How Much to Eat?
It is generally thought that a daily caloric intake of about 15 times your bodyweight is your maintenance fasting diet. So, if you weigh 140 pounds, your maintenance fasting diet would be about 2,100 calories per day (140 x 15=2,100). To gain weight you must increase your calories from your maintenance intake. To start, most people will want to increase their daily caloric intake to 18-20 times their bodyweight.
(18-20)(Bodyweight in pounds) = Daily Caloric IntakeIf you have significant body fat, you may want to start at 16 – 18 times your weight (or, first do a training program geared toward losing body fat).Obviously, these numbers do not take into account the variance of metabolisms, activity levels and other factors and therefore will not represent a perfectly accurate number for you. They will serve as a good starting point though.As you track your diet to gain weight and the effects it produces in your body, you will develop a much more individually accurate number. phlebotomy certification . For example, if you faithfully follow a diet of 20 times your weight (i.e. for a person weighing 150 pounds your daily caloric intake would be 3,000 calories – 150 x 20 = 3,000) and do not make gains in a couple of weeks you will know that you have an especially fast metabolism and must therefore increase your caloric intake beyond twenty times to gain weight fast.Conversely, you may find your diet makes you gain too fast and results in unacceptable body fat gains (in which case you adjust downwards and/or adjust your macronutrient ratio).It is EXTREMELY IMPORTANT to know exactly how your fasting diet is affecting your physique. To know this, you must be properly tracking your bodybuilding program. This doesn’t just mean that you are weighing yourself, but also using body tape measurements and body fat percentages to determine the direction your body is moving. This will allow you to quickly make the appropriate adjustments.This Tom Venuto article, Calorie Counting Made Easy, details a practical method to track what you are eating. This is the method I use – working off a base diet as opposed trying to write down every morsel of food that enters my mouth.Putting theWeight Gain Diet TogetherYou now have a starting point for the amount of calories to consume and the ratio those calories should be split between protein, carbohydrates and fat within your diet to gain weight. Atlanta SEO Company . To put your diet into action it will be necessary to do some simple calculations to determine how many calories and grams of each nutrient you will need to consume.For a calculator to do the following for you, see the Bulking Diet Calculator on the Bodybuilding Diet Resources page.First, to find the right amount of calories for each nutrient, you will need to multiply the decimal equivalent of each nutrient’s ratio percentage by your daily caloric intake goal.(Daily Caloric Intake Goal)(Nutrient ratio %) =daily caloric intake from nutrient.For example, lets say you have decided to start your diet to gain weight with a daily caloric intake goal of 2,800 calories and a nutrient ratio percentage of 40-30-30. Your calculations would be:Protein2,800 x 40%(.40) = 1,120 caloriesCarbohydrates2,800 x 30%(.30) = 840 caloriesFat2,800 x 30%(.30) = 840 caloriesNow you know how many calories to consume from each nutrient. To find the grams necessary for each of these nutrients, refer to the nutrient pages where you learned how many calories were in each gram of each nutrient…MacronutrientsCalories Per GramProtein 4 caloriesCarbohydrates 4 caloriesFat 9 caloriesDivide the number of calories needed for each nutrient by that nutrient’s caloric content per gram.(Calories for each nutrient) / (Nutrient’s calories per gram) = Grams from nutrient dailyFor the previous example, perform the calculations as follows:Protein1,120 / 4 = 280 grams per dayCarbohydrates840 / 4 = 210 grams per dayFat840 / 9 = 93.3 grams per dayNow, you know exactly how many grams of each of the macronutrients you should shoot for every day. You won’t be able to hit these goals exactly, you just want to try and come as close as possible.Sound Complicated?
Don’t be intimidated by the math. With a calculator, these are very simple equations to perform. Even if you changed your diet to gain weight every week, which you won’t, these calculations wouldn’t take more than five minutes.
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