Nutrition

How much Protein and Carbs?

There are many different variables that necessitate your individual nutritional needs. I decided to add this page to put you in the right ball park to attain optimal results.

Most people believe you need around 1-2 grams of protein per pound of lean body weight. I believe this is extremely vague; the section below will easily explain how many grams of Protein, Carbs, and Fat YOU need each meal while being very precise.

How much protein do you need?

• 1st you must take an educated guess on what your body weight will be if you are as lean as you can possibly be.  For competitors this should be your stage weight.

• Multiply this number by 1.5

• Now divide this number by 6 (or the number of meals you eat in a day).

• This is how much protein everyone should consume every meal for losing fat.

Now… How much protein to gain muscle?

Females- Simply consume 4 less grams of protein every meal (carbs will be increased in section below).

Males- Simply consume 8 less grams of protein every meal (carbs will be increased in section below).

These 2 numbers (the amount of protein for losing fat and the amount of protein for gaining muscle) will not change much at all during your diet. The amount of carbs however will change as your diet progresses.

How much carbs do you need?

Now that we know how much protein we need, we can easily see how much carbs we need.

To gain muscle - (whether you’re male or female), each meal should have about 20% more carbs than protein.

To lose fat - (whether you’re male or female), each meal should have about 20% less carbs than protein. Then when your weight loss stalls take away 2-3 grams of carbs per meal (12-18 grams per day) every 2-3 weeks or so and adjust your cardio as necessary.

This 20% difference is intended for either maximum muscle growth without too much fat gain or maximum fat loss with minimum muscle loss.


Want to step it up even further?

Nutrient Timing

From the above information we figured out what our macronutrient breakdown, spaced evenly throughout the day should be. And you now hopefully have an idea of how many total calories you’re taking-in per day. This is good; however if you wanted to step things up further, we can add a little here or there and take away a little here and there. But we must stay within our overall daily caloric quota.

First meal of the day My body is starving for nutrients. I will consume a few more grams of carbs. (I consume a ½ serving of my MRP when I’m cooking my egg whites.)

Pre workout I have slightly more carbs (preferably slow digesting).

Post workout This meal contains the most carbs of the day. When I'm heading home from the gym or heating up my post workout meal, I’m already drinking ½ of a protein shake with carbs.

Large or Lagging Muscles I sometimes consume a little more carbs on days I’m working out my legs (& sometimes back- any larger muscle or muscles that’s lagging behind and I want to really make grow).

Other Meals Since I raised my carbs a bit on the above meals, it is now important to lower them a bit for my other meals.  This is to maintain the correct amount of calories consumed in a day.

Last Meal of the day  In this meal the carbs are slightly lowered  (as long as It’s not your post workout meal). I always eat carbs before bed even if I am a few days out from a show (just not as much).  Also, this meal contains the most fibrous carbs (green veggies) and also a little more essential fat.

Non- workout Days Since I’m not burning extra calories at the gym, I will sometimes increase my protein for each meal and decrease my carbs.

If this nutrient timing stuff is confusing you, don’t sweat it; you can simply stick to the regular macronutrient breakdown and have your macros in each meal similar or even the same. Consider this Nutrient timing stuff to be simply “icing on the cake”, it’s just a little something extra.


How much Fat? (Essential Fatty Acids (EFA s)

There seem to be many people who try to stay away from as many fats as possible. This should not be the case. Consuming around 25% (of your daily caloric intake) of essential fats (good fats) per day should put you “in the ball park” for great results. Essential Fatty Acids will actually aid in fat loss, not to mention your energy and (for guys) testosterone levels will probably increase. Simply figure out your total daily caloric intake then divide that number by .25-this will give you your fat quota for the day. Now simply divide this number by 5,6,or 7 (the number of meals you consume in a day), and this will be how many grams of fat per meal you should consume. Unlike the other nutrients, if you don’t want to consume fat every meal, you can simply consume more, less often; but you should, however, consume essential fat at least 3 times a day (especially before bed). I strive to take- in more Omega- 3s than the others. Most of my fat is consumed by a tablespoon flax seed oil after most of my meals. Remember: 1 gram of fat has 9 calories; this is a lot and the difference between 1 table spoon and 1.5 tablespoons is a lot, so try to be precise while dieting.

Some good sources of fats are:

• Almonds
• Avocados
• Fish Oil
• Flax Seed Oil
• Olive Oil
• Sesamine Oil
• Sun Flower Oil