The Diet facts to drive your Physique to the next level
So you now know your Basal Metabolic Rate from our recent post. So what do you do next?
Check out the post and leave us a comment
Depending on where you are in a training cycle will depend on how you split the calories you take in on a daily basis. As an example a typical man weighing around 180lbs will probably need around 1800 calories per day to stay where they are and not lose or put on weight. This means you are at an equilibrium for your current weight
Muscle building cycle
In this cycle we are concerned more around building a physique but at the same time we don’t want to carry too much fat as this makes it more difficult when you come into a fat shredding phase. So what should be the ratio of your calories? In this phase we should be looking at 40% protein, 50% carbs and 10% from good fats. Add another 200 to 300 calories to your diet to help with the building phase.
The breakdown would be as follows:
50% Carbs would be around 1050 calories = 260 grams
40% protein would be around 840 calories = 210 grams
10% fat would be around 210 Calories = 23 grams
As you can see even though we are going for a muscle building and weight gaining routine we are still keeping the fats low. We want high carbs and medium protein intake to go through this phase so you can see an improvement in your physique but without gaining too much fat.
This is not an exact science but it’s a way I have eaten for a number of years now (as well as a fat loss phase) and I don’t agree with just putting too many calories into your body that you won’t use in the correct way and it will start sitting around your gut. Not very nice.
The key thing here is to monitor your progress and your weight, it may be that if you have to adjust calories up and down if you need to increase or drop the weight.
What’s a good example of a diet for this phase? Look out for the more posts for more info. Get your mind round the breakdown of the diet first before planning from there.