![]() ![]() Whole wheat toast with almond butter and egg whites - this is a great and easy meal to whip up for breakfast.You should aim to eat about one to two hours before you hit the weights.Ī few sample pre-workout meals may look something like: Your pre-workout meal should consist of high-carb, moderate protein, and lower fat. Unless you’re doing fasted cardio, fueling up before your workout can help give your body the energy it needs to get through the most grueling of sweat sessions, but it can prepare your body to recover afterwards. Taking a pre-workout like Pumped-AF can help provide more stamina to your workout and visible fullness to your muscles. ![]() Hitting the gym for a heavy leg day or high volume upper body will require enough to fuel to help last you through the workout. Tracking your macros and being mindful of the foods you put into your body is important for gaining muscle, but when you consume your calories matters too. Eating a healthy amount of carbs can aid in fat loss, despite low-carb diets claiming to be the staple of weight loss.Ĭonsuming between 45-65% of calories from carbs is recommended, meaning a 2,000 calorie diet would consume ~900-1,300 calories from carbs. The main function of carbohydrates is to provide energy for your body. This means if you’re on a 2,000 calorie diet, 400 of those calories should come from fat. To maintain a healthy amount of body fat, consuming between 20-35% of calories from fat is recommended. Although essential, there are nine calories in one gram of fat, so it’s a nutrient that you’ll need the smallest amount of. You might cringe at the word “fat”, but it is important for energy, cell function, nutrient absorption, and hormone production. The general rule is to consume between 1g-1.5g of protein per pound of bodyweight depending on your activity level, so if you weigh 200 lbs, you’ll be consuming ~200 grams of protein.įour calories are in one gram of protein, so to figure out your calories from protein, all you have to do is multiply it by four. Protein is important for muscle growth and repair after exercise, and it can also be used as energy if no carbs or fats are readily available. Building lean muscle will mean creating a high-calorie diet plan, where the calories are healthy and intentional.Īdding between 300-500 more calories to your current diet can help boost muscle hypertrophy.Īfter determining your calories, it’s time to divide them into macros. ![]() The first step in counting your macros is determining your total caloric intake. ![]() It may seem confusing at first, but once you break it down, it’s less intimidating, and if you’re serious about your bodybuilding diet, then this is key to gaining muscle mass. All foods are made up of macronutrients, and each macronutrient has a certain amount of calories, so you will calculate your total number of macros by your daily calorie intake. Macro counting is a lifestyle diet that’s not as restrictive and can be more sustainable compared to diet plans like Keto. Whether you’re bulking up or looking for weight loss, counting macronutrients can play an important role in reaching your goals.Ĭounting your macros means keeping track of how many grams of protein, fat, and carbohydrates you consume daily. If all you know is chicken breast and rice equals muscle, you may not be totally wrong, but there are plenty of other foods you’ll want to add to your meal plan. Knowing how many calories to eat, and the right amount of proteins, fats, and carbs is essential for muscle growth. Bodybuilding is a sport that requires time, dedication, and a strict diet to achieve those Herculean features. You’ve heard it a million times right? What you may not have heard is exactly what in the kitchen helps you build muscle. ![]()
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