This
diet is the absolute basics for building muscle mass.
Nutrition is very important for building muscle mass. By nutrition will get you where you want to be! To begin, we need to determine how many calories you need each day to grow. Then we divide these calories in the different power sources proteins, carbohydrates and fats. We show you exactly how and what to eat to build muscle! Including a sample diet for someone of 80 kilos.
Nutrition is very important, whether you want to lose weight or want to arrive.
Through nutrition you get to where you want!
The first thing we have to figure out how many calories you burn per day. A rule of thumb is to multiply your body weight in kilos by 27. Now you have the approximate number of calories you burn at rest in a day. Tel still here your activity on. A person weighing 80 kg with an office job who trains an hour has about a burning 80 x 27 + 400 = 2560 kcal. It is not very important to know the exact number of calories; we can always adjust it later. In order to arrive in quality muscle mass (and not even in fat mass) we increase the number of calories you burn by 400 calories. A person of 80 kilos are now on 2960 kcal. Here we rely on the diet.
- 30% of the total calories will come from protein, since it contains 1 gram of protein 4 kcal, the total protein intake to 0.3 x 2960 = 888: 4 = 222 grams of protein.
- 55% of the total calories will come from carbohydrate, since it contains 1 gram of carbohydrate 4 kcal, is the total carbohydrate intake on 0.55 x 2960 = 1628: 4 = 407 grams of carbohydrate
- 15% of the total calories will come from fat, as 1 gram of fat contains 9 calories, total fat intake is at 0.15 x 2960 = 444: 9 = 49 grams of fat.
Good sources of protein include poultry (kaolin, breast), lean meats (steak), dairy products (cottage cheese, skim milk, yogurt), protein shakes, meal replacement shakes and lean fish (salmon, tuna). Good sources of carbohydrates are brown rice, whole wheat bread, vegetables, cereals (oatmeal, brinta), potatoes and kidney beans) Greases can add in the form of egg. Olive oil.
The meals
The breakfast
This is the most important meal of the day, in addition to the meal after the training. Your body needs at this time need a lot of nutrition, both complex carbohydrates and protein. Eat as much as possible.e.g. half a liter of yogurt with whey protein powder and 100 grams of muesli.
The meal between breakfast and lunch
This meal should contain plenty of protein with moderate carbs. E.g. a can of tuna in water mixed with some pineapple and ketchup. If you do not have time to make this meal, replace this meal and the meal before exercise by a meal replacement. Meal replacements consist of a balanced combination of protein and carbohydrates.
Lunch
This meal should contain plenty of complex carbohydrates as well as a good source of protein. E.g. a bowl of fruit curd, two slices of bread with chicken and a glass of orange juice.
The meal before exercise
This meal should be consumed for at least one hour before your workout. The goal is to provide sufficient energy and in order to prevent muscle breakdown you during training. E.g. a bowl of low-fat cottage cheese Optimal fruit and a banana. Or replace a meal by meal replacement.
The meal after training
This meal consists of two parts and should be just like the breakfast high in carbohydrates and protein. The first meal comes right after the workout. E.g. a weight gainer. Your body screaming at this time to sugars, which is why a liquid meal the first choice, it can be incorporated right. The second meal consists of solid food and you can take the best 45 minutes later. Rice with turkey and lots of vegetables would be a good choice here.
The last meal
It is better now not to take more carbohydrates, your metabolism is now lower and these carbohydrates are no longer used. They are then stored as fat reserves. Take bedtime meal containing approximately 30 grams of protein. E.g. half a cup of low-fat French cottage cheese, 150g of fish or a protein shake.
Measure before you begin your fat percentage (with a fat clipper), measure your levels of body fat if you have followed this diet for a week. When the fat percentage has become less than 200 kcal per day add increasing. It has increased, take 200 kcal per day less. So you will get in your ideal kcal intake. But keep doing this, if you gain weight, you will burn even higher and you need more calories.
A sample diet for someone of 80 kilos
Nutrition is very important for building muscle mass. By nutrition will get you where you want to be! To begin, we need to determine how many calories you need each day to grow. Then we divide these calories in the different power sources proteins, carbohydrates and fats. We show you exactly how and what to eat to build muscle! Including a sample diet for someone of 80 kilos.
Nutrition is very important, whether you want to lose weight or want to arrive.
Through nutrition you get to where you want!
The first thing we have to figure out how many calories you burn per day. A rule of thumb is to multiply your body weight in kilos by 27. Now you have the approximate number of calories you burn at rest in a day. Tel still here your activity on. A person weighing 80 kg with an office job who trains an hour has about a burning 80 x 27 + 400 = 2560 kcal. It is not very important to know the exact number of calories; we can always adjust it later. In order to arrive in quality muscle mass (and not even in fat mass) we increase the number of calories you burn by 400 calories. A person of 80 kilos are now on 2960 kcal. Here we rely on the diet.
- 30% of the total calories will come from protein, since it contains 1 gram of protein 4 kcal, the total protein intake to 0.3 x 2960 = 888: 4 = 222 grams of protein.
- 55% of the total calories will come from carbohydrate, since it contains 1 gram of carbohydrate 4 kcal, is the total carbohydrate intake on 0.55 x 2960 = 1628: 4 = 407 grams of carbohydrate
- 15% of the total calories will come from fat, as 1 gram of fat contains 9 calories, total fat intake is at 0.15 x 2960 = 444: 9 = 49 grams of fat.
Good sources of protein include poultry (kaolin, breast), lean meats (steak), dairy products (cottage cheese, skim milk, yogurt), protein shakes, meal replacement shakes and lean fish (salmon, tuna). Good sources of carbohydrates are brown rice, whole wheat bread, vegetables, cereals (oatmeal, brinta), potatoes and kidney beans) Greases can add in the form of egg. Olive oil.
The meals
The breakfast
This is the most important meal of the day, in addition to the meal after the training. Your body needs at this time need a lot of nutrition, both complex carbohydrates and protein. Eat as much as possible.e.g. half a liter of yogurt with whey protein powder and 100 grams of muesli.
The meal between breakfast and lunch
This meal should contain plenty of protein with moderate carbs. E.g. a can of tuna in water mixed with some pineapple and ketchup. If you do not have time to make this meal, replace this meal and the meal before exercise by a meal replacement. Meal replacements consist of a balanced combination of protein and carbohydrates.
Lunch
This meal should contain plenty of complex carbohydrates as well as a good source of protein. E.g. a bowl of fruit curd, two slices of bread with chicken and a glass of orange juice.
The meal before exercise
This meal should be consumed for at least one hour before your workout. The goal is to provide sufficient energy and in order to prevent muscle breakdown you during training. E.g. a bowl of low-fat cottage cheese Optimal fruit and a banana. Or replace a meal by meal replacement.
The meal after training
This meal consists of two parts and should be just like the breakfast high in carbohydrates and protein. The first meal comes right after the workout. E.g. a weight gainer. Your body screaming at this time to sugars, which is why a liquid meal the first choice, it can be incorporated right. The second meal consists of solid food and you can take the best 45 minutes later. Rice with turkey and lots of vegetables would be a good choice here.
The last meal
It is better now not to take more carbohydrates, your metabolism is now lower and these carbohydrates are no longer used. They are then stored as fat reserves. Take bedtime meal containing approximately 30 grams of protein. E.g. half a cup of low-fat French cottage cheese, 150g of fish or a protein shake.
Measure before you begin your fat percentage (with a fat clipper), measure your levels of body fat if you have followed this diet for a week. When the fat percentage has become less than 200 kcal per day add increasing. It has increased, take 200 kcal per day less. So you will get in your ideal kcal intake. But keep doing this, if you gain weight, you will burn even higher and you need more calories.
A sample diet for someone of 80 kilos
|
Time
|
Nutrition
|
EIW.
|
Koolh.
|
Fat
|
Kcal
|
|
07.00
|
1/2 liter of low-fat
yogurt with 50 grams Kellogg’s Special K's, 10gr olive oil and 20 grams of
protein powder
|
40
|
88
|
12
|
530
|
|
10:00
|
1 can of tuna with
some pineapple, salad and ketchup
|
30
|
30
|
12
|
258
|
|
13.00
|
Mona Optimal 1 cup
cottage cheese, 1 slice of bread with chicken, an apple and a glass of orange
|
36
|
80
|
2
|
422
|
|
15:30
|
Half cup low-fat
cottage cheese and a banana French
|
31
|
39
|
0
|
280
|
|
17:00
|
Workout
|
||||
|
18:00
|
Half liter of
skimmed milk with 50 grams of weight gainer
|
30
|
62
|
2
|
386
|
|
19:00
|
100 grams of rice,
100 grams of chicken breast, vegetable and 200 gr
|
28
|
100
|
20
|
737
|
|
22:00
|
1 protein shake (200
ml milk with 25 grams of protein powder)
|
28
|
11
|
1
|
165
|
|
Totals
|
223
|
410
|
49
|
2973
|
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in getting fit as soon as possible. Let me then introduce you to a book
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My hope for you is to succeed on your personal quest to be fit, sexy and healthy - and maintaining it that way!
Wishing you success
Craig Ballantyne
Certified Turbulence Trainer – Men’s & Women’s Health Writer
Certified Turbulence Trainer – Men’s & Women’s Health Writer
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