This post is more of a tip of the day. Nothing too drawn out or fancy here, just proving a point as to how simple we can keep things and still get good results. So often I get guys and girls whom I consult that want to add on muscle, which is great. But when it comes down to putting together a meal plan they glaze over as if we are discussing advanced calculus. Listen, it does not need to be so complicated. Here is a simple way to nail down your macros as a base to start.
Where to Start
Here is a simple place to begin. Start with the number 10, and add 1 for every hour of training you do per week. so for example if you train 5 hours a week, or 5 days a week at one hour, then add 5 to the number 10. That puts you at 15. Then take the number 15 and multiply it times your current body weight. Here let’s say for example you weigh 200 pounds. 200 times 15 is 3,000, which is approximately what you can eat per day to maintain your current body mass. So, if your goal is to gain mass, then add 250-500 calories to this number, to put you in a surplus. Track your body weight from start to finish, and every two weeks I would weigh myself and see where I am at. If you have gained 1-2 pounds, then progress is being made. If you are still the same weight, then I would increase the total calories by 250 each weigh in until progress is made. Trust me, you will eventually find the sweet spot, unless you have tape worm, then you’re fucked.
What do I actually eat?
Now for the details. Again we are trying to keep things simple here so this is where I tell people the easier the better. For protein intake go with around 1 gram per pound. For carbohydrates these need to stay relatively high for a mass gain phase, I would suggest that about 35%-40% of your calories are from carbohydrates. This puts you at about 25%-30% of calories coming from protein, and another 30% roughly coming from fat. Going back to our 200lb individual example from earlier, here is a sample breakdown.
Calories per day 3000
You can break this down into 4-6 meals spread throughout the day, so at 6 meals you are looking at 500 calorie meals throughtout. Pretty reasonable. Try using this formula out if you are trying to put on mass, and if you need any assistance getting it set up please feel free to reach out and I will help you out.