Diet Advice

Training is the catalyst for growth, stimulus call it what you like but that's where it ends. Growth will only occur by supporting your workouts with a quality nutritional programme.

You can only gain weight by eating more calories than you use. Many people around the world do this with tremendous effect; the main problem is they consume the wrong foods, eat way too much and end up FAT.

Bodybuilders have to do it in such a way so that it is predominately muscle being built not fat. To do this you need to construct a diet plan ensuring that an adequate supply of protein, complex carbohydrates and good fats (EFA's) are consumed.

Nutrition

Nutrition is an area that is neglected or not fully understood by the majority of people who are struggling to make progress.

Nutrition isn't a difficult thing to master, it's fairly simple.

The most important part is to work out the maths relevant to your body weight so you have a starting point/plan to work from. Next divide the amounts into 6-8 meals and providing you know what foods supply what, you can mix and match your foods ensuring the correct nutrition is delivered.

Calculate Your Daily Nutritional Requrements

Calculate Your Daily Nutritional Requrements

This will provide a platform for your daily requirements of protein, carbohydrate and fat. After one or two weeks you may need to increase or decrease calories slightly depending on gains made. See below chart for what amounts you require relating to your bodyweight.

Daily nutritional requirements for gaining muscle mass

Protein based on 1 ½ g per pound of bodyweight, carbohydrates between 2 - 3g per pound of bodyweight and fats 20% of total daily calorie intake. All are approximate figures and have been rounded off to the nearest figure.

Bodyweight in pounds
125
150
175
200
225
250
275
300
Protein g’s per day
180
225
260
300
340
375
410
450
Carbohydrates
250
300
350
400
450
500
550
600
g's per day
375
450
525
600
675
750
825
900
Fats g's per day
60
70
85
100
110
125
135
150
Calories
2500
3000
3500
4000
4500
5000
5500
6000

Space daily total evenly over 6-8 Meals.

Figures for carbohydrates on the top row are based on 2g per pound of bodyweight and bottom row are based on 3g per pound of bodyweight.
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Have a diary, write down what you eat daily and work out the amounts/calories. A diary is a valuable tool, as you will have a detailed account of what you are doing. Aim for an increase in bodyweight of about 1lb a week, if you do not make gains then simply add an additional 300-500 calories to your daily intake.

I have made things easy by providing the above information. All you have to do make your own nutritional diary and get on with it.