Bodybuilding
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3. Muscle Meals: Proteins, Carbs and Fats 

Lesson 3

We suggest taking 300 extra calories per day.

That will work out to about an extra 10% of what you’re eating now.

That doesn’t sound like much, but, over the course of a year it will deliver an extra 109,500 calories per year.

That is a whole lot of muscle building nutrition!

Taking in just 300 extra calories per day means that you won’t be force feeding yourself.

Stuffing yourself – even with ‘healthy food’ – is metabolically inefficient for digestion, absorption and transport of nutrients.

So, to figure out how many calories to consume each day, simply add 300 calories to the total that you calculated earlier.

Ideal Macros To Pack On Mass

You’ve already got your caloric total for the day – your maintenance level plus 300.

Here’s how those calories need to be broken down:

Break your meals down to a macronutrient ratio of 40/40/30...

Meaning that you should eat 40% protein, 40% carbs and 30% healthy fats.

20-40% of those carbs should be fibrous carbs, with the rest being starchy carbs.Your protein sources should focus on animal meats, followed by fish, nuts and seeds

Below we’ve provided charts that list the best foods to eat in each macronutrient group, along with the suggested serving sizes:


PROTEIN

UNCOOKED QUANTITY (grams)

Skinless chicken

250 g

Turkey

250 g

Beef

250 g

Pork

250 g

Lamb

250 g

Eggs

3 whole eggs

Salmon

200 g

Haddock

200 g

CARBOHYDRATE (VEGETABLES)

UNCOOKED QUANTITY (grams)

Green Beans

100 g

Broccoli

150 g

Asparagus

100 g

Carrots

100 g

Tomatoes

100 g

Capsicum

100 g

Leeks

100 g

Spinach

100 g

CARBOHYDRATE (FRUITS)

QUANTITY (grams)

Pomegranate

One whole

Blueberries

One whole

Strawberries

One whole

Lemons

One whole

Apples

One whole

Orange

One whole

Peach

One whole

Melon

One whole

CARBOHYDRATE (STARCHY)

UNCOOKED QUANTITY (grams)

Steel Cut Oats

One Cup

Brown Rice

Half Cup

Sweet Potato

200 g

Potato

200 g

Oat Cakes

2

FAT

QUANTITY (grams)

Walnuts

25 g

Almonds

25 g

Brazil Nuts

25 g

Avocado

25 g

Coconut Oil

25 g

Olive Oil

25 g

Fish Oil

25 g

Flax Oil

25 g

Now you can eat 2-3 big, infrequent meals each day or you can eat 3-6 smaller frequent meals

It does not matter. 

But for you guys, it's probably better to stick to frequent, smaller meals as it's hard to get giant meals down and yet meet our calorie requirements.

The key here is to find what works for you.

Eating 7-8 times a day is nearly impossible for most of us but personally I have found 4-5 times to be ideal for me.

Here's an example diet you could follow. And also you can always switch out some foods for something else.

Meal

Food

Meal 1 (Could be pre workout meal)

Protein / Fiber 

Rolled oats with 1 scoop whey protein​

Meal 2 

Protein / Fruit / Nuts

​Tuna / Apple / Walnuts

Meal 3

Protein / Starchy Carb / Vegetables 

Steak / Sweet Potato / Green Beans​

Meal 4

Protein / Fats

2 hard boiled eggs / Avocado​

Pre Workout or During

5-15g BCAA's, 5g Glutamine

Post Workout

Protein Shake with Skim Milk and 5g Creatine Monohydrate

Meal 5

Protein / Strachy Carb / Vegetables

Chicken / Brown Rice / Carrots / Broccoli​

Meal 6

Casein Protein Shake

Like instead of steak, you could have chicken or eggs (both very valuable sources of protein).

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