Nutrition Formulas for Bodybuilding?

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Arion
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Nutrition Formulas for Bodybuilding?

#1 Postby Arion » Sat Mar 05, 2011 2:51 am

I'm curious what formulas are you guys using for gaining weight and muscle?

Most seem to agree that eating every 3 hours and a minimum amount of protein and calories combined with compound exercises is key.

Do you find the following formulas agreeable?

Have I missed anything?


Protein

1.5 grams for each pound of body weight

Example: 150 pounds of body weight = 225 grams of protein


Calories

20 calories for each pound of body weight

Example: 150 pounds of body weight = 3,000 calories


Fat

0.5 grams for each pound of body weight

Example: 150 pounds of body weight = 75 grams of fat


Carbohydrates

2.1 grams for each pound of body weight

Example: 150 pounds of body weight = 315 grams of carbohydrates


Protein For Muscle Maintenance

0.8 to 1.2 grams for each pound of body weight

Example: 150 pounds of body weight = 120 to 180 grams of protein


Carbohydrate, Protein, Fat, Ratio

50% of calories from carbohydrates
30% coming from protein
20% coming from fats.


References

Building Muscle on a Plant Based Diet - Robert Cheeke
http://chocolatecoveredkatie.com/2010/0 ... ert-cheeke

Nutrition Calculators
http://www.bodybuilding.com/fun/calculators.htm

Calories for Bodybuilding
http://stronglifts.com/how-to-gain-weig ... kinny-guys
Last edited by Arion on Sun Mar 06, 2011 12:37 am, edited 1 time in total.

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Fallen_Horse
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Re: Nutrtion Formulas for Bodybuilding?

#2 Postby Fallen_Horse » Sat Mar 05, 2011 3:00 am

This is not a bad guide, but many people find that the do fine on other ratios as well. For example, I think it's damn hard to get 1.5g/lb of protein each day, and I also think that 3000 calories in a day is too much for a 150lb dude, but your mileage will vary. For example, I was 180lbs (at ~14% bodyfat) and I only took in 2500 calories a day, and I gained weight on this intake.

So I like the guide, but everyone is different! :)
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Arion
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Re: Nutrtion Formulas for Bodybuilding?

#3 Postby Arion » Sun Mar 06, 2011 12:52 am

Fallen_Horse wrote:This is not a bad guide, but many people find that the do fine on other ratios as well. For example, I think it's damn hard to get 1.5g/lb of protein each day, and I also think that 3000 calories in a day is too much for a 150lb dude, but your mileage will vary. For example, I was 180lbs (at ~14% bodyfat) and I only took in 2500 calories a day, and I gained weight on this intake.

So I like the guide, but everyone is different! :)


Yes, I'm looking for a general consensus here.

Surely there will be different viewpoints and experiences.

Other factors to also consider like gender, age, body type, activity level and beginning, intermediate, advanced bodybuilder.

It is interesting that in Ayurveda, the body types of Air (Vatta), Fire (Pitta), and Water (Kapha) correspond with Ectomorph, Mesomorph, and Endomorph.

Everything must be tailored to the individual.

No one size fits all.

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chrisjs
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Re: Nutrition Formulas for Bodybuilding?

#4 Postby chrisjs » Sun Mar 06, 2011 9:32 am

The ranges are so wide that this detail may not completely matter, but normally those guides are based off lean body mass, not total body weight. So a 175 lb guy might only be looking at 150 as a base for those calculations.

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Duncan_Idaho
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Re: Nutrition Formulas for Bodybuilding?

#5 Postby Duncan_Idaho » Sun Mar 06, 2011 1:48 pm

The young sumo wrestler asked the old sumo master:
- Master, you are so big? What is your secret?
- I never eat on an empty stomach. - answered the old sumo master. :D
Into the fire with your soul!

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chrisjs
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Re: Nutrition Formulas for Bodybuilding?

#6 Postby chrisjs » Sun Mar 06, 2011 2:07 pm

I would like to see a sumo wrestler win a bodybuilding competition.


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