Eating sufficient carbs allows you to train at a higher intensity, with higher volumes, and recover quicker. Low glycogen will impair your training and recovery. They help to fuel grueling training and aid recovery.Īpproximately 80% of your weight training is fuelled by glycogen stores (stored carbs). They're also the dominant source of energy for the central nervous systems (CNS) and high intensity activities, like lifting weights. Carbs, like fats, have a positive impact on hormones. Once protein and fats are set, then carbs make up the rest of your total calories. Above and beyond the amount of fat needed for hormonal function, structural, and chemical processes, it simply becomes a fuel source, like carbs. (0.8g/kg) threshold has been crossed, no significant benefit to hormones is apparent when in a caloric surplus. Science tells us that fat intake should be between 20-30% of total calories to optimize testosterone production. It's not so much an "optimal" fat intake, but a minimum for normal hormonal function.
It should never be eliminated from the diet. FatĮating dietary fat is important for regular hormonal function, especially testosterone production. Split this intake into 4-6 meals each day based on your preference and schedule. (In American, that's close to 1 gram of protein per pound of body weight. But since not everyone has access to a DEXA machine, let's keep it simple and shoot for 2g/kg of bodyweight. To build muscle, anything in the range of 1.6 to 2.2 grams per kg of lean mass is sufficient. Interestingly, research indicates there's an amount of protein which achieves this and eating more doesn't have any additional benefit, at least for muscle gains. So it's imperative you eat enough protein to max out your MPS across the course of a day. Muscle growth can only occur if MPS exceeds muscle protein breakdown. Muscle protein synthesis (MPS) is arguably the most important physiological factor when it comes to building muscle. Now you can move on to refining your macronutrient needs. Not gaining quickly enough? Increase by 250-500 calories a day (lower end for smaller guys and higher end for bigger guys). Continue to monitor scale weight and adjust based on that. As you progress through your mass phase your calorie needs will adjust. Your needs will continue to fluctuate based on numerous factors. The body is an infinitely complex system with countless feedback loops. Keep adjusting until you're gaining weight at the desired rate. If you begin at 16 and you're not gaining weight, bump it up to 17 and then re-assess progress. Many will need to eat 17 to 20 times their weight. That will equate to roughly 200-500 calories a day over maintenance for most T Nation readers.Ī good rule of thumb when starting out is to multiply your bodyweight in pounds by 16 and eat that many calories per day. Eat enough to gain 0.25 to 0.5% of your bodyweight per week. High carbohydrates to support high volume training.Sufficient fat intake to optimize hormonal levels.Adequate protein to maximize muscle protein synthesis.What training best achieves that? High volume weight training mostly in the 6-12 rep range. They add balance and help you get the nutrients you might not get on a restrictive-calorie diet.What's the goal? Increased muscle size. SupplementsĪdding supplements can help the quality of your nutrition. He also thinks that, for the most part, it's smart to stay away from sugar because it's bad for insulin levels. Oddo thinks some women can have them sparingly and do well but for others, cheat meals just set off cravings that send them tumbling off the wagon. Read food labels carefully!Ĭheat meals can be a tricky area. These have more calories than you think and some of them cause chemical reactions in your body that might cause you to retain water. If you find you are losing weight too quickly or too slowly, make the proper caloric adjustment each week.īeware of those sneaky hidden calories like Pam, sugar alcohols and salad dressings. Make sure you nibble away at calories each week you don't want to do anything drastic because you might start to lose some lean body tissue. Eat a good balance of carbs, fats, and protein: a little more protein than carbs, and a little more carbs than fats.
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