Next on the list was finding out which macronutrients are necessary for
building muscle. The following are some proportions that are generally recommended:
40% carbohydrates
40% protein
20% fat
|
55% carbohydrates
30% protein
15% fat
|
To vary your diet, cycling macronutrient intake is advised. A few days out of the week eat meals with high carbs, and then alternative with meals that are high protein. For all variations, ensure that you consume enough calories. To figure out how much of each to eat, start with the protein equation below.
1 lb of lean body mass = 1 - 1.5 grams of protein per day
Lean body mass is your weight excluding body fat.
In addition to the food that you eat, water intake is also important. The recommendation is as follows:
8 oz for every
10 - 12.5 lbs
bodyweight per day
Below is a calculator that computes daily intake requirements.
(
Note: Javascript must be enabled for the form above to work properly.)
Sources
Designing & Maintaining Weight Gain Diets
Are you Drinking Enough Water?
