The first thing you need to do is eat, eat and eat some more! You should be eating between 15-20 calories for every pound of your own bodyweight everyday. So, say you weigh 150lb - 150x20=3000. So you should be eating 3000 calories per day. Now, you can't just go and eat junk food all day long and think you'll turn into the next Mr. Universe! 30% of your calories should be protein, 40% should be carbs and 30% should be fat.
There are 4 calories in every gram of carbohydrate and protein and 9 calories in every gram of fat. So, again, if you weigh 150lb, to work out your daily intake of protein - 30% of 3000 = 900. 900/4=225. So you should be eating 225g of protein per day. To work out your carbohydrate intake - 40% of 3000 = 1200. 1200/4=300. So you should be eating 300g of carbohydrates everyday. And to work out your daily fat intake - same principles again - 30% of 3000 = 900. 900/9=100. So you should be eating 100g of fat everyday.
Muscle Protein
The best foods for getting protein are chicken (20g per 100g), tuna (20g per 100g), egg whites (70g per 100g) and lean beef (20g per 100g). The best foods for carbohydrates are rice (70g per 100g - uncooked), pasta (70g per 100g - uncooked), wheat bread (15g per slice) and bananas (25g each). The best foods for fats are all oils. The best oil is Udo's choice oil blend, followed by flaxseed oil and then sunflower oil. These oils are all 100% fat so 3 tblspns per day should do - one in the morning, afternoon and before bed. Read the nutritional values on the foods you buy, but always keep in mind that there's 4 cals per gram of protein and carbs and 9 per gram of fat. This principle never changes, no matter what it says on the label!
If you work your diet around these foods and train 3 times per week with heavy weights, you will gain hard, lean muscle. It's not easy to put on weight, and I'm speaking from first hand experience. But I gained 30lb of muscle in 2 months going by these general principles. And you can too!
Black Friday Muscle Pharm Combat, Cookies and Cream, 4-Pounds 2011 Deals
Nov 17, 2011 21:06:23
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