An eternal problem for many people training strength – what amount of protein, carbohydrates and fats should be consumed to build the dream figure. When planning a diet, an appropriate division into macronutrients is necessary. Regardless of the goal you set up – it is very important that you follow the basic principles of a proper eating plan.
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Looking through bodybuilding magazines, reading articles on websites and listening to experienced people from the gym, you can deduce one thing – how many people, so many examples of diets. Often, this is information that varies to a large extent, so people who start their adventure with the gym, or people who have never been fit for proper nutrition – they do not know who to listen to. In this article, I will present an example and, at the same time, one of the most effective divisions for macronutrients with examples of calculations.
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The basis on which to begin is to calculate the daily energy demand. If you do not know your own caloric balance, which is necessary for further calculations –
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Basic information about individual macronutrients. If you belong to people who are not laymen considering appropriate nutrition – skip this section. If you are a beginner, or would like to learn more in the field of bodybuilding nutrition – I invite you.
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Protein – in the bodybuilding diet often considered the most important of macronutrients. The protein is made up of amino acids. It plays a key role in the development and maintenance of muscle mass and is responsible for many processes that take place in the human body. When calculating the distribution of macronutrients, one gram of protein is equal to 4 kcal. The main sources of protein include meats, fish, eggs, protein nutrients (eg WPC whey protein concentrate, WPI whey protein isolate) and dairy products – cottage cheese, etc.
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Carbohydrates – in theory people can survive without carbohydrates, but in the bodybuilding world they are necessary. Carbohydrates, like protein, contain 4 kcal in 1g. If you are a healthy food enthusiast and you want to feed on real bodybuilders, your main source of carbohydrates should be rice (especially brown), oatmeal, oat bran, buckwheat, wholemeal pasta, rye bread and other products made from rye wholemeal flour type 2000 or type 2000 spelled flour.
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Warning! All vegetables and fruits are also a source of carbohydrates – they must necessarily be included in the bodybuilding diet.
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Fats – this is the most caloric macronutrient. In 1 g it contains up to 9 kcal. This should be especially noted during the reduction period, where fats often reach only 40-50grams in the diet. The body is able to provide, by means of synthesis, saturated fatty acids on its own. Therefore, in your diet, the main sources of fats should be those that contain unsaturated fatty acids, such as olive oil, linseed oil, flax, nuts, peanut butter, egg yolks and omega-3 supplements.
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What if you eat a different product (less healthy) than those listed above? Of course, include it in the calorific pot – this is the basis. And above all, do not break down – we are all human, so the “rice, chicken, broccoli” diet is not the best solution. Professionals living with bodybuilding often have monotonous diets, but in their case it is a way of life. Remember – a single escapade from healthy eating is not able to lead you out of the way you walk. Even on the Polish bodybuilding scene there are people who boast that they often have such a springboard. Such a meal – called Cheat Meal – will help you a lot, especially in the mental comfort zone.
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The appropriate distribution of macronutrients. The macroeconomic division is made on the basis of individual energy needs of a given person. So what’s the best option if you’ve never counted calories before?
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Proteins 2 – 2.2g per kilogram of body weight
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It fats about 20 – 25% of the total energy demand
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The amount of calories remaining is carbohydrates
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Depending on whether you are at the stage of building muscle mass or during the reduction period – you can make small changes in the distribution of macronutrients. In this example, I will calculate as follows (I also recommend this to you if you have not counted calories before)
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The goal – building muscle mass
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Proteins 2g per kilogram of body weight
Fats 25% of total energy demand
The amount of calories remaining is carbohydrates
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The goal – reduction of body fat
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Proteins 2.2 g per kilogram of body weight
Fats 20% of total energy demand
The amount of calories remaining is carbohydrates
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Examples
We will take into account two examples of people from the topic “Calorific demand calculation – step by step”. When splitting into macronutrients you need only 3 information – daily energy requirement, target and body weight. Also note that some data is given in grams, and some in calories – do not mistake it!
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Example number 1
Weight 80 kg
Daily energy demand of 3288 kcal
Objective. Building muscle mass
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Proteins = 2g / 1kg, or 80 x 2 = 160 grams
Fats = 25% from 3288kcal = 0.25 x 3288 = 822 kcal
Due to the fact that the obtained result 822 is expressed in kcal, and we need to play, we must perform the following action (Remember that 1g fats = 9kcal) -> 822 9 = 91.33 g
Carbohydrates = the remaining amount of calories – means part of the calories that was left of the daily energy requirement after deducting calories from proteins and fats, namely
Calories from 160 x 4 protein = 640 kcal
Calories from fats = 822kcal
Calories from carbohydrates = Energy demand – (Calories from proteins + Calories from fats) Calories from carbohydrates 3288 – (640 + 822) = 1826kcal
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Carbohydrates = 1826kcal / 4 = 456 grams
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Example number 1
Weight 94 kg
Daily energy demand of 2648 kcal
Goal Reduction of body fat
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Proteins = 2.2 g / 1kg, i.e. 94 x 2.2 = 206.8 grams
Fats = 20% from 2648 kcal = 0.20 x 2648 = 529.6 kcal
Due to the fact that the result of 529.6 is expressed in kcal, and we need to play, we must perform the following action (Remember that 1g fats = 9kcal) -> 529.6 9 = 58.8 grams
Carbohydrates = the remaining amount of calories – means part of the calories that was left of the daily energy requirement after deducting calories from proteins and fats, namely
Calories from 206,8 x 4 protein = 827.2 kcal
Calories from fats = 529.6 kcal
Calories from carbohydrates = Energy demand – (Calories from proteins + Calories from fats) Calories from carbohydrates 2648 – (827.2 + 529.6) = 12921 kcal
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Carbohydrates = 12921 kcal / 4 = 322.8 grams
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Summary
The above calculations are just one of many examples. It is true that diets are arranged individually. Other factors such as genetic differences, previous nutrition, daily life, health status, eating habits and the amount of calories consumed before planning a diet are also taken into account. Of course, if you do not want to spend money on professional nutritionists working in the bodybuilding industry (which is usually the best solution), which will take into account all possible factors, then this division will definitely be the best solution for you.
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