An ideal weight lifting diet will contain 55% to 65% carbohydrates. I recommend that 55% of your diet be made up of carbohydrates. Remember that one gram of carbohydrate is equal to 4 calories.
To find out how much carbohydrates you need in your nutritional plan, simply take your desired caloric intake (as above) and multiply that number by your desired carbohydrate percentage (55%). Use that number and divide it by 4 which will give you your new daily carbohydrate requirements in grams.
For example, if you need 3,000 calories to gain an extra pound of body weight per week, you will need the following carbohydrate requirements: 3,000 x .55 = 1,650 / 4 = 413 grams of carbohydrates per day If you are eating 6 times a day, you will need 413 / 6 = 69 grams of carbohydrates per meal.
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