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Nutrition Formulas for Bodybuilding?


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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/2010/04/25/vegan-bodybuilding-and-fitness-with-robert-cheeke

 

Nutrition Calculators

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

 

Calories for Bodybuilding

http://stronglifts.com/how-to-gain-weight-for-skinny-guys

Edited by Arion
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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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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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