How to Customize Your Diet To Your Specific Body Type
Your nutrition is the most important part of this bodybuilding program. It is more important than training and supplements. Most people are concerned with where to buy steroids online. The reason this is so is because your nutrition drives the results of the other two.
If you don’t have a good supply of proteins, carbohydrates, and fats your body can’t recover from training or use the materials in needs to build muscle with your supplements.
The nutrition part of my system is outlined in detail in a step-by-step fashion. It follows some basic principles I’ve learned through trial and error over the last 10 years. If you follow them you will see how easy it is to switch from being a hard-gainer to an easy-gainer instantly.
Here are the basic guidelines of the nutrition program for gaining weight fast:
- Find out how much body fat and lean muscle mass you have on your body right now
- Determine how many calories you need to take in order to grow from week to week
- What percentage of calories should come from protein
- What are the best sources of protein
- What percentage of calories should come from carbohydrates
- What are the best sources of carbohydrates
- What percentage of calories should come from fats
- What are the best sources of fats
- How should you divide your meals up
- What’s the easiest way to consume a lot of calories
- What to do if you don’t have a strong appetite
I’m going to walk you step-by-step through each of these so when you are finished you will know exactly how much you should be eating and when you should be eating.
The main problem with most diets is they are not customized to the individuals body type.
This one will be customized to yours
What’s The First Thing You Must Do Before Starting Any Bodybuilding Nutrition Program?
The very first step you need to do is:
Find out how much body fat and lean muscle you have on your body right now.
It’s very easy to find out how much lean muscle you have on your body. You just need to get a skin caliper, which measures your body fat percentage.
With every caliper comes a little booklet on how to take the measurements from your body to find out how much body fat you have. Here is a picture of what one looks like:
So, let’s say you weigh 150 lbs. and when you measure yourself with the Accu- measure you find out you have about 10 % body fat.
This means that 15 lbs. of the 150 lbs. on your body is fat and 135 lbs. is lean muscle.
I was able to get this by multiplying 150 lbs. times the 10 %, which is 15 lbs.
150 lbs. x .10 = 15 lbs. of body fat
I then subtracted the 15 lbs. from the total body-weight of 150 lbs. to get 135 lbs. of lean muscle.
150 lbs. – 15 lbs. of body fat = 135 lbs. of lean muscle
In this example this person has 135 lbs. of lean muscle and 15 lbs. of fat.
Once you have your lean muscle mass and body fat percentage you can go to the next step which is to find out how many calories you will need to eat on a daily basis in order to maximize muscle mass.
Lean Muscle Mass And Body Fat Worksheet
Total Body-weight __________
Body Fat Percentage __________
- _______________ x _________________ = _________________ Total Bodyweight Body fat Percentage Pounds of Body Fat
- _______________ – ________________ = __________________ Total Bodyweight Pounds of Body Fat Total Lean Body Mass
Total Lean Mass ___________
Pounds of Body Fat ___________
Determining Your Daily Calorie Intake For Maximum Muscle In Minimum Time
When determining your calorie intake you need to be aware of some of the pitfalls most people fall into.
On the one hand you could over estimate your calorie needs and end up gaining too much fat with your muscle.
At the opposite end, you could under estimate your calorie needs and end up not gaining a lot of lean muscle mass.
Taking into account each of these pitfalls we are going to take the optimal approach which is to eat just enough calories to gain lean muscle mass without gaining fat at the same time.
Now the formula I ‘ve developed for you works very well. In fact you will notice within the first 7 days if you are following the diet right.
You may find you are putting on weight to fast.
This is where a daily journal comes in. I recommend you strictly keep track of everything that goes in your mouth, especially at the beginning, because it will allow you to adjust your calories if you find yourself gaining too much weight.
I’ve included a Daily Journal Sheet at the end of this section so you can keep an accurate account of your daily food intake.
I’m going to share with you my nutrition formula I used during my program. When I used this formula for calorie intake I had gained 7 lbs. of muscle in only 7 days!
After that week it was then I knew what could be done with the body through proper nutrition.
- Find out your resting metabolic rate
Your resting metabolic rate is the calories needed to keep your body functioning. This does not include your daily activity of moving around such as walking, working, etc…
To find your resting metabolic rate begin by subtracting your fat mass from your total mass to find your lean body mass. (You should have done this in the very first section on finding your body fat percentage and lean mass with the skin caliper)
For example if you weighed 150 lbs. At 10% body fat you would do the following:
150 lbs. X .10 = 15 lbs. of fat mass
150 lbs. – 15 lbs. = 135 lbs. of lean muscle
Now once you have your lean muscle rate plug it into this formula for your resting metabolic rate.
Resting metabolic rate = Lean muscle mass x 10 + 500
135 lbs. X 10 + 1500 = 2850 calories
Your next step is to find out your calorie intake taking into account your daily activities.
The daily activity part of the nutrition formula takes into account the calories burned during an average day.
Here is a chart based on how active an average day for you is:
For example, if you lie down or sit all day with minimal movement then you fall into the sedentary category.
Some light walking around and moderate activity would put you into the Moderate category.
If you work in a labor type field or move around a lot this means you are burning a good bit of calories you would be considered active.
Once you categorize yourself take the total calories from the previous step and multiply it times the activity factor.
Continuing with the previous 150 lb. example, let’s say this person is moderate in his or her daily activities. Simply plug the calories from your resting metabolic rate in the following calculation.
2850 calories x 1.4 activity factor = 3,990 calories
This is the daily maintenance calorie intake for this person to stay the same weight.
Now as you know, you need a positive calorie intake to gain muscle. But you don’t want to put on fat while you are doing it. So adding 500 calories will put you in the optimal range of gaining muscle without all the fat.
Here is the next step illustrating the additional 500 calories for muscle growth.
3,990 + 500 = 4490 total daily calories
I have included a step-by-step worksheet at the end of this section, which will walk you through the Bio-Genetic Nutrition Formula I have just described to you.
Now that you know how many calories you will be taking in on a daily basis you need to figure out what is going to make up those calories.
The next step is looking at the proteins, carbohydrates, and fats. Find out which ones are the best for muscle growth in the following sections.