So, we turn to practical application of our knowledge. First we should change our portions: we need to increase protein intake, minimize fat consumption and learn to consume complex carbs. The amounts of these three nutrients (in per cent of the total caloric content) in our nutrition plan should be the following:
proteins – 20-30%
carbohydrates – 50-60%
fats – 10-20%
How much should we eat?
How many calories are required to carry on weight manipulations? First, it’s necessary to define how many calories you need to maintain your current weight. You can do it in accordance with the following formula:
weight (in pounds) X 14 – for women
weight (in pounds) X 15 – for men
(1 pound = 0.453kg)
The figure you’ll get shows the approximate amount of calories that you require to keep your weight unchanged (to maintain your regular metabolism). If your goal is to gain muscle mass you’ll have to provide your organism with supplementary calories in addition to the calculated figure because you’ll need a lot of additional energy for muscle tissue construction. As a rule, one needs to add 500 calories to his daily nutrition plan to guarantee muscle mass growth; this is the very amount that you’ll need for positive energy balance when gaining muscle mass.
For example, if your weight is 150 pounds (70kg) your regular metabolism requires 150 X 15 = 2250 calories. You need to add 500 more calories for muscle growth. The final figure is 2750 calories – it’s the exact quantity of calories a 150-pound man of average constitution requires to provide his muscle growth.
Lean ectomorphs can easily add not just 500 but even 1000 calories to their ration: it will do them good but excess calories for endomorphs will result in their fat accumulation. If your work presupposes high level of physical activity you can increase your daily caloric content in additional 500 calories.
How should we eat?
It’s good for your nutrition plan if you’re able to eat 5-6 times a day. It’s even better if you can eat each time you fill hungry (even in the night time).
Right after you wake up it’s good to drink a big portion of high-quality protein-carbohydrate cocktail to neutralize catabolism and ‘launch’ daily anabolic reactions…
Nutrition before a workout session should include carbohydrates, proteins and no fats at all (at least no more than 3gr). We need carbohydrates before trainings in order to fill glycogen ‘tanks’ and provide our muscles and brain with necessary energy. During trainings we burn our inner fuel very fast; that’s why it’s better if this fuel is glycogen because our body cannot receive enough energy from fats (due to oxygen shortage). Drink a high-quality protein-carbohydrate cocktail 30 minutes before a training session in order to increase insulin level and raise your energy tone.
Drink carbs drinks each 15 minutes of a training session.
You need to provide your body with a lot of proteins after trainings: during 60-120 minutes after cessation of physical loads our organism keeps so-called ‘protein window’ open. Opportune protein intake within this interval appears to be a strong stimulator of anabolic reactions.
Right before going to sleep it’s good to drink a small amount of a protein cocktail, free form amino acids or protein tablets to weaken night catabolic reactions.
During rest days you need to increase the total caloric content of your food significantly (in particular, with the help of carbohydrates).
What should we start with?
Train yourself to eat in small portions and within required caloric quantities. If you’d been eating only three times a day before, try to introduce a second breakfast to your meal habits and add two cocktails: a protein-carbohydrate cocktail right after a training session and a protein one right before going to sleep. It’s not that difficult to do but in this case the effectiveness of your trainings will increase dramatically.
Little by little, try to abandon such unhealthy products as confectionery, fat food, animal fats, white bread and buns and cola of any type during the first training weeks.
Exclude from your ration such meat products as sausages, smoked foods, half-finished food products and canned food. Try to eat a lot of complex carbohydrates and animal proteins.
Don’t use too much food supplements and try to receive basic amount of calories from natural products.
Here comes a diet nutrition plan intended for muscle building. It includes both products and their quantity to be consumed a day.
Meat – 400gr
Cottage – 400gr
Eggs – 5
Cooked cereal – 500gr
Bread – 200gr
Fruit – 300gr
Vegetables – 300rg
Butter – 30gr
Water – 1500gr
This ration includes approximately 3000 calories and it’s composed for a 150 pounds person of average constitution who has sedentary work and does nothing apart from trainings in a gym. If you live actively you can safely add 1000 more calories.
Daily Nutrition Plan
I leave defining the exact time of meals to you; it will depend on your work and way of life. Approximately it can look like this:
Food intake 1
A big portion of high-quality protein-carbohydrate cocktail to neutralize catabolism and ‘launch’ daily anabolic reactions…
Food intake 2
Substantial breakfast containing complex carbohydrates (cereals, rice) and a big portion of animal proteins (meat, poultry, fish or eggs)
Food intake 3
Second breakfast with protein emphasis
Food intake 4
Lunch. A lot of complex carbohydrates and proteins
Heightened intake of proteins and liquid simple carbohydrates right after the training (Gainers)
Food intake 5
A big portion of food containing a lot of natural proteins and temperate amount of complex carbohydrates
Food intake 6
A big portion of proteins without carbohydrates and fats. Proteins must be ‘long’ ones (for example casein). Hydrolyzates are not appropriate because they are digested too quickly and can leave your body almost for a whole night without amino acid growth ‘bricks’.