Everybody has different goals in the gym, but usually they revolve around learning how to lose weight or build lean muscle mass. If you are to do either, however, you will need to discover how to build your diet plan to suit your individual goal. Diet is the most overlooked part of any workout routine, and overlooking this aspect is a very costly mistake to make.
In today's post, you will learn how to do this for yourself.
You would be shocked to see how many individuals seem happy to toil away for hours each week in the gym only to sacrifice their results by eating a terrible diet packed with alcohol and junk food. You don't need to stop eating your favorite foods by any means, but you do need to learn a few facts. The first fact is that in order to lose weight you need to lower your daily calorie total.
When it comes to packing on lean muscle, we need to talk about things in a little bit more detail. Rather than just sorting out your calorie intake, it would make sense to look at how to optimize what those calories are made of. []
There is more than enough conflicting information out there to over complicate the process of dieting. That's why so many people at your local gym are completely lost. However, it's not very difficult to set yourself some proven, effective goals.
* Total daily calories = target body weight in pounds x 15.
If you wanted to reach a weight of 180 pounds, you would simply take that figure and multiply by fifteen. In this instance, it would give you a target of 2700 calories per day.
* Protein = Take 30% of your total calorie intake and divide it by 4.
The individual here, who wants to weigh 180 lbs, would need to eat 202g protein each day. That's because 30% of his calories is 810, we then divide this by 4 which is the number of calories in one single gram of protein. That's how we get our answer.
* Carbohydrates = 55% of your calories for the day. Divide the answer by 4 to get this in grams.
Carbohydrates are our best friend when trying to add size to our frame. Many people mistakenly believe protein is the key, but it is not. 55% of your calories should arrive from carbohydrates. In the case of our 180 lb male, this would be 1485 calories. Share this by 4 and we get a target of 371 grams.
* Fats = 15% of our calorie target, divided by 9.
To establish the fat intake for our 180 lb male, we would take 15% of our calorie target and divide the figure by 9. So, 15% of 2700 calories is 405. This figure divided by 9 is a total of 45 grams per day in healthy fat sources.
The difference between bulking up safely and cleanly, as opposed to simply eating everything in sight, is the fine line which separates those who add good size from those who simply add a ton of fat. You don't want to gain size on your arms at the expense of your gut, of course. Learning the science behind how to lose weight and build lean muscle can be a confusing affair, so playing around with the principles is a key factor in striking a balance which suits your individual body.
In today's post, you will learn how to do this for yourself.
You would be shocked to see how many individuals seem happy to toil away for hours each week in the gym only to sacrifice their results by eating a terrible diet packed with alcohol and junk food. You don't need to stop eating your favorite foods by any means, but you do need to learn a few facts. The first fact is that in order to lose weight you need to lower your daily calorie total.
When it comes to packing on lean muscle, we need to talk about things in a little bit more detail. Rather than just sorting out your calorie intake, it would make sense to look at how to optimize what those calories are made of. []
There is more than enough conflicting information out there to over complicate the process of dieting. That's why so many people at your local gym are completely lost. However, it's not very difficult to set yourself some proven, effective goals.
* Total daily calories = target body weight in pounds x 15.
If you wanted to reach a weight of 180 pounds, you would simply take that figure and multiply by fifteen. In this instance, it would give you a target of 2700 calories per day.
* Protein = Take 30% of your total calorie intake and divide it by 4.
The individual here, who wants to weigh 180 lbs, would need to eat 202g protein each day. That's because 30% of his calories is 810, we then divide this by 4 which is the number of calories in one single gram of protein. That's how we get our answer.
* Carbohydrates = 55% of your calories for the day. Divide the answer by 4 to get this in grams.
Carbohydrates are our best friend when trying to add size to our frame. Many people mistakenly believe protein is the key, but it is not. 55% of your calories should arrive from carbohydrates. In the case of our 180 lb male, this would be 1485 calories. Share this by 4 and we get a target of 371 grams.
* Fats = 15% of our calorie target, divided by 9.
To establish the fat intake for our 180 lb male, we would take 15% of our calorie target and divide the figure by 9. So, 15% of 2700 calories is 405. This figure divided by 9 is a total of 45 grams per day in healthy fat sources.
The difference between bulking up safely and cleanly, as opposed to simply eating everything in sight, is the fine line which separates those who add good size from those who simply add a ton of fat. You don't want to gain size on your arms at the expense of your gut, of course. Learning the science behind how to lose weight and build lean muscle can be a confusing affair, so playing around with the principles is a key factor in striking a balance which suits your individual body.
About the Author:
Today's recommendation: Unveil the facts behind how to build muscle with Russ Howe PTI. Russ is a leading personal trainer, teaching people facts on how to lose weight for free each day on his website.
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