Meal Frequency And Its Effects On Muscle Gain
Meal frequency is the amount of meals you consume over a day at specific intervals. The optimal strategy is to eat small more frequent meals, as many as you can in a day.
The best results come when you consume 6-7 meals a day spread out every two hours or so.
For example, if you are consuming a total of 4,490 calories during the day you would do this:
4,490 calories / 6 meals = 748 calories per meal or you could do it by grams whichever one is easier for you.
Meal frequency keeps your metabolism running at high speeds to ensure the nutrients are being used for your muscles and minimum fat being stored.
What a lot of people don’t know is this is the one secret behind all of the successful transformations of a famous “contest”. They all used different supplements but everyone of them started eating at least 5-6 frequent meals a day.
It also continuously supplies your body with amino acids and other nutrients.
Some general tips on consuming so many calories:
It’s easier to drink calories than eat them. When you make a weight gain shake based on your daily calorie intake try to make at least 3 of your meals from them so you can still eat the other ones fairly easy.
Buy some milk thistle, which you can get pretty cheap at Wal-Mart or a drug store. It contains an ingredient called selenium, which can dramatically increase your appetite.
Spread your meals apart. For example, have breakfast at 6 a.m. and begin spreading the rest of your meals over the day.
What To Do Now?
- Buy your Accu-measure and find out your body fat percentage and lean body mass.
- Fill in the worksheet in the Bonus Fast Start Guide to get your total calories, protein, carbs, and fat requirements.
- Workout out your weight gain shakes according to your numbers, which will make up 3-4 of your meals.
- Subtract the remaining calories and divide by 2-3 to find out how many calories each of your real meals will have.
- Get the book
Finding out your targeted daily nutritional goals
Step 1: Find out your body fat percentage with an Accu-measure skin caliper. You should have already done this step with the worksheet at the end of the finding out your body fat section. You will need those figures to plug in these formulas.
Step2: _______________ x _______________ = _______________ Total Bodyweight Body Fat (Decimal) Total Fat Mass
150 lbs. (Total Bodyweight) X .10 (10% body fat converted to decimal form) = 15 lbs. of total fat mass
Step 3: _______________ – _______________ = ______________ Total Bodyweight Total Fat Mass Lean Body Mass
150 lbs. (Total Bodyweight) – 15 lbs.(Total fat mass) = 135 lbs. (Lean Body Mass)
Step 4: ______________ x 10 + 1500 = ___________________ Lean Body Mass Resting Metabolic Rate
135 lbs. (Lean Body Mass) x 10 + 1500=2850 calories (Resting Metabolic Rate)
Step 5: _______________ x ______________ = ________________ Resting Metabolic Activity Factor Total Calories To Rate Stay Same Weight
2850 calories(Resting Metabolic Rate) x 1.4 (Activity Factor)=3990 (Total Calories Required to Stay the Same Weight)
Step 6: _______________ + 500 = ________________________ Total Calories To Targeted Daily Calorie Intake Stay Same Weight Example:
3990 calories (Total Calories Required to Stay the Same Weight) + 500= 4490 calories (Targeted Daily Calorie Intake)
Finding out your protein requirements
Step 1: _______________ x 2.5 grams/lb. = ___________________ Total Body Mass Total Protein Grams Per Day Example:
150 lbs. (Total Body Mass) x 2.5 grams/lb. = 375 grams of protein per day
Step 2: ______________ x 4 Cal/Gram of Protein = _____________ Total Protein Total Protein Grams/Day Calories
375 grams of protein per day x 4 calories per gram of protein = 1500 calories of protein
Finding out your fat requirements
Step 1: __________________ x .15 __________________ Targeted Daily Calorie Total Fat Calories Intake
Example: 4490 calories x .15 =674 Total Fat calories
Step 2: _______________ / 9 calories per fat gram = ____________ Total Fat Calories Total Grams Of Fat
Example: 674 Total Fat Calories/ 9 =75 grams of fat
Finding out your carbohydrate requirements
Step 1: __________ – __________ – ___________ = ____________ Targeted Total Protein Total Fat Total Carb Daily Intake Calories Calories Calories
Example: 4490 Targeted daily calories – 1500 calories of protein – 674 calories of fat = 2316 calories of carbs
Step 2: _______________ / 4 calories per gram = _______________ Total Carb Calories Total Grams Of Carbs
Example: 2316 calories of carbs / 4 calories of carbs per gram = 579 grams of carbs
Total Amount of Carbs, Fats, Protein, and Calories for the Day (Get Totals From Each Section And Place Here So You Know What To Eat Each Day)
Total Calories of each
Targeted Daily Calorie Intake _____________ Total Protein Calories for the Day _____________ Total Carbohydrate Calories for the Day _____________
Total Fat Calories for the Day _____________
Total Grams of Each _____________
Total Grams of Protein _____________ Total Grams of Fat _____________ Total Grams of Carbohydrates _____________ Total Calories per Meal _____________ (Targeted Calories / 6 meals per day)