The following is a 3000 calorie weight gain diet plan which is suitable for a 150 pound person who wants to go on a bulking up diet to gain 5-10lb of lean muscle mass. Diet Plans; Find a Supplement Plan;. 125 lbs Weight After: 150 lbs cut, 170 lbs bulked. Total Muscle Gained: 45 lbs Total Fat Lost: 6 pounds. Tips for Effective Muscle Building Diets. One of the biggest mistakes many new bodybuilders make is that they don't pay attention to their muscle building diets with the same detail, desire and determination with which they pay attention to their weight training program. You constantly see people throw out numbers such as your weight training program is 8. Musclebuilding nutrition for muscle gain is simply a matter of eating. But that doesn't mean there isn't a lot to learn. When you train with weights, you should eat a minimum of 1. If you weight 1. 50 pounds, try and take in at least 2. While in the gaining weight stage, don't worry about adding a little bit of fat during your gaining weight phase. A good rule of thumb to start with is to multiply your body weight by 2. If you weigh 1. 50 pounds you should be consuming at least 3,0. If you find, after a couple of weeks you haven't added any weight, you'll need to increase this number. This is just a starting guide. It also allows you to eat the high number of calories that you need. Use Protein Shakes - This will make it easier for you to consume enough calories and protein each day, as well as making it much more convenient to have 6 meals a day. Here's a sample weight gain drink you can make up and use in your muscle building nutrition program. Milk. 2 cups of skim milk powder. Mix in a blender and drink throughout the day, in addition to your regular food meals. Add or subtract ingredients based on individual taste preferences and number of calories needed. Gregg Gillies is the founder of http: //www. Ironman magazine and is a regular contributor to Body Talk magazine. He publishes a free newsletter availabe at Build Lean Muscle He is the author of two books, also available at his site. Not to be outdone by their male counterparts, female- only competitions started popping up in the late '7. U. S. Women's National Physique Championship held in Canton, Ohio, in 1. Since then the sport has continued to grow with the annual Ms. International and the Ms. Olympia events seeing an increased popularity year after year. These five ladies might change your mind. Iris Kyle. Home: Texas. How I gained 1. 8 lbs in 3. Days. I had been skinny my whole life. I later found out they call people like me “Hard Gainers.”My Sophomore year of high school, I was 5 feet tall and weighed less than 1. Now many years later, I would not recommend this style of consumption, and I cover how to get bigger in a safer manner in this article. This was accomplished. It’s the calories, protein, and carbs that I needed). This is when you need it the most. Beach Ripped: The DIY Guide to Cutting. For many of us, getting lean for summer is on the forefront of our minds. The Warrior Physique is the perfect body to rock all summer long; at the beach, pool and boardwalk. We also want to achieve this physique before summertime hits. That way we can enjoy the summer in maintenance mode. Having to diet during the summer months with barbecue’s, pool parties and nights out on the town is not fun. So get ready to get your cut on and be beach ripped for summertime! In this guide I will teach you how to cut effortlessly while retaining muscle and building strength. Let’s get started! The first step to designing an effective fat loss diet is to determine the amount of calories you require per day to maintain your weight. This is known as your energy expenditure and it varies wildly depending on your lean body mass and activity level (exercise and non exercise). To get an estimate of your energy expenditure you first need to calculate your basal metabolic rate. Inside The Pages Of A Natural Bodybuilder's Competition Diet. Note: 150 grams is a very low carb diet for. 4-6 lbs more day of show muscle than. Also, surf around Break to find the funniest videos, pictures and articles. Hyper Growth Lean Mass Meal Plan. But for losing fat and maintaining muscle. Meal breakdown for a person weighing 150 pounds based on an 1,800-calorie diet. This is the amount of calories you require to sustain yourself if you were bedridden all day. I like to use the Katch Mc- Ardle formula. However, this will require you to know your lean body mass (total weight subtracted by body fat). A good calculator to get a rough estimate for body fat percentage can be found using an online Body Fat. That will tell you how much fat you have. The number one thing that often frustrates young bodybuilders is sticking to a complex diet. A 150 lb bodybuilder should start out at 2250 calories. So if you’re 1. 5% body fat and 1. This would give you 2. You will then need to subtract this number from total body weight to determine lean body mass. Lastly you will need to convert this figure to kg by dividing it by 2. For example: 1. 50 – 2. Divided by 2. 2 = 5. Lean Body Mass. Enter your lean body mass into the formula below to calculate your BMR. The next step will be to multiply your BMR by an activity multiplier to calculate your total energy expenditure. Activity factor Lightly active = BMR x 1. Moderately active = BMR x 1. Very active = BMR x 1. If you’re going to be following this beach ripped program, you will be lifting weights 3x per week and performing cardio 3x per week. I would go with the moderate activity multiplier to be safe, especially if you are mostly sedentary for the rest of your day. If you are active outside of the workouts, physical job or involved in sports, then you will probably want to use the very active multiplier. Lastly, if you hate cardio and are just going to be lifting weights 3x per week then use the lightly active multiplier. Step Two – Set the Caloric Deficit. 4 Famous Female Bodybuilders And Their Diet. Off -Season Weight: 195. Bodybuilders Anabolic Steroids Muscle Mass Muscle Growth Muscles Bodybuilder. Beach Ripped: The DIY Guide to Cutting. 15% body fat and 150 lbs then you would multiply. Tips for Effective Muscle Building Diets. One of the biggest mistakes many new bodybuilders make is that they don't pay attention to their muscle building diets with. This would mean a 150-pound beginner bodybuilder would need between 3,000 and 3,300. Bodybuilding Diet for. By now you should have a rough estimate of your daily energy expenditure. Now we need to set the caloric deficit so that you can start losing fat. On this program I recommend using a moderate calorie deficit of about 2. If you’re a man and 1. If you’re over 1. For most of you, this will mean eating about 5. Enough to lose 1- 1. Trying to lose fat faster than this is usually a miserable experience. Hunger is overburdening, strength and workout performance drops, sex drive is diminished. It’s just not worth it. To determine calorie intake multiply your energy expenditure by 0. So if you are 1. 5% body fat and your energy expenditure is 2. This would have you eating 2. Now obviously this number is not going to be 1. It will likely need some real world adjusting down the road. If you are losing less than 1 lbs per week you should decrease calories by about 1. If you are losing 2 or more lbs per week then you can increase calories by 1. Eventually you should be able to find the caloric intake that allows you to lose 1- 1. Step Three – Setting the Macronutrients. If you’re looking at achieving the best results possible, then it’s not enough to just eat at a caloric deficit. You must also get the macronutrients right! Going too low in any one macronutrient can be an absolute disaster. Protein. The first macronutrient to set is your protein intake. Protein plays the most important role when dieting because it will help with muscle retention on a diet. Furthermore a diet high in protein helps keep you full. Protein should be set at 1 gram per pound of goal body weight. This is slightly more than necessary but better to air on the safe side. So if you are 1. 90 lbs and you want to cut to 1. Fat. There are reasons for this intake. Fat is the most caloric dense nutrient. High fat diets result in a big reduction in food volume. Just think about it, a spoonful of oil is 1. As well, a handful of almonds is easily 2. On top of that, fat cannot be used to replenish glycogen stores that become depleted from training. When glycogen stores are chronically depleted the risk of muscle loss becomes exceedingly higher. Lastly, a high fat diet does not support muscle growth. Yes, it’s true, a very low fat diet suppresses testosterone. However, only a moderate intake of fat is required to stimulate anabolic hormone release. To calculate fat intake multiply your calorie intake by 0. Divide that number by 9 to get grams of fat per day. Round it to the nearest multiple of 5. So if your fat intake is at 6. Or if your fat intake was 6. Carbs. Last but not least we have our carbs. Carbs will be the dominating macronutrient on this diet, making up roughly 4. This is critical for multiple reasons: A higher carb intake will support recovery and high intensity muscular work (lifting weights and cardio). High carbs will support the testosterone to cortisol ratio in active individuals, leading to better hormonal profile. High carbs will keep you satisfied and promote relaxation and better quality of sleep. This is because carbohydrates trigger the release of serotonin in the brain. When carbs are chronically low, serotonin drops negatively affecting mood and quality of sleep. Furthermore, carbs will support leptin, a hormone that regulates appetite and metabolism. In the long run, low carb diets lead to a lower powered metabolism and ravenous appetite. Finally, carbs will support the maintenance and growth of muscle tissue. Carbs release insulin which plays a critical role in driving amino acids into the muscle cells where they can be used for muscle growth. To calculate carbs you will need to multiply grams of protein by 4 and grams of fat by 9. Add these two numbers together. Next, subtract this number from total calories. Take that number and divide it by 4 to get grams of carbs per day. Now you should have your protein intake, fat intake and carb intake set. Now it’s just a matter of hitting those numbers with mostly natural foods and the occasional . There is a lot of math involved and it can be confusing initially. Let me give you an example to make this simpler. Let’s say that your calorie intake when dieting is 2. This would mean that protein intake would be 1. Fat intake would be 6. Protein calories (1. Total calories subtracted by fat and protein calories = 2. Carb calories divided by 4 = grams of carb per day. Therefore, in this example, you would be consuming 1. For those of you who are freaking out about the amount of carbs, relax! If you’re in a caloric deficit you will burn fat. Step Four – Determine Meal Frequency. Now that you have determined your daily macros, you will need to set up your meal schedule. Personally, I have had the greatest success with 2- 3 meals per day in a 6- 1. This is known asintermittent fasting. You will skip breakfast (black coffee and tea only), fast until lunch or later and eat your 2- 3 meals within a designated 6- 1. I particularly like Fasting Fuel coffee during the fast, and have it almost every day. The benefits of intermittent fasting are enormous. As well, it allows you to maintain a little hedonism in your life while cutting. Meals can range in size from 8. I have worked with numerous clients who have fallen in love with intermittent fasting and will never go back. It takes some adapting, but eventually the fast becomes enjoyable and the big meals are treasured. Meal Per Day Intermittent Fast. What’s most important is hitting your macros. Don’t sweat it if you break your fast early or extend your feast too late (can’t get home for a meal in time). Don’t let your fast/feast window control you. It’s there to make dieting easier and more enjoyable. The macros are what matter, stick to the macros and you’ll drop fat like it’s no ones business. Step Five – Determine Food Distribution. The last topic I want to look at is food distribution. For many of you, I am going to encourage you to place most of your calories and carbs around dinner time. Having most of your carbs at dinner (instead of spread throughout the day) has been shown to lead to better fat loss, improved health markers, greater satiety and a smaller drop in leptin (hormone that regulates appetite and metabolism). If you’ve done much nutritional reading you’ve probably been told that you should eat most of your carbs earlier in the day and reduce carbs at night. The reasoning behind this set up is completely flawed. The idea is that carbs are to fuel activity and since activity and metabolism slows down at night, eating carbs would lead to fat gain. If you’ve been reading my articles for any length of time you are probably already calling BS! The problem with this belief is that it is completely irrelevant. If you’re in a caloric deficit your body will burn fat, period! Eating most of your carbs at night just means that fat oxidation will be higher during the day and lower at night. Warrior Shredding Program. For a complete course on getting absolutely shredded, I recommend my. This will allow you to effortlessly drop body fat while building strength in the gym and getting more chiseled than ever. This is the program I use when I want to cut down to very low body fat without going crazy. Warrior Shredding Program. Recent One Month Kinobody Transformation! I was shocked when he sent me these after pictures after only one month of the program. He dropped 1. 0 lbs of fat, 2. I am really looking forward to seeing where he will be at the 2 and 3 month mark.
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