Eat for weight and size | Do not blame your training program or genetics

food-for-weight-and-size

food-for-weight-and-size

Eat for weight and size | Do not blame your training program or genetics

Many trainees usually blame their training program or bad genetics when they do not notice any progress in the gym. But in most cases the main problem is their diet, because they simply do not eat enough and healthy to put on muscle mass.

When we say that they do not eat enough to make grown, we do not mean only the protein intake. We’re talking about protein intake, carbohydrates, healthy fats and supplements, in other words the total amount of calories you entered during the day.

Total caloric intake is the amount of energy you get through intake of macronutrients such as proteins, fats and carbohydrates. The main thing you need to remember here if you want to gain muscle mass is the amount of calories that you enter during the day must be greater than the amount of calories you expend daily.

The rule is that the active person needs about 44-55 calories per kilogram body weight per day (depending on the metabolism) that started to gain muscle mass. For example, a person of 72 kg would need about 3200-4000 calories a day.

You’ve probably heard the saying, “You are what you eat”. Nutrition for weight does not mean that you eat anything. Good nutrition involves entering the precise amount of protein, carbohydrates and fats. For muscle mass we recommend the diet with high intake of protein, medium carb and high fat intake.

Therefore we recommend the intake of approximately 3-4 grams of protein per kilogram of body weight from sources such as lean meat, eggs, fish and protein shakes. Therefore, if you weigh 72 kg this would be 216 grams of protein (if counting with 3 g / kg) as 864 calories of protein per day.

Next on the list are fat. Fats should cover about 25% of your calorie intake and should come from healthy sources such as fish oil, olive oil, walnuts, almonds, final cleaning butter and omega-3 supplements.

This is 800-1000 calories from healthy fats.

Finally there are carbohydrates which should cover the rest calorie needs. Carbohydrates are the energy we use as fuel for your workout and physical activity, whichever is the more intense your training you will need the calories from carbohydrates. Make sure you eat carbohydrates with a low glycemic index (except immediately after training) and high in fiber. This way you control your blood sugar and insulin secretion.

Example diet plan for weight:

meal 1

9 eggs (3 yolks)
2 cups of various grains
1 piece of fresh fruit
1 tablespoon of fish oil

meal 2

170-180 g of tuna
1 cup rice
1 tablespoon of flaxseed oil

meal 3

200g lean beef
2 cups pasta
1 salad with 1 tablespoon olive oil

Meal 4 (pre -workout)

1 protein shake (50g protein)
1 banana

Meal 5 (post – workout)

1 protein shake (50g protein)
1 banana

meal 6

200 g chicken
1 cup rice
1 salad with 1 tablespoon olive oil

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