![]() Now that we have a solid foundation and know how many grams of protein, carbs, and fats to consume on a daily basis, all that we have left to do is select the foods from which we will derive those nutrients. Calculated daily calorie intake should be slightly higher than calculated BMR.Check calculated daily calorie intake against BMR calculator for athletes.Add up calories from each macro (answer from #2 above x 3) for total daily calorie intake.Total daily calories from protein divided by 9 = grams per day of fat.Grams and calories per day of protein = grams and calories per day of carbs.Grams protein/day x 4 calories per gram = total daily calories from protein.Body weight x 1.25 = protein requirement in grams/day.I have an extra 250 calories each day to allocate toward gaining size-PERFECT. Based on the calculations above, I should be consuming 3900 calories (1300 calories from each macronutrient) each day as part of a sane diet geared toward gaining quality mass. Using the BMR calculator here and indicating that I am moderately active and exercising 3-5 days each week, my BMR is 3651 calories daily. Your BMR is the number of calories you need to consume each day to maintain your current size. Lastly, we’re going to check our total calorie intake against a BMR (basal metabolic rate) calculator for athletes. If I’m looking for 1300 calories per day from fats, that would mean I would have to ingest 144g (1300 calories/9 calories) of fats daily. Since we are aiming for the same amount of nutrition from each macro, I will also be taking in 1300 calories per day from carbohydrates, or 325g of carbohydrates daily. Carbohydrates, like proteins, contain 4 calories per gram. Next, we’re going to determine the amount of carbohydrates and fats we should be consuming each day. All you need to know is your body weight. Follow the easy steps outlined below and you will be on your way to a sensible, balanced diet that will help you get started.and then some. How many total calories will you need each day to support your metabolism and fuel the addition of new muscle tissue? Don’t worry because I am going to make it incredibly simple for you. ![]() This formula will get many of you pretty damn far. What worked for me was to start by consuming the same amount of calories from each macronutrient. But how much protein should you be eating each day? Should you be eating high carb and low fat? Some say that you should be eating twice as many calories from carbohydrates as protein. When you first begin training, it becomes almost immediately apparent that you will need to eat well if you’re going to reach your goals. Even with the overabundance of information available on various websites and on social media, most beginners will walk away with more questions than answers, especially regarding nutrition. New bodybuilders are almost always more confused than they are confident. This certainly holds true in bodybuilding. ![]() Getting started in any endeavor is oftentimes the hardest part. ![]()
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