Bodybuilding Nutrition

Question
Im a bit confused when it comes to nutriton and food intake.How do I know how much food I need for muscle gain and how much I need to get ripped and burn fat?Simply how do I count calories?My weight is 86 kg and 175cm hieght. What food should I stay wy frm and what should I eat?

Answer
Hi Mikail,
It is confusing. When looking for nutrition information, look for credible information, as there is a lot written by people who don抰 know what they are talking about. Look for an author with RD after their name. A Registered Dietitian, (RD) has completed over four years of college, provides reliable, objective nutrition information, separates facts from fads and translates the latest scientific findings into easy-to-understand nutrition information.

When it comes to muscle gain and burning fat to get that 搑ipped?look, there is a fine line between eating enough calories to provide what you need to build muscle AND decreasing calories to decrease body fat.

I抣l try to give you some information but just realize that entire books have been written on this. There is a lot to know to gain muscle and lose fat to get ripped. So I suggest doing all the reading you can and you might consider looking for an RD in your area to meet with you and personally help you.

So, what does it take to add muscle size? Simply put, calories. Calories must be present alongside sufficient and appropriate exercise to yield any significant increases in muscle. An appropriate amount of calories coming from well-timed meals can make the most of your diet plan and workouts. A diet too low in calories combined with overzealous training can make the progress slow and frustrating.

To keep track of your calorie intake there are several phone programs like LoseIt or online programs like Fitday. Or you can buy a book with calorie information.

Calories a bodybuilder should consume daily for weight maintenance:  A suggested range is 15 calories per pound of bodyweight per day. If you lift weights 3? times a week, add 200?00 calories extra a day. If, combined with aerobics, you work out five times a week; you may need 500 calories extra a day, but start slowly. You don抰 want to gain fat.

How much protein is recommended for the bodybuilder who wants to put on muscle weight? You should probably eat about 1 gram of protein per pound of bodyweight per day, or get approximately 15%?0% of your total daily calories from protein, to build additional muscle. The intricate combination is to have enough carbohydrate to spare dietary protein [from being used as energy]. Many bodybuilders make the mistake of cutting down on carbohydrate and fat and using protein only. If you do consume a lot of protein, you should also drink a lot of water to avoid possible dehydration.

For optimal muscle-gain, be sure to eat carbohydrates and protein. This promotes a nutrient-meditated hormone response, enhancing the anabolic or muscle-building environment.

Fats are also necessary in the diet and contribute to numerous functions of health and muscle growth. Fats are precursors to hormones like testosterone and fats are carriers of fat-soluble vitamins. Keep your overall fat intake between 15 and 30 percent of your total calories.

To get you started I found a website for you to take a look at. They discuss specific healthy foods, have sample meal plans and have a calculator to help you figure out how many calories to eat per day,

http://www.bodybuilding.com/fun/matts_12_week_transformation_guide7.htm

Another source of good information is http://www.mensfitness.com

CONNECT WITH ME

I will be adding online nutrition counseling and online training soon. So keep checking my website for information.

http://www.myactivenutrition.com

MY BLOGS:  For more information on exercise and nutrition read my blogs http://blog.myactivenutrition.com and http://myactivenutrition.blogspot.com/  

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FACEBOOK: And friend me on Facebook, Active Nutrition Fitness and Nutrition Consulting.

Good luck Mikail with your endeavors!
Maria

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