Summer is almost here LADIES & GENTS! It’s time for your DREAM PHYSIQUE MAKEOVER!   Leave a comment

Where do you start?

Most fitness enthusiasts would probably tell you to start with your diet. If you don’t have your diet already planned out before you hit the gym, you are setting yourself up for failure; and if that’s the case then you shouldn’t even set foot in a gym or grab hold of a set of weights.

So much information has been discovered about the human body that seem to be over looked even after it has been read in books, watched on television, or heard on the radio. Why are you ignoring the facts!

You are what you eat. If you eat little to nothing how are you going to build lean hard muscle? How are you going to obtain that lean, tight, strong, and sexy body?

It’s impossible. Yeah I said it! it’s a word that I don’t like to use but in this case it is true.

With that being said I’m going to lay down the facts to make it easier for you to figure it out. All of this information can be overwhelming but I want to help you. I want you to feel great about yourself. I want you to be proud this summer when you show off what you’ve worked hard  for.

1. First things first, you need to know how to calculate your calories.

This might be hard for some of you out there but try to be honest with yourself.

There are three major body types that will determine your diet break down.

Ectomorph: people who are skinny and have a hard time gaining weight. Their fast metabolism makes it seem impossible to put on any type of fat no matter how much they eat.

-Calorie break down: 35% protein, 40% carbs, 25% good fats

Mesomorph: these people don’t have as hard of a time putting on weight (fat or muscle) than someone with an ectomorph body type. They build muscle faster than other body types and drop fat faster with a proper diet and exercise regimen. Their muscle recovery from exercise is also faster than that of an ectomorph, which allows them to go through intense training sessions and be ready for more with less rest.

-Calorie break down: 35% protein, 35% carbs, 30% good fats

Endomorph: These people have larger bones and carry more fat cells in their bodies. They are the exact opposite of the ectomorph body type and have a hard time losing fat.

-Calorie break down: 40% protein, 35% carbs, 25% good fats

You also need to know:

– it takes about 15 calories per pound to maintain your current body weight.

-There are 4 calories per gram of protein and per gram of  carbohydrates. There are 9 calories per gram of fat.

-For maintaining and building muscle, most of us should consume 1-1.5 grams of protein per pound of body weight (less your body fat).

– It takes 3,500 calories to make or lose 1 lb of body weight. So to lose a pound simply subtract 3,500 calories from your diet (weekly). It takes about 5,000 calories to build 1 pound of lean muscle.

Get the idea?

2. Find out what your daily calorie intake should be.

For just about everyone out there, this might seem overwhelming but truest me its not as complex as you think.

Here is an example ( credit to muscle and body magazine, April 2011 edition, Page 58):

John is a 225 lb endomorph.

*Current weight: 225 lbs.

*Multiply body weight by 15 calories: x 15 per lb

equals ( = )

*Muscle maintenance calories: 3,375 calories per day

subtract ( – )

*Defecit calories: – 500

Equals ( = )

*Total daily calorie intake: 2,875 total calories per day

3. Now that we have our calorie needs situated lets break it down into a macro-nutrient level so we know exactly how many grams of protein, carbs, and good fats we should be consuming on a daily basis.

Using the endomorph break down above ( #1 ) 40/35/25

1) divide total daily calories by 40%      =     1,150; then divide by 4 = 287 grams of protein

2) divide total daily calories by 35%      =     1,006; then divide by 4 = 252 grams of carbs

3) divide total daily calories by 25%      =     718; then divide that by 9 = 79 grams of fat

4. Lastly, divide that into 6 or 7 meals per day and there you have it.

Now it’s time for you to get into the gym and get down to business. No Pain, No Gain.

Thanks for reading. Questions , comments, and ratings are appreciated :D

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Posted April 5, 2011 by garretrumbeaplan in Blog

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