World of big muscles


Calories, proteins, carbohydrates, fats - consumption calculation

If you come to any gym in the world and interviewed a hundred people at random on a subject that is most important for success in bodybuilding and fitness, you can get about a hundred completely different answers. The point of intersection will lie in the various training programs and styles.

However, an equally important point, as the training itself is a proper diet. It is from the power ultimately depends on the success or failure in bodybuilding.

DAILY calories

Before discussing the basic components of food, it is necessary to define a common denominator that binds all kinds of food - calories.

The proposed formula is suitable for most applications. If you follow it, and gradually adjust by itself, you can at least get an optimal diet. Formula, unlike most currently used is very simple and effective.

If your goal - to gain muscle mass, do not accumulate fat deposits, or even slowly destroy the existing extra pounds, multiply your weight in kilograms by 29, 31 or 33:

29 - if you have a slow metabolism;
31 - if the average;
33 - if fast.

For serious and long engaged in bodybuilding to multiply respectively by 36, 38 or 40.
If you need to lose weight, multiply by 22, 24 or 26 depending on the metabolism.

For example: a man, weight 90 kg, slow metabolism, the goal - to gain muscle mass and decrease body fat. 90 multiplied by 29, we get about 2,600 calories a day. Or a woman, weight 47 kg, the metabolism of fast, goal - to gain muscle mass without increasing fat deposits. 47 multiplied by 33, we get about 1,500 calories a day.

By calculating the daily norm of calories we need to know how much protein, carbohydrates and fats we need in the day.
Roughly 30-35% of calories should be supplied protein, 50-60% carbohydrates and 10-15% - fats. Each gram of protein or carbohydrate provides about 4 calories per gram fat - 9 calories. His daily diet should be divided into 5-6 meals. The important point - high-calorie dressing after a workout.

And do not forget about vitamins and minerals. Buy yourself some fashionable multivitamin complex and consume it for
health, in accordance with the instructions on the box. This diet program may well provide you with a so-called healthy lifestyle.


Protein, also known as a protein essential for recovery and growth of muscle tissue. Amino acids supplied by protein, form the building blocks for the construction of all human cells. Without protein your internal organs, hair, immune system and in general all the systems of the body can not exist.

Bodybuilders need to consume adequate amounts of protein to perform daily life functions as well as for muscle recovery after workouts.

Daily Values for​​ physically active people have been discussed for many years, sports doctors. The author of this article considers, based on advice of sports nutritionists and bodybuilding professionals, that a day per kilogram of body weight the athlete should have to 2.5-3 grams of protein. A little less - and the process of recovery and growth will slow down the increase, on the other hand, has no effect.

We should not forget that the energy of the protein should be 30-35% of total daily calories. The above 90-kilogram man consuming 2600 calories a day, should, therefore, to eat 215 grams of protein per day, which will give about 33% of calories. Divide your normal protein in roughly equal proportions throughout the day.

If our 90-pound male eat 6 times a day, for once, it consumes 30-40 grams of protein.
Sources of protein can serve foods such as turkey, chicken, white fish, lean red meat, egg whites, as well as all kinds of protein mixes for cocktails.


Carbohydrates are the main source of energy for the body. Carbohydrates can be divided into two categories - simple and complex. Complex carbohydrates should form the basis of your energy, except for a short period after exercise. Complex carbohydrates break down slowly, causing a moderate rise in blood sugar that does not lead to a dramatic release of

Consumption of simple carbohydrates cause a rapid rise in blood sugar levels, leading to active secretion of insulin and as a result, a drop in blood sugar. It makes you feel tired and overwhelmed, but for 1.5-2 hours after a workout your body and your muscles are very receptive to this simple carbohydrates.

Increased insulin levels in the consumption of simple carbohydrates contributes to filling your glycogen stores emptied and ultimately helps you to recover from the heavy load.o

Some experts believe that 60-80% of the energy reserves are restored within 1-3 hours after training. In other words, the faster your muscles are tired and hungry will receive high-quality fuel, the higher your chances are good that the next training session. But remember, this is only the ideal period for the consumption of simple carbohydrates. All the rest of the energy levels is maintained in complex carbohydrates, which provide a constant influx of glucose into the muscle.

Carbohydrates, as mentioned, deliver 50-60% of daily calories. As in the case of proteins, evenly distribute the total amount of carbohydrates needed for all meals during the day. A good ratio is 2-3 grams of carbohydrates per gram of protein in the post-exercise meals, and 1-1.5 grams per 1 gram of protein in the rest of the time.

After training, must receive two meals. Once we eat immediately after school, usually a cocktail party for the second time - this is a full dinner in an hour and a half after the workout. These two meals should contain 30-45% of daily calories and carbohydrates.

Complex carbohydrates are delivered into the body with quality pasta, oatmeal, wild rice, beans, corn, yellow and green vegetables and products made from wheat flour, rye bread. For refueling after a workout, you can use a variety of sports drinks, apples, bananas or oranges.


The bulk of fats that we need for normal life, provided the usual daily diet, exert extra effort is needed. If excessive fat intake is reduced, less than 10%, it can be bad for health.

Take one tablespoon of vegetable oil, better olive oil, or eat a handful of peanuts, and you will ensure yourself for a while essential fatty acids, which play an important role in growth, recovery and overall good daily massages.


You probably have repeatedly warned that there is a bedtime bad because it is eaten immediately turn into fat and you will settle on the sides. This is not quite so easy to monitor the amount of calories you lie inside. And cruelly cut off the excess.

One of the biggest mistakes are made sometimes a bodybuilder - to spend 10 or more hours without eating. If during the day you eat every 2-4 hours to avoid catabolism, which may cause you to get up at night to eat? On the other hand, if you do not eat in the evening, you can negate all reached for the day. In the evening there is need, but little by little, 1-2 meals rich in protein.

During the night the body is not much need for carbohydrates. Carbohydrates are needed only in small amounts for proper assimilation of protein. The protein will help keep the body anabolic throughout the night until morning. This promotes the release of growth hormone.

Drink a protein shake, eat egg whites 3.4 (pasteurized or boiled) or a cup of cottage cheese before bed. If later you get up to go to the toilet, do not forget to look way back in the fridge and drink another glass of protein.

If you have at night is not used, we can restrict reception of a set of amino acids. All you need to 75-125 calories in the evening for a meal, and do not forget to include them in the daytime schedule.

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