Here is another guest blog from the top people at Blueberry Nutrition.
Enjoy.
When it comes to nutrition, one area of interest that is on many people’s minds is how to bulk up the right way and make themselves more muscular. This blog tackles this subject, albeit very briefly, but you’ll get the picture. Using this as a guide you can pack on a few kilos of muscle and improve your performance on the field or just for posing in the mirror.
Many people think that all they need to do to make their muscles bigger is simply eat as much protein as possible. Lots of chicken breasts, tuna and turkey appear on the menu as do vast quantities of Protein shakes and various other supplements. Protein does indeed play an integral part in muscle building as do Carbohydrates and Fats which tend to take a back seat on peoples shopping lists when embarking on a muscle building programme.
How much protein should you be consuming is a question that most people ask. Our bodies can only process approx. 30-50g of protein in one go (this depends on individual body biochemistry), the excess is excreted or small amounts may be used as fuel. Protein requirements for a muscle/weight gain programme equate to approx. 2g-2.5g protein/kg body weight so:
A man weighing 76Kg (12stone) would need to consume approx. 150g- 190g protein per day (600kcal- 712kcal)
Carbohydrates are often overlooked and in some cases left out entirely by some individuals as they think that eating Carbs will make them fat. This is simply not the case, our bodies need Carbs to function and they are absolutely essential for muscle growth. Carb intake when trying to promote hypertrophy (muscle growth) should be approx. 50% of calorific intake, so:
A man weighing 76Kg (12stone) would need to consume approx. 333g Carbohydrate (1250kcal)
The balance left once you have calculated your protein and carb intake is the amount of fat you need each day, so:
A man weighing 76Kg (12stone) would need to consume approx. 70g fat (630kcal)
Food sources
Knowing how much protein, carbohydrate and fat you need to be consuming is one thing but what are the best sources of these foods that will help pack on quality size. Eating a ‘clean’ diet is a great way to ensure your body is receiving the necessary high quality nutrients. As a general rule if something that ends up on your plate hasn’t lived, breathed, swam or grown – don’t eat eat it
Below is a table that shows you some good sources for each macronutrient
Macronutrient | Good ‘Clean ‘Sources |
Protein | Chicken breast, Turkey breast, Tuna steak, Pulses, |
Carbohydrate | Sweet potato, Quinoa, Brown rice, Beans, Root vegetables |
Fat | Nuts, Avocado pear, Olive oil, Seeds, Oily fish |
Example:
Johnny is 5ft9, weighs 12 stone and consumes 2500kcals daily. He is looking to become more muscular so that he looks better on the beach.
In order to pack on quality muscle Johnny needs to increase his calorie intake. A way to optimise this and not lead to bloating or excretion of excess nutrients is to increase calorie intake by approx. 15%-20%, so:
Johnny was eating 2500kcal/day this has now increased to 2900kcal/day in the following -
Macronutrient | % of diet | Gram | Kcal |
Protein | 25 | 181 | 724 |
Carbohydrate | 50 | 387 | 1450 |
Fat | 25 | 81 | 725 |
As Johnny’s muscle / weight increases his diet must be amended to continue his gains.
Find attached a day in the diet of Johnny in the above ratios.
To find out more on individually tailored nutrition programmes or to get your own bespoke plan -check out;
www.blueberrynutrition.co.uk
Johnny Example -Monday
Breakfast
| Food Item | Fats(g) | Proteins (g) | Carbohydrates (g) | Calories Kcal) |
| Porridge, 1 bowl | 4 | 5.5 | 30 | 178 |
| Semi skimmed milk 125ml | 2.2 | 4.25 | 6.25 | 61 |
| Banana 1Large 180g | 0.5 | 2.2 | 41.8 | 171 |
| Mixed nuts 40g | 0.5 | 9 | 2 | 243 |
| Pineapple juice, 1glass 250ml | 0 | 1 | 20.1 | 82 |
| Totals: | 28.7 | 21.95 | 101.15 | 735 |
Snack
| Food Item | Fats(g) | Proteins (g) | Carbohydrates (g) | Calories Kcal) |
| Watermelon 400g | 2 | 2 | 28 | 134 |
| Blueberries (1cup) 145g | 0.5 | 1 | 20 | 80 |
| Totals: | 2.5 | 3 | 48 | 214 |
| | | | | |
Lunch
| Food Item | Fats(g) | Proteins (g) | Carbohydrates (g) | Calories Kcal) |
| Smoked Salmon 170g | 8 | 31 | 0 | 200 |
| Quinoa (uncooked weight) 170g | 10.3 | 24 | 109 | 626 |
| Peas, Mangetout 90g | 1 | 3 | 3 | 64 |
| Tomatoes, Cherry 90g | 1 | 1 | 3 | 16 |
| Totals | 20.3 | 59 | 115 | 906 |
Snack
| Food Item | Fats(g) | Proteins (g) | Carbohydrates (g) | Calories Kcal) |
| Protein Shake, 1 scoop 30g Post Work-out | 1.2 | 22.2 | 4 | 116 |
| Raisins 60g | 0 | 2 | 42 | 164 |
| Totals | 1.2 | 24.2 | 46 | 280 |
| | | | | |
Dinner
| Food Item | Fats(g) | Proteins (g) | Carbohydrates (g) | Calories Kcal) |
| Turkey breasts medium (x2) 174g | 1.2 | 52.4 | 0 | 234 |
| Sweet Potato (approx. 2 ) 260g | 2 | 2 | 54 | 218 |
| Coleslaw ¾ cup 99g | 1.5 | 1.5 | 12.8 | 147 |
| Broccoli, green 85g | 2 | 3 | 1 | 20 |
| Totals: | 6.7 | 58.9 | 67.8 | 619 |
Snack
| Food Item | Fats(g) | Proteins (g) | Carbohydrates (g) | Calories Kcal) | |
| Cottage cheese, plain 200g | 4.8 | 27.6 | 4.2 | 196 | |
| Totals | 4.8 | 27.6 | 4.2 | 196 | |
| | | | | | |
| | Daily Plan Fat Totals (g) | Daily Plan Protein Totals (g) | Daily Plan Carbohydrate Totals (g) | Daily Plan Calorie Total (Kcal) |
| Totals: | 64.2 | 194.7 | 382.2 | 2950 |
The plan shown hear will appear different to your own Blueberry Nutrition Individually Tailored Plan
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