Recall the bodybuilding equation derived from the universal training principles of bodybuilding.
Muscle Growth = Progressive Strength Training (Exercise) + Mass Eating Plan (nutrition) + Sleep and Recovery
In this article, we're going to focus on the mass eating plan factor of building muscle mass. Now nutrition and eating properly to gain muscle is often the most neglected part of a bodybuilding program for many beginning lifters.
photo credit: Stevendepolo
Mass building nutrition is a simple concept to understand with a simple premise. We can talk about macronutrient ratios, meal timing and partitioning, micronutrients, and supplements all we want but what matters most important is calorie surplus.
You must eat more to build muscle.
Calorie Intake - Energy Expenditure = Total Calories (+)
Calorie intake is the daily amount of calories you eat and energy expenditure is the total amount of calories used, in energy units, daily. When we subtract the amount of energy expended from amount of calories eaten per day, we get an amount of calories left over. That number has to be positive to produce a surplus for building muscle mass.
For example, let's say you eat 3,200 calories per day, split into 5 meals. You also maintain an active lifestyle going to school in the daytime and working as as a busboy at night requiring you to walk and travel a decent amount. You strength train with moderate volume 3 times per week and run 5 miles every weekend. On average you'll end up burning 2,800 calories per day.
Calories Surplus
3,200 - 2,800 = 400 calorie surplus
The calorie surplus is 400. There must be a calorie surplus for you to gain muscle.
As a general rule and rough guideline, total calories from the equation's answer must be positive, by at least 300-500 calories over maintenance calorie requirement. Maintenance calorie requirement is the amount of calories you need to eat just to maintain your current weight.
Hardgainers or those with very fast metabolism probably need more, around 500-800 calories over maintenance.
Food
Food is fuel for your muscles. Muscles are very expensive to maintain and also energy intensive. Food provides the drive for growth. The first thing to look at in your nutrition plan, if you're not seeing any gains, results, or growing, is the amount of calories you're eating.
Even with the best workout ever, you're not going to gain muscle with a crappy, low calorie diet.
Very often, you may think you're eating a lot, especially if you're not used to eating an extra meal or two. Adding an extra snack or two of 300 calories might not be enough. 300 calories is the bare minimum to start adding to a mass eating plan.
Here's a simple formula for figuring out calories surplus and maintenance calorie requirement (MCR),
16 X body weight = MRC
MCR + 300 to 500 calories, preferably start with 400 calories, if you're a hardgainer and know you have a very fast metabolism, increase to 800 calories above MCR.
Macronutrient Balance
Popular macronutrient ratios include 40/40/20, 30/50/20, 35/35/30, 50/30/20. For example, with 50/30/20 carbohydrates, protein, fats ratio, this means that 50% of calories should come from carbs, 30% of calories should come from protein, and 20% should come from mostly good fats. You can do the math. ex. of c/p/f distribution.
The majority of your carb sources should come from low GI complex carbs. Your post workout drink should consist mainly of simple carbs. Take in essential fatty acids, the omega 3s and omega 6s from flax seed and flax oil. And most importantly, eat complete protein sources from milk, eggs, lean red meats, poultry, fish, and tuna.
photo credit: thebittenworld.com
Micronutrients
Buy a multivitamin supplement, nothing fancy or expensive if you're on a budget and take one every other day.
Meal Frequency
Now going back to the calorie surplus, once you figure out how much calories you need to eat per day to achieve a comfortable surplus, you'll need to divide that number between 4-6 meals per day. Eating more frequent, smaller meals will increase nutrient uptake and partitioning, and increase metabolism.
Here's an example of a typical muscle building meal plan with 4 meals, 2 snacks, 1 post workout drink:
meal 1 breakast: oatmeal, glass of milk, 5 egg whites, bananna
meal 2 lunch: 2 chicken sandwiches; 4 pieces of wheat bread, 4 slices of cheese, 2 grilled chicken breasts, 4 slices of ham or turkey, one apple
mid-afternoon snack: nuts, protein bar
post workout drink: whey protein, high GI dextrose carb, 2 yogurt
meal 3 dinner: macaroni noodle soup with chicken strips, 1 glass of orange juice
meal 4 pre-bedtime: one glass milk
Total diet is around 3,400 calories with over 220 grams of protein. This diet suitable for anyone around 180 lbs. to gain mass.
Supplements
1) whey protein
2) creatine
3) muscle gainers and protein bars
4) Essential Fats: flax oil, fish oil
5) misc: glutamine, ZMA, amino acids, NO Boosters
The above 5 supplement types are the only supplements you need. In fact, you don't even need any of them if you're just starting out. Don't waste hundreds of dollars on supplements if you haven't touched a weight in the gym or planned out a muscle building meal plan.
Eat whole foods first. And plenty of it. Then use supplements to "supplement," not "replace" real food.
Summary: Follow this 7 step method for coming up with a muscle building nutrition plan,
1) Determine calorie surplus requirement by figuring out how many calories you need to maintain your current weight; maintenance calorie requirement (MCR)
2) add 300-500, preferably 500-800 calories above MCR to start if you're a hardgainer with a very fast metabolism
3) break down total calories into 4-6 meals per day and select any of the following ratio. I recommend 40/40/20.
4) create meal plan based on steps 1,2, and 3.
5) Follow through with the meal plan and eat what you outlined. Follow your plan every single day.
6) Monitor weight gain and body fat % every week
7) Adjust and increase calories by 200 calories every 2 weeks if gains stop. As you gain muscular weight, you'll have to eat more to fuel that increase in muscle mass and weight gain. Muscle mass is energy intensive and expensive to maintain. You'll have to more as you build muscle.
And that's it.
Eat a lot. Eat frequently. And grow.
If you have any questions or comments, don't hesitate to leave a comment below or email me at ZQH245@gmail.com or ZQH250@gmail.com
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