This is very important as it will help you evaluate your nutritional program. I suggest you evaluate you training and diet every week. Sit down on a day where you're not so busy and evaluate your progress. A good time to do this is on Sunday when your planning your week's meal plan.
You should be able to identify weak and strong points in your program. By monitoring your training and diet you will also identify if you are on target with your goals. If you need sample logs, go to this page here .
Sample Nutritional Plan Calculations
Alright, now that we know how to figure out our diet ratios we need to practice. Let's go through the whole process with a fictional character. Here is a sample menu for a person who weighs 145 pounds and wants to gain additional weight and muscle. Let's assume that this person needs the following nutritional requirements to achieve his goals:
Nutritional needs on a daily basis to reach goals:
Calories:
3,220 per day
Protein:
3,220 x .25 = 805/4 = 201 grams of protein per day
Carbohydrates:
3,220 x .55 = 1,771/4 = 443 grams of carbohydrates per day
Fat:
3,220 x .20 = 644/9 = 72 grams of fat per day
Nutritional needs per meal:
Calories;
3,220/6 = 537 calories per meal
Protein:
201/6 = 34 grams of protein per meal
Carbohydrates:
443/6 = 74 grams of carbohydrates per meal
Fat:
72/6 = 12 grams of fat per meal.
The following schedule has been identified in order to achieve his goals:
5:45 am wake up
Two 8 ounce glasses of water
10 grams of L-glutamine mixed with water
6:25 am breakfast
1 whole wheat bagel
1 tbsp peanut butter
½ cup cottage cheese
½ cup strawberries
1 multivitamin and mineral tablet
Yields 529 calories, 30 grams of protein, 77 grams of carbohydrates, and 12 grams of fat.
9:30 am Mid morning meal
1 scoop protein powder (2oz)- 22 grams protein
1 cup orange juice
1 medium banana
1 ½ cup 1% milk
Yields 487 calories, 35 grams of protein, 73 grams of carbohydrates, 6 grams of fat
12:00 pm Lunch -lean roast beef sub
6 " whole wheat bun
4 ounces lean roast beef
1 cup lettuce
1 tomato cut into slices,
½ oz low fat cheddar cheese
2 tbsp mustard
1 cup 1% milk
Yields 502 calories, 43 grams of protein, 47 grams of carbohydrates, and 16 grams of fat
2:30 pm Mid afternoon meal
1 granola bar -Quaker
½ cup blueberries
1 tbsp brown sugar
1 cup low fat natural yogurt
1 apple
½ glass of low fat milk
Yields 528 calories, 19 grams of protein, 90 grams of carbohydrates, and 10 grams of fat
4:30 pm
2 glasses of pure water
Branched chain amino acids
An apple
5:15 pm workout
2-4 glasses of pure water while working out
6:30 pm post workout meal
1 cup strawberries
1 cup low fat strawberry yogurt
1 scoop(2oz) vanilla protein powder- 22 grams protein
½ tbsp honey
1 cup 1% milk
1 cup orange juice
5 grams creatine monohydrate
8:30 pm dinner -chicken teriyaki
3 oz skinless/boneless chicken breasts
1/3 cup prepared teriyaki sauce
1/3 cup orange juice
1 tsp cornstarch
1/3 tsp ginger
½ tbsp extra virgin olive oil
1 ½ cup small broccoli florets
½ can (4 ounces) sliced water chestnuts
½ cup rice
1 cup pure water
Yields 549 calories, 38 grams of protein, 69 grams of carbohydrates, and 13 grams of fat
10:00 pm
10 grams of L-glutamine with 1 glass of pure water
10:30 pm
Bed time
Daily totals for actual and daily goal allowance (as planned from above calculations):
Actual
Calories: 3,145
Protein: 206 grams
Carbohydrates: 431 grams
Fat: 63 grams
Daily allowance
Calories: 3,220
Protein: 194 grams
Carbohydrates: 426 grams
Fat: 69 grams
As you can see, the actual numbers are pretty close to his daily allowances. Don't worry too much if your numbers don't exactly add up.
Also, you have to drink enough water in order to keep your muscles working at they're optimal level.
Did you know that a slight water dehydration can drastically decrease your performance in the weight room? I'm going to tell you right now, drink a lot of water because it will definitely improve your performance.
For more information about water and your muscles, click here .
Okay, this is how you want to structure your nutritional plan for building muscle. Identify your goals and plan your menu around those goals.
Remember to keep track of what you eat in a diet log and remember to evaluate your diet and progress on a weekly or bi-weekly basis.
If there is one thing that is probably the most important element to building muscle is consitency. Your body loves and strives to be consistent. If you can be consistent with your diet, I can gaurantee you that you will build muscle, and lots of it. Think of it as this - Follow a consistent diet and you'll get consistent results - Follow an inconsistent diet and you'll get inconsistent results.
Building muscle is a slow and enduring process. In order to constantly improve your performance, you need to be consistent with your diet. Strive to stick to your diet year round. This way, you are never that far off from your desired peak performance state.
I highly recommend you take a look at Kyle Leon's program "Somanabolic Muscle Maximizer". This program is the first of its kind that customizes a complete nutrition plan for your specific body type including:
- Metabolism
- Age
- Gender
- Activity levels
- Somatotype (Body type)
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