Based
on weight of 140lbs:
140g of protein; 280-420g of carbs; 3280
calories per day
Bodybuilding is more than 50%
nutrition. To make serious gains in
strength and mass, you need a solid nutrition program.
Focus
on Protein:
140g per day (1g per of protein per pound of bodyweight on a daily
basis). This amount is double than that
of a typical person. Protein provides
the amino acids that are used as the building blocks of muscle protein. Your protein choices should come mainly from
lean animal proteins (chicken, turkey, beef, fish, eggs and dairy). For chicken, thighs are a better alternative
to breasts as they have the essential fat that you require.
Don’t
avoid Fat: About 20-30% of your total daily
calories should come from fat, with about 5-10% of those fat calories coming
from saturated and monounsaturated to maintain testosterone levels. Testosterone is essential for building muscle
mass and strength and avoiding fat gain.
Choose red meats (steak and ground beef), avocados, mixed nuts, olive
oil, olives and peanut butter for monounsaturated and fatty fish (salmon, trout
–fresh not farmed), flaxseed oil and walnuts as good sources of essential,
omega-3 polyunsaturated fats. I would
recommend using coconut oil (health benefits include but are not limited to: stress
relief, maintaining cholesterol levels, weight loss, increased immunity, proper
digestion and metabolism, heart diseases, high blood pressure, diabetes,
cancer, dental care, and bone strength. These benefits of coconut oil can be attributed
to the presence of lauric acid, capric acid and caprylic acid, and its
properties such as antimicrobial, antioxidant, antifungal, antibacterial,
soothing, etc.)
Carb
Up: 280-420g per day (2-3 grams of carbohydrates
per pound of bodyweight each day). Carbs
are stored in your muscles as glycogen and keep your muscles full and large and
fuel during a work-out. For the majority
of most meals, stick with slow digesting carb sources like whole grains,
oatmeal, sweet potatoes, beans, fruit and vegetables.
Eat
the Carbs at the Right Time: Eat a slow carb 30
minutes pre workout and mainly fast carbs post workout. Slower digesting carbs will provide more
energy and less fatigue during exercise, but, burn more fat during training. Good slow-carb choices include fruit, whole
grain bread and oatmeal (add 2 teaspoons of sprouted ground chia seeds-good
source of Omega 3 and provides sustained energy with slow release of carbs). Post workout, choose fast digesting (high
glycemic) carbs such as bagels or baked potatoes or a Sports drink (Gatorade,
Powerade). This will spike levels of the
anabolic hormone insulin, which drives the carbs you eat into muscle cells
where they’ll be stored as glycogen to be used for our next workout. Insulin also helps amino acids get into the
muscle cells to build muscle protein. It
is critical in delivering creatine to
the muscles and increases muscle protein synthesis-major process by which
muscle fibres grow.
Calorie
Count: to build muscle, consume 2800 calories per
day (20 calories per pound). You must
stay in a positive calorie balance to gain quality mass. If you take in less than you burn, your body
will go into conservation mode and won’t support new muscle growth.
Eat
Frequently: Eat a meal that contains quality protein
and carbs every 2-3 hours to ensure a steady supply of energy and amino acids
for muscle growth all day long, helping you gain mass and stay lean. The key is attempting to keep every meal
around the same size. Usually, any meals
that contain calories in excess of what the body can process is stored as
fat. The goal would be to aim for 6-8
meals per day.
Shake
it Up: Pre and post workout, get in at least 20
grams of protein in convenient shake form.
This is an important meal at critical times of the day. This will prepare your body for the training
and enable you to get a head start on the recovery process. Drink a shake with 20g of whey protein 30
minutes prior to your workout and within 60 minutes post workout, another
20-40g along with 60-100g of faster digesting carbs (ie. Bagel).
Eat
Before Bed: try to consume 30-40g of a micellar
casein (major milk protein) protein shake or 1 cup of low-fat cottage cheese,
as well as 2-3 tablespoons of flaxseed oil , 2 ounces of mixed nuts or 2-3
tablespoons of peanut butter. As you
sleep, with not food available, the body goes to your muscle fibers for amino
acids to fuel your brain, which is why slow-digesting proteins and healthy fats
are your best choice. These foods help
slow digestion and provide a steady supply of amino acids for fuel, thereby
minimizing the body’s tendency to use muscle.
Pre workout foods (30-60 minutes before)
Apple (110 calories, 30g carbs)Banana (105 calories, 1g protein, 27g carbs)
Blueberries - 1 cup (83 calories, 1g protein, 21g carbs)
Orange (86 calories, 2g protein, 22g carbs)
Raspberries – 1 cup (64 calories, 1g protein, 15g carbs, 1g fat)
Strawberries – 1 cup (46 calories, 1g protein, 11g carbs)
Multigrain Bread – 1 slice (65 calories, 3g protein, 12g carbs, 1g fat)
Oatmeal – 1 cup (147 calories, 6g protein, 25g carbs, 4g fat, 4g fibre)
Post workout foods (within an hour post workout)
Cantaloupe (188 calories, 5g protein, 45g carbs, 1g fat)Bagel (289 calories, 11g carbs, 56g carbs, 2g fat)
Cheerios – 1 cup (111 calories, 4g protein, 22g carbs, 2g fat)
English Muffin (134 calories, 4g protein, 26g carbs, 1g fat)
Protein Powder – 1 scoop (80 calories, 20g protein, 1g carbs, 0 fat)
Baked Potato (270 calories, 7g protein, 61g carbs, 0 fat, 7g fibre)
Mass building
Top Sirloin Steak – 8oz (288 calories, 48g protein, 8g fat)Ground Turkey – 8oz (340 calories, 40g protein, 18g fat)
Egg (17 calories, 4g protein)
Salmon – 8oz (416 calories, 45g protein,24g fat)
Skinless Chicken Thigh – 1 pieces (82 calories, 14g protein, 3g fat)
Low-fat Cottage Cheese – 8oz (163 calories, 28g protein, 6g carbs, 2g fat)
Tuna – 6oz (191 calories, 42g protein, 1g fat)
Baked Potato (270 calories, 7g protein, 61g carbs, 0 fat, 7g fibre)
Peas – 1 cup (118 calories, 8g protein, 21g carbs, 1g fat)
Sweet Potato (103 calories, 2g protein, 24g carbs)
Corn – 1 cup (133 calories, 4g protein, 30g carbs, 2g fat)
Apple (110 calories, 30g carbs)
Banana (105 calories, 1g protein, 27g carbs)
Blueberries - 1 cup (83 calories, 1g protein, 21g carbs)
Orange (86 calories, 2g protein, 22g carbs)
Avocado – ½ medium (145 calories, 2g protein, 8g carbs, 13g fat)
Bagel (289 calories, 11g carbs, 56g carbs, 2g fat)
Cheerios – 1 cup (111 calories, 4g protein, 22g carbs, 2g fat)
Oatmeal – 1 cup (147 calories, 6g protein, 25g carbs, 4g fat, 4g fibre)
Peanut Butter – 1 tbsp (94 calories, 4g protein, 3g carbs, 8g fat)
Almonds – 1 oz (169 calories, 6g protein, 5g carbs, 15g fat)
Protein Powder – 1 scoop (80 calories, 20g protein, 1g carbs, 0 fat)
Banana (105 calories, 1g protein, 27g carbs)
Blueberries - 1 cup (83 calories, 1g protein, 21g carbs)
Orange (86 calories, 2g protein, 22g carbs)
Avocado – ½ medium (145 calories, 2g protein, 8g carbs, 13g fat)
Bagel (289 calories, 11g carbs, 56g carbs, 2g fat)
Cheerios – 1 cup (111 calories, 4g protein, 22g carbs, 2g fat)
Oatmeal – 1 cup (147 calories, 6g protein, 25g carbs, 4g fat, 4g fibre)
Peanut Butter – 1 tbsp (94 calories, 4g protein, 3g carbs, 8g fat)
Almonds – 1 oz (169 calories, 6g protein, 5g carbs, 15g fat)
Protein Powder – 1 scoop (80 calories, 20g protein, 1g carbs, 0 fat)
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