Quote:
2600 kcal
Pro 202
cho260
fat 100
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You are eating too many calories and too much fat. You should follow what is known as the
40-40-20 principle.
What this means is that you divide your macronutrient intake into %40 protein, %40 carbs, and %20 fat. A lot of beginners who want to gain a lot of lean muscle mass mainly focus on high protein, low carbohydrate, no fat diet. This is the single, biggest mistake you could make if you want to gain a lot of lean muscle mass.
Protein intake: Protein is the only macronutrient directly responsible for building muscle tissue. Although carbohydrates and fat are both essential parts of your muscle building diet, protein is the most important of the three macronutrients when it comes to muscle tissue repair and growth. Without enough protein, you can't build muscle.
Focus on eating lots of high-quality complete proteins: Boneless skinless chicken breasts, turkey breasts, egg whites, fish, lean red meats, or non-fat / low fat dairy products. A good thing to remember with animal proteins: Although tuna, chicken breasts, turkey, and other white fish are very good low-fat and high-protein sources lean red meat will provide you with better gains. Besides being packed with protein, they're good sources of B vitamins, iron and zinc. There are several studies have shown that people consuming red meat gained more mass than those consuming chicken and tuna, the other "meats" of choice in the bodybuilding community.
Carbohydrate intake: There are two types of carbohydrates:
- Simple Carbohydrates - Fruit, milk, non starchy vegetables, honey.
- Complex Carbohydrates - Legumes, whole grain bread, pasta, rice, starchy vegetables.
Focus on complex carbohydrates (low GI). Your muscle building diet should consist of mostly complex carbohydrates as they provide the best source of fuel for your daily energy requirements and weight training workouts. The only time you should consume simple carbohydrates is immediately following a weight training workout. This will replenish glycogen levels, and spike your insulin levels which will encourage your body to absorb more nutrients.
Fat Intake: This is important. You need to get at least %20 of your total daily calories from fat. Fat is essential. Stay away from saturated fats, and aim to get most from oils that are high in EFA's (essential fatty acids), such as flaxseed oil or olive oil (extra virgin or virgin). Flaxseed oil used for dietary supplementation should be kept in the refrigerator or freezer, and purchased from a supplier who refrigerates the liquid as well. You can also get your fats from fish, olives, avocados, almonds, peanuts, sesame oil, pecans, pistachio nuts, cashews, hazelnuts, macadamia nuts, etc.
EFA deficiency and Omega 6/3 imbalance is linked with serious health conditions, such as heart attacks, cancer, insulin resistance, asthma, lupus, schizophrenia, depression, postpartum depression, accelerated aging, stroke, obesity, diabetes, arthritis, ADHD, and Alzheimer's Disease, among others.
Hopefully this is a good starting point for you.
Please Im Broke, I Need Help With Diet
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