The other trick is to drastically increase your carbs consumption one day in the week, taking it to 3 consumed grams
of carbs per each pound of bodyweight.
A good rule of thumb is to consume 2 grams
of carbs per pound of bodyweight every day, although you should adjust this number based on your personal results.
If you find that your body fat percentage rises, cut down to 1.5 grams
of carbs per pound of bodyweight.
During these three days consume one gram of protein and 0.5 grams
of carbs per each pound of bodyweight, while the rest of the calories should come from fats.
On training days, however, you should consume 2 grams
of carbs per pound of bodyweight and 1 gram of protein per pound of bodyweight, evenly spread over five to six meals throughout the day.
In order to rip the anabolic benefits of protein, people trying to build mass should consume at least 2.5 grams
of carbs per pound of bodyweight.
Now is the time to increase both your carbs and protein intake up to 2.5 grams
of carbs per pound of bodyweight and 1.2 grams of protein per pound of bodyweight on training days.
In other words, you'll consume 3 grams
of carbs per pound of bodyweight on the first day, 2 grams per pound of bodyweight on the second day and 1 gram per pound of bodyweight on the third day, after which you'll repeat the same cycle as long as it takes to get the wanted results.
This is a fairly simple guideline for building mass, according to which you need to consume 2 - 3 grams
of carbs per pound of bodyweight each day, more or less evenly spread over five to six meals.
This approach delivers the best results in people who don't usually consume too much carbs, i.e. those who eat less than one gram
of carbs per pound of bodyweight daily.
Keep your testosterone levels high by eating 1 - 2 gram
of carbs per pound of bodyweight on a daily basis.
After completing a mass phase and moving on to a cutting phase, adjust the ratios according to the 3 -2-1 rule: 3 g
of carbs per pound of bodyweight on day one, 2 g per pound of bodyweight on day two and 1 g per pound of bodyweight on day three.
It should include.7 to.9 g
of carbs per pound of bodyweight, with 50 % of the carbs derived from easy - to - break - down high - glycemic sources: mashed potatoes, sports drinks, fat - free muffins and Cream of Wheat cereal are four cogent examples.
The 2 - 3 rule dictates that you consume 2 - 3 grams (g)
of carbs per pound of bodyweight per day, spread over five or six meals.
an easier way to determine your bulking needs is to figure a gram of protein per pound of bodyweight, a gram of fat per pound of bodyweight, and a gram
of carbs per pound of bodyweight, plus 100 extra grams of carbs on top of that.
Not exact matches
It's important to remember to eat a gram
of carbohydrates
per pound of bodyweight every day, but every two weeks you might want to go extremely low -
carb for about three days, just to spend that extra muscle glycogen that has accumulated in your muscles.
Nutrition is one
of the most important factors for muscle growth.Follow a high protein and moderate
carb diet.You should take about 1.5 — to 2 grams
of protein
per pound of bodyweight.
However, note that if you decide to go on a low -
carb diet, you will need to increase your protein intake to a minimum
of 11/2 -2 grams
per pound of bodyweight, every day.
In other words, cut
carb intake to 1 gram
per pound of bodyweight on training days and 0.5 grams on rest days, but at the same time, make sure to increase your protein intake to 1.5 grams
per pound of bodyweight on training days and 2 grams on rest days.
After four to six weeks
of eating like this, switch to 2.5 grams
of carbs and 1.2 grams
of protein
per pound of bodyweight on all training days.
A general rule
of thumb is to eat at least 1 gram
of protein
per pound of bodyweight on a daily basis, while limiting your intake
of carbs.
However, bear in mind that this overload is more efficient in people whose daily intake
of carbs is normally low (less than 1 gram
per pound of bodyweight).
On your 10th day, no more than two hours following your workout, you should look to consume 1 gram
of carbohydrates,
per pound of bodyweight, so if you weigh 250 lbs, you'll need 250 grams
of carbs, from simple sources such as pizza, cakes, fries, ice cream, cookies, and so on.
So instead
of following the same strict diet plan for weeks, try dieting for 4 - 5 days (considering the above prescribed
carb and protein intake), then take one day off and dramatically increase
carb intake up to 3 grams
per pound of bodyweight.
Plenty
of good quality protein (at least 1 gram
per pound of bodyweight), unrefined, slow releasing
carbs such as oats, brown rice and whole grains plus lots
of vegetables and some fruit, healthy oils like olive oil and fish oil.
Lower your
carb intake to 1 gram
per pound of bodyweight — but avoid going any lower.
When trying to maximize fat loss, limit
carb consumption to 0.5 grams
per pound of bodyweight.
The daily consumption
of carbs should be 2 grams
per 1
pound of bodyweight.
HOW TO DO IT: First deplete your body
of carbs as much as you can by reducing their daily intake to 1/2 grams
per pound of bodyweight for three days.
A good rule
of a thumb is to take 1.2 - 1.5 g
of protein
per pound of bodyweight during a low
carb diet.
The difference on low
carb days is that your protein intake should increase slightly up to 1.5 to 1.6 grams
of protein
per pound of bodyweight.
Next, increase your daily
carbs intake to 4 grams
per pound of bodyweight one or two days before you want your muscles to look their biggest.
To employ a method
of carb cycling, one would typically consume a greater amount
of carbohydrates (typically 2 - 2.5 grams
per pound of bodyweight) on heavy training days (which typically involve legs and / or back), a moderate amount
of carbohydrates (typically 0.5 - 1 grams
per pound of bodyweight) on lower intensity training days, and a low number
of carbs (0 - 0.5 grams
per pound of bodyweight) on rest days.
He's pulled back on his protein recommendations to about 0.8 grams
per pound of bodyweight (his reasoning... your body can only digest and use so much in a day) rather than the usual 1 - 1.5 + g
per pound of bodyweight that you normally see, choosing to make up the difference in
carbs and fats.
The exception to this caveat: Limit posttraining
carb levels to.5 g
per pound of bodyweight during a dieting - down phase.
A 200 -
pound bodybuilder has to chow down on 400 - 600 g
per day — 3 g
per pound of bodyweight (600 g
of carbs) is the ultimate objective.
I've seen great results out
of aiming for 1.5 g
of protein
per pound of bodyweight, 1.5 - 2g
of carbs and.5 g
of fats
per day.
For a bulking diet, keep it simple; figuring grams
per pound of bodyweight for each macro, eat your
bodyweight + 100 grams
of carbs (i.e. if you weigh 200
pounds, eat 300 grams), and around a gram
per pound of bodyweight in protein.
I follow (what I was told is standard) 1 gram
of protein
per pound lean
bodyweight, 0.35 grams
of fat
per pound lean
bodyweight, and then figure out the grams
of carbs from your remaining calories...
Individuals who train harder and longer will need more
carbs per day, often somewhere between two and three grams
per pound of bodyweight.
Eat a moderate amount
of carbs (1 — 1.5 grams
per pound of bodyweight), on your moderate intensity / high volume training days.
So increase your calorie intake, and make sure you get plenty
of protein (1 — 1.5 g
per pound of bodyweight), as well as lots
of complex
carbs (oatmeal, brown rice, sweet potatoes etc.), some good healthy fats and a decent amount
of fruit and veg.
Your fat intake should be around 0.35 to 0.5 grams
per pound of bodyweight depending on how well your body can handle higher
carb diets.