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To gain weight and build muscle you have to take in enough calories from the right food sources and be very , very consistent with it, it's no good just dumping a load of calories in to your diet and hoping for the best, you have to have structure, patience and our favorite word consistency!
We at Aktiv Bodz assume that you're into training, right, otherwise you wouldn't be reading this, we also assume that you're training hard enough to actually stimulate muscle growth (you would be suprised by how many people don't train hard enough), we also assume you understand the value of a high protein diet.
However whilst it is true that protein is an absolute must for building lean skeletal muscle what we must not over look is the value of carbohydrates and fats.
Here's a guide to your required daily intake of carbohydrates and fats:
CARBOHYDRATES
| 2-3g / kg of Bodyweight |
Sedentary, Fat Loss |
| 3-4g / kg of Bodyweight |
Moderately Active |
| 5-6g / kg of Bodyweight |
Very Active |
| 7-9g / kg of Bodyweight |
Endurance |
FATS
| 1g / kg of Bodyweight |
| Of that amount 50% should be omega 3, omega 6, 25% omega 9 and 25% saturated |
So with this information at hand here's what a Mass Gain Diet may look like:
Example 75kg person: Moderately Active
| 75 x 4g = 300g Carbohydrate |
Split over 6 meals per day = 50g per meal |
| 75 x 1g = 75g Fats |
Split over 6 meals per day = 12.5g per meal |
MEAL 1
Serving of Whey & Maltodextrin 25g protein, 30g carbohydrate
MEAL 2
4-5 Whole Eggs
2 Slices Wholegrain Bread
60g Porridge Oats
MEAL 3
Grilled Lightly Seasoned Chicken Breast
200g Quinoa
Mixed Veg
Yoghurt or Flapjack
MEAL 4
As above but you can use a different carbohydrate source such as wholemeal pasta, wholegrain rice, sweet potato
Again finish your meal with yoghurt, flapjack or malt loaf
MEAL 5
Weight Gain Shake. The macronutrient values for this meal will depend upon which company you use,
50g protein & 70g carbohydrate seems to be the average.
MEAL 6
200g Fish ( Salmon, Mackeral, Trout, or any fish high in DHA, EPA )
150g Sweet Potato
Mixed Veg
This diet would give you:
248g Protein
300g Carbohydrates
75g Fats
Any more information please e-mail Gary or Scott info@aktivbodz.com
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