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Muscle Building Diet Plan
For Women and Men
If you want to achieve maximum muscle growth you have to supply your body with not only enough calories but also the right balance of proteins, carbohydrates and fats.
Protein - This is the major source of building material for everything from blood and muscle to skin, hair, nails and internal organs.
25% of your daily calorie intake should come from protein using the following sources: egg whites, chicken, turkey, fish and occasionally extra lean beef.
1 gram of protein = 4 calories.
Carbohydrates - These are sugars and starches and are the main source of energy for all muscle and body functions. Carbohydrates, or "carbs", are converted by the body to a simple sugar called glucose.
60% of your daily calorie intake should come from carbohydrates, using the following sources: oatmeal, potatoes, brown rice, yams, fresh raw fruit and fresh raw or lightly steamed vegetables.
1 gram of carbs = 4 calories.
Fats - Known as lipids, these are the most densely caloric source of energy in the diet.
15% of your daily calorie intake should come from fat, most of this fat will come from the protein foods you are eating, but some other healthy sources of fat are: flax seeds, olives, avocado and nuts.
1 gram of fat = 9 calories
To calculate how many calories you need a day use the following steps:
First determine your Basal Metabolic Rate (BMR), which is the amount of daily calories your body needs just to maintain itself while at rest.
For men: bodyweight in pounds x 12 = amount of calories for daily BMR
For women: bodyweight in pounds x 11 = amount of calories for daily BMR
Break up your calorie intake into 4 to 6 meals each day, consisting of 60% carbohydrates, 25% protein and 15% fats.
If your goal is to gain muscle/weight and you are not gaining, you should increase your calorie intake by about 500 a day per week until you find the level that makes you gain.
If your goal is to lose weight or you are gaining fat while on the program, you should lower your calorie intake by about 500 a day per week until you find the level that makes you lose weight/burn fat.
For more great muscle building information go to X-Size Bodybuilding
Simple Bodybuilding Meal Plans
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