![]() ![]() The fat was also a little higher than 20%. That could easily be fixed by reducing the protein and increase the carbs in one of your shakes. This specific meal plan went a little higher in protein. *The calories and macronutrient amounts listed below are approximates and come from Food Calculator. For your next meal, you can increase the protein and reduce the carbs. But you can make this up with the other meals.įor example, your first meal of the day may have more carbs and not as much protein. In addition, each meal will be approximately…Īgain, it will be difficult to make each meal fit these macros. You’ll notice that two of your meals are a protein shakes place one of these shakes after your workout (just rearrange the meal plan to fit your schedule).Your goal is for each meal to be 40/40/20 however, some meals may be slightly off in which you’ll make up for in other meals. ![]() Each meal below will be about 600 calories.You’ll eat 5 meals per day (if you need to split one of these meals into 2 smaller meals, feel free to do so).Here’s are some notes about your meal plan below the below: Now it’s time to get to the good stuff – the food! 3,000 Calorie Meal Plan for Clean Mass Gains Although bodybuilders typically require more calories than people that don’t train hard or lift weights, these are great facts to review for general education purposes. There’s also a helpful article on from the FDA.gov website that further breaks down macros and labels called How to Understand and Use the Nutrition Facts Label. *Grams per calorie: Protein = 4, carbs = 4, and fats = 9. Here’s how your meal plan will look in regards to grams and calories below: Macros Olympia competitors and professional bodybuilders have used this concept for decades and they have physiques to proves that it works. The typical bodybuilding diet keeps fats on the low end but eating adequate healthy fats (like egg yolks, avocados, and nuts). But the important thing is to pay close attention to the types of carbs you’re eating. *There are some people that are anti-carb. You’ll use carbohydrates for your main energy source and giving your muscles the fuel they need. You already know that protein is crucial for building muscle so it’s important to keep that high. And I’ll show you exactly how to do that as well. Of course, you may need to make some adjustments. This tends to work for the ‘masses’ (no pun intended). The 40/40/20 rule is a starting point for making clean gains. Just as there is no one-size-fits-all meal plan. Get your plate ready because it’s time to eat for clean gains! Macronutrient Ratio for Making Clean Gainsīefore going forward it’s important to realize that there’s no perfect macronutrient that works for everyone. *Note: I realize that everyone is different and may require a different macro ratio don’t worry, I’m going to help you with that too! I’m also going to give you the best ratio of macros for building lean muscle mass. In fact, it’s going to be the most sensible bodybuilding meal plan you’ve ever seen.Įach meal will provide the macronutrient totals. This isn’t going to be based on any trendy or fad diets. I’m going to give you a 3,000 calorie ‘clean bulk’ meal plan that will help you make gains in the right places. But you don’t want to gain sloppy mass (aka fat!). So if you want to strut proudly and sveltely on the beach (or anywhere else) come summertime or your mid-winter tropical getaway, read on.You know that you have to eat to grow and build muscle mass. All the recipes and tips below are borrowed from The Bodybuilder’s Kitchen and frankly, it’s one of the finest attack plans for safely shedding pounds that we’ve ever seen. Stern knows more about fueling fit bodies than practically anyone. This foolproof cutting plan is part of the new book The Bodybuilder’s Kitchen, written by Erin Stern, a two-time Ms. In that case, good news: We’ve discovered a brand-new cutting meal plan designed by a former champion bodybuilder that delivers on both taste and nutrition. If your answer is “no”-or “not quite,” or “almost”…or anything other than, “Dude, the beach isn’t ready for my body”-then you’re probably searching for a way get lean. So ask yourself: If I were to go to a beach next week, would my body be ready for showtime? Perfecting that Zac Efron-esque beach body takes some time and dedication. ![]()
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