]
[ Articles ]
[ Affiliate Program ]
[ Links ]
Copyright © 2002-2011.
Cyberflexing. All rights reserved.
|
