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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