Lean Muscle Nutrition Guidelines
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- Darrell Banks
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1 Lean Muscle Nutrition Guidelines The goal of the lean muscle nutrition guidelines is to help you pack on a few kgs of lean muscle while limiting increasing in body fat percentages. For this to happen emphasis must be placed on three factors: FOOD AMOUNTS, FOOD TYPES, and FOOD TIMING Food Amounts The equation below comes in two parts, it is very important you complete both. First of all, you need to calculate your Basal Metabolic Rate (BMR). This is basically how much energy you consume when you re resting, doing nothing. The first part of the Harris Benedict equation allows us to estimate this: For Men, we estimate the BMR using this equation: ( x weight in kg) + (4.799 x height in cm) (5.677 x age) For Women, we estimate the BMR with a slightly different equation: (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age) The BMR is how many calories you expend daily if you were resting all day. For Example: A 28 years old Male that is 6ft tall and weighs 16 stone = ( x 101.6) + (4.799 x ) - (5.677 x 28) has a BMR of Now before we move on to Part II of this equation, estimate your own BMR 1
2 My estimated BMR is (write it here): Okay, now Part II. You need multiply your BMR by an activity level to give yourself an estimate of how many calories you should intake every day. Use the table below to multiply your BMR according to your current activity: ACTIVITY LEVEL Little to no exercise CALCULATION Daily kilocalories needed = BMR x 1.2 Light exercise (1 3 days per week) Daily kilocalories needed = BMR x Moderate exercise (3 5 days per week) Daily kilocalories needed = BMR x 1.55 Heavy exercise (6 7 days per week) Daily kilocalories needed = BMR x Very heavy exercise (twice per day, extra heavy workouts) Daily kilocalories needed = BMR x 1.9 Using our example from earlier, with a BMR of a 2168 Calories, we would get: Off-season (Heavy Exercise) = 2168 x = 3739 Calories Pre-season (Very Heavy Exercise) = 2168 x 1.9 = 4119 Calories In-season (Moderate Exercise) = 2168 x 1.55 = 3360 Calories 2
3 Look at your annual strength & conditioning plan and calculate your requirements for the different periods and the training you expect to do throughout your season: Period Level of exercise BMR Multiple from table Daily kilocalories Off-season Pre-season Pre-comp Competition Peak For lean muscle gains it is important that calorie intake is monitored carefully as it is the manipulation of macro nutrients that is the key factor. You should be hitting the number of calories you calculated in the table above every day. Once you the overall amount of calories you need, work out your macro nutrients. Food Types For Muscle Gains you should look for: 2 3
4 50% Carbohydrates 35% Proteins 15% Fats WHAT: PROTEINS WHEN: EVERY MEAL Chicken Breast Lean Mince Pork Fillet Lean Red Meat Turkey Lamb Fillet / Steak White Fish Salmon Trout Mackerel Kippers Tuna Low Fat Cottage Cheese Quark Eggs WHAT: FIBROUS VEG (Low Carb) WHEN: EVERY MEAL Peppers (All Cabbage Broccoli Cucumber Colours) Asparagus Spinach Kale Spring Greens Lettuce Mange Tout Beetroot WHAT: STARCHY CARBS WHEN: EVERY MEAL Oats Wholegrain Bread Whole Grain Rice Whole Wheat Pasta Pitta Bread Sweet Potato Potatoes Yams Chickpeas Beans Root Vegetables WHAT: FATTY FOODS WHEN: EVERY MEAL Omega 3 Eggs Grass Fed Beef Oily Fish Sardines Herring Avocado Walnuts Almonds Cashews Flax seed Olives WHAT: FRUIT WHEN: BEFORE TRAINING Apples Oranges Pears Berries WHAT: SIMPLE CARBS WHEN: AFTER TRAINING Sports Drinks Recovery Drinks Weight Gainer Dried Berries Shakes Bananas Dried Fruits Yoghurt Jams and Preserves 4
5 Snapshot of a High Performance Day So how might the above fit together? Well the following is an example of what your nutritional intake might look like. 0730hrs: Get up, grab and pint of water and drink it. Shower and dress. 0800hrs: Four egg omelette with turkey, spinach and avocado. Glass of water 1100hrs: Snack time. An apple and orange, glass of water. 1200hrs: Mobility Time. 20 minutes foam rolling and yoga based stretches. Curse under your breath your S&C coach for prescribing such stupid and painful exercises, along with your lack of mobility 1300hrs: Pre workout snack, one banana and handful of nuts and flax seed 1300hrs: Hypertrophy Session. Curse your S&C Coach for the DOMS you will have for the next 48 hours. Consume a sports drink during the session. 1400hrs: Post workout meal. Chicken breast, cashew nuts, spinach, tomato pasta sauce and a pitta bread, glass of water. 1600hrs: Grab a coffee on the way to training 1630hrs: Mobility work, consume some fresh berries and glass of water 1700hrs: Technical training. Consume a sports drink during and recovery / protein shake straight afterwards 1930hrs: Showered and changed, team meal. Tuna steak, udon noodles, broccoli and spring greens, glass of water. 2230hrs: Flapjack and glass of water, programme Sleep Cycle app on phone, put away all electronic devices and chill out and off to sleep 5
6 Key Points Pay careful attention to your calorie intake and your nutrient split Your teammates should be tired of hearing you talk about eating clean! 5 Refresh, recover, rebuild is your mantra. Say it every time you are considering food choices Planning is EVERYTHING! Timing is key, use your refresh, recover and rebuild mantra to assist Supplementation is exactly that! Supplementing a good diet / food choices. By all means have a protein shake if you can t access good food sources within 30 minutes of your workout finishing but where possible try to have real food. 6
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