This was supposed to be a note, but my copy & paste wasnt being cooperative. So, after much research and advice from knowledgeable friends, heres what Im dealing with: Im now at the point in my physical fitness path where my calorie intake and diet is crucial. My main focus is maintaining a healthy body while still building lean muscle. Since I cant afford a professional nutritionist, I had to break everything down and do the numbers myself (+ awesome friends). Heres some info that Im working with: ●NUTRITIONAL GUIDE● 1) Protein: Consume 1g of protein per pound of body weight. 2) Fat: Consume about 0.5g per pound of body weight. 3) Carbohydrates: Eat your remaining daily calories in carbohydrates, preferably from whole grains, fiber, vegetables, and whole fruit. 4) Water: Drink enough water so that your urine is always either clear or very lightly yellow. For most people this will be at least half your body weight in ounces throughout the course of the day (if you’re 180 pounds, shoot for at least 90 oz. of water per day. One average cup of water = 8 oz.). Sample Calculation: Overall, you can calculate your optimal daily macronutrient requirements with the following info: 1g Protein = 4 calories 1g Fat = 9 calories 1g Carbs = 4 calories Water = 0 calories For example, I weigh 180 pounds and my daily maintenance level is 2,200 calories. Assuming I want a surplus of 300 calories to gain lean muscle, I need to consume 2,500 calories per day with the following breakdown: Protein: 180 g, or 720 calories (180 lbs x 1 g/lb) Fat: 75 g, or 675 calories (180 lbs x .42 g/lb) Carbs: 275 g, or 1,375 calories (remaining calories) Water: 90 oz. (180 lbs/2) So, after all that information, I came up with my own personal nutritional guide. I simply adjust the numbers as I gain more muscle weight: ●DAILY CALORIES● 08/06/14 188lbs Total: 3300 calories Protein: 238g/952cal Fat: 105g/946cal Carbs: 351g/1402cal Water: 94oz/12cups Total cal = all 4 + 300cal for lean muscle building (200 protein & 100 fat) Protein: 1g = 4cal 1g/1lb of weight Fat: 1g = 9cal 0.5g/1lb of weight Carbs: 1g = 4cal Remaining cal after protein & fat calories Water: 0.5 body weight in oz 16cups/gallons Now, after all that, I keep track of my daily calories, my exercises, and water intake on myfitnesspro app on my phone so I dont go crazy.
Posted on: Thu, 07 Aug 2014 17:04:58 +0000
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