My take on eating
As you may see, I like eating. (I think gaining almost 60 kilos gives that away)
Now I would like to open my nutrition philosophy up a bit.
Just the basics, nothing fancy. (Feel free to ask questions)
This is for gaining mass, I’ll probably make another one for dieting later.
Let’s start with this: how much to eat?
A lot. Your body can probably handle more than you think.
I don’t believe in some fancy calculations, I’d rather find it out the “hard way”
Let’s say you weight 100kg (220lbs) and eat 4200 calories/day. 250g protein, 575 carbs, 100g fat or something like that. Your weight has stalled here. No ups or downs for a few weeks.
What do we do?
First, we take a look at your macro distribution. It’s not horrible, but it could be better (in my opinion)
I want you to eat 2g/lb (about 4.5g/kg) of protein every day. That is 440g for a 220lbs guy.
Next, I want you to eat 20% of your calories from fat. That is 0.2*4200=840kcal, which is 93g of fat.
The rest comes from carbs.
So 4200kcal/day-440g of protein (1760kcal) and 93g of fat (840kcal) equals 1800kcal which would be 450 grams of carbs.
So your new macros are 440p/450c/93f
After you start eating like this you will notice that you are burning fat, so what do we do? We increase calories.
Our first increasement may be 200ish calories.
The 200 calories will be 80% carbs and 20% fat, so 160kcal of carbs = 40g and 40g of fat=4.5g=5g
So now your macros are 440p/490c/98f (if you have ocd, just round the fat up to 100g)
And I want you to make an increasement like this every time your weight stalls.
And I want you to hit your macros every day.
So how to hit them? Eat a lot. And eat clean. I don’t want you to consume horrendous amounts of sugar in order to hit your macros. I want you to eat clean foods, meats, potatoes and such. And I want you to count everything.
Sound hard? Well, maybe you are not meant to ever get huge and strong.
If you have made it this far, I tip my hat to you. Now is the time to reveal the last things I want you to do.
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want you to eat your bodyweight/100 of vegetables every day. So for a 220lbs guy it would be 2.2 pounds of veggies. Broccoli, cauliflower, kale, spinach and so on. Potatoes don’t count.
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I want you to avoid eating carbs and fat at the same time. If you are having a protein+carb meal you can have max. 5g if fat in it (10g for guys who eat over 3500 calories, otherwise you would kill me)
And if you are eating a protein+fat meal you can have max. 10g of carbs in it (15g for guys over 3500)
Meals go as follows:
- Pro+Fat
- Pro+Fat
- Pro+Carb (small meal just before training, whey and bananas/other fruits are good)
- Amino+simple carbs (intra-workout drink)
- Pro+Carb (after workout, another shake along with simple carbs)
- Pro+Carb (1 hour after training)
From this point on, have pro+carb meals every 2-3 hours)
I want you to have 2-3 no less than 2 and no more than 3.
After meal 2 have at least 2.5 hour break, I personally go with 3 hours. (No more than 3 here either)
Vegetables should be eaten with every meal except 3,4 and 5 (as that is the peri-workout zone)
Meal 4 should have 0.2-0.3g of protein/kg of bodyweight (in bcaa+eaa form)
So for a 100kg guy it would be 20-30 grams. (If you can’t afford this, you can go with less, that is understandable.) And 0.8g/kg of simple carbs (maltodextrine etc) so 80g for 100kg guy.
Meal five (post-workout shake) should have 0.5g/kg of protein from whey (as most whey proteins have 80g of protein/100g of powder our guy would need ~60g if whey) and 0.8g/kg of simple carbs so 80g here too.
(If you are carb intolerant, scale the simple carb numbers down to 0.5-0.6g/kg)
I believe this is all, feel free to ask questions.