Example: 180lb (81kg) individual should eat: 180x20 = 3600kcal!
Sounds a lot right???
Protein is essential when you are trying to gain muscle or lose fat. Keeping your protein intake high prevents your body from breaking down muscle tissue for fuel and will force your body to eat into your fat reserves.
Eat around 1.5g of protein per 1lb of body weight
Example:
180lb (81kg) individual should eat: 270g of protein per day.
Protein is so important it is essential you get your daily requirements. To make it easier consume a high quality protein shake.
Carbohydrates are helpful when you are trying to pack on muscle mass. They are required to fuel your intense workouts and keep muscle glycogen levels full. You should aim to eat around 1.5g-2g of carbs per 1lb of body weight.
Before workout you consume around 20-40g of protein and 20-30g of slow release carbohydrates such as an apple, banana or wholemeal bread.
Your post workout meal is one of the most important times when carbohydrates assist with muscle growth. You should consume 20-30g of protein and 40-60g of fast carbohydrates such as white bread, a sports drink or dextrose/maltodextrin. Consuming simple sugars post workout with a protein shake helps drive protein into your cells quicker in comparrison to taking a protein shake with no additional carbohydrates. This is perhaps the most important meal of the day!
Eating fat will not necessarily make you fat! Cutting all fats from your diet is a common misconception. You need to eat healthy fats such as those found in nuts, fish and olive oil. Saturated fats such as those found in processed meat, crisps and fried foods should not be avoided completely but should be reduced.
You should aim to eat around 0.5g of healthy fats per 1lb of body weight.
So me weighing in at about 90-95 kg should be eating around 4000 kcal per day! That would sure damage my bank funds! There must be a lower kcal intake take would work???
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