Calories & Gaining Muscle
Daily calorie intake is the amount of energy ingested from protein, carbohydrates and fat. The basal metabolic rate (BMR) is the calorie load just to keep ourmetabolism running. Consuming additional calories are dependent upon whether you are a lumber jack, computer worker or go out clubbing 2-3 nights a week! Stress from divorce, legal hassles, school, finances, family or job further bumps up calorie needs.
A starting point to gain muscle is 20 calories per pound of bodyweight. For example, a 150-pound male would need, 3000-calories a day. To gain muscle weight, eat 6-8 meals each day. You will utilize nutrients better with smaller, more frequent meals.
Typically, diets are designed by listing a precise ratio of protein, carbs, fats and serving sizes. Every meal you eat should be rich in protein. For a weight gain diet, I recommend 2-2.5 grams of protein per pound of bodyweight from eggs, beef, chicken, turkey, fish and quality protein powders (a 150-lb. man should take in 300 to 375 grams). Fat intake should be about 20-25% of your calorie intake. Good sources of fat are olive oil, omega 3 supplements, canola oils, nuts, flaxseed oil or special blended oils, and peanut butter.
Carbohydrates provide work energy. But, depending on your sensitivity to carbs, too many carbs can lead to fat accumulation. Adjust your carbohydrates for steady gains with acceptable increases in bodyfat. A moderate amount of fiber is essential for muscle weight, optimizing digestion. A serving of oatmeal, green beans or steamed fibrous veggies will help.
- Example: 150 lbs. Need 20 calories per/lb. = 3000 calories. Of that, protein intake is 300 g/day at 2 g/lb. This provides 1200 calories a day from protein (4 calories/g).
For Those Training In The Morning:
- 7:00 Breakfast/pre-training meal
9:30 Post-training shake
10:30 Post-post-training meal
4:00 Mid-day snack
10:30 Bed snack/shake
3:00 Mid-sleep shake, optional. Have this pre-made and if you get up to urinate, hey, eat more protein!
- 7:00 Breakfast
10:30 Mid-morning snack
1:00 PM noon lunch
4:00 Pre-training meal
7:30 Post-training shake
8:30 Post-post-training meal
10:30 Bed snack/shake
3:00 Mid-sleep shake, optional
Your 7-8 Meals
Your body has just been catabolic for 4-9 hours without nutrients (depending on if you get up in the middle of the night). I recommend Ultra Size from Beverly andDorian Yates Approved ProPeptide. [Editor's Note: Optimum Pro Complex andLabrada Lean Body are also good]. These are mixtures of protein for immediate influx of amino acids and sustained slow protein absorption. Also oatmeal and whole eggs.
A protein snack.
Believe it, this is an ideal time to dose up on protein. I recommend a big protein meal (50g) before training! This can be a protein shake, (as above) an egg omelet or even meat and it should be entering your muscle cell about the time when you are just finishing training!
Here again, I recommend that you give yourself a bigger protein dose (60g) of protein, consisting mostly of quickly absorbed proteins such as whey isolate and hydrolysate. (Muscle Provider by Beverly and Bioplex are two good ones). This is the single most important time to get muscle fuel. You can also combine (4 scoops of two proteins like Beverly's Muscle Provider and Ultra Size). Glutamine, BCAA andcreatine (as are found in Beverly Muscle Synergy) are powerful add ons. Try to get it all down within 15-25 minutes after your last set!
After my post-workout protein shake, I drive home, shower and then immediately prepare a whole-food protein meal. For me, this is roughly an hour after my post-workout protein shake. This is surge of slow protein. Steak, eggs, cottage cheese (a great source of casein), or lean grilled hamburger.
Before bed is another crucial time to pound the protein. You want a slow protein, either in the form of an egg white or milk protein/casein shake (Dorian Yates Approved ProPeptide, Beverly 100% Egg or Beverly Ultra Size). Adding some fats into your shake (in the form of added flax oil or half-and-half cream) will give you concentrated calories for growth.
Middle Of The Night:
If you choose to try a middle of the night feeding, go for a smaller but nutrient dense protein with some fat (once again, flax oil or cream) added and have it pre-made.
Besides calorie load, to gain maximum lean muscle, use proteins! Additional supplements can be glutamine, creatine, BCAA, omega 3 fats, liver and a vitamin-mineral supplement, in this order.