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Maximum Gains Nutrition Program
WOMEN – age 35 and under
|
WEIGHT |
CALORIES |
PROTEIN CALORIES |
PROTEIN GRAMS |
FAT CALORIES |
CARB CALORIES |
|
100 |
1700 |
510 |
128 |
255 |
935 |
|
110 |
1870 |
561 |
140 |
281 |
1029 |
|
120 |
2040 |
612 |
153 |
306 |
1122 |
|
130 |
2210 |
663 |
166 |
332 |
1216 |
|
140 |
2380 |
714 |
179 |
357 |
1309 |
|
150 |
2550 |
765 |
191 |
383 |
1403 |
|
160 |
2720 |
816 |
204 |
408 |
1496 |
|
170 |
2890 |
867 |
217 |
434 |
1590 |
|
180 |
3060 |
918 |
230 |
459 |
1683 |
|
190 |
3230 |
969 |
242 |
485 |
1777 |
|
200 |
3400 |
1020 |
255 |
510 |
1870 |
Maximum Gains Nutrition Program
WOMEN – over age 35
|
WEIGHT |
CALORIES |
PROTEIN CALORIES |
PROTEIN GRAMS |
FAT CALORIES |
CARB CALORIES |
|
100 |
1700 |
510 |
128 |
255 |
935 |
|
110 |
1870 |
561 |
140 |
281 |
1029 |
|
120 |
2040 |
612 |
153 |
306 |
1122 |
|
130 |
2210 |
663 |
166 |
332 |
1216 |
|
140 |
2380 |
714 |
179 |
357 |
1309 |
|
150 |
2550 |
765 |
191 |
383 |
1403 |
|
160 |
2720 |
816 |
204 |
408 |
1496 |
|
170 |
2890 |
867 |
217 |
434 |
1590 |
|
180 |
3060 |
918 |
230 |
459 |
1683 |
|
190 |
3230 |
969 |
242 |
485 |
1777 |
|
200 |
3400 |
1020 |
255 |
510 |
1870 |
Note that fat has about 9 calories per gram, while protein and carbohydrates have only 4 calories per gram.
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You needed to consume more total calories per day to feed your growing muscles. You should aim for 15 percent of your total daily calories from fat, 30 percent of your total daily calories from protein, and the remaining calories (55 percent of your total daily calories) from carbohydrates. Some other important considerations for bodybuilders are:
Carbohydrates are the major source of energy for short-term activities. Complex carbohydrates are the best source because they most effectively refill the glycogen stores in the muscles and liver. In addition, they elevate the blood sugar to a level sufficient for long sessions of intensive training.
Carbohydrates
To manufacture a pound of muscle, you need consume 2,500 extra calories without adding body fat, provided you’re strength training consistently. Carbohydrates - whole grains, potatoes, yams, rice, breads, dry fruit, vegetables and pasta – are the best source of those calories. Carbohydrates provide cellular energy and help to fuel growth processes. Ideally, you should increase your calories by 500 a day the first week. Most of these additional calories should come from complex carbohydrates.
Complex carbohydrates (such as whole grains, fibrous fruits and vegetables, etc.) should be a part of every bodybuilder’s diet. Complex Carbohydrates contain various health protecting antioxidants and phytonutrients (found only in plants). Plus they take longer to digest than simple carbohydrates, so they provide a longer lasting energy source. Another important nutrient that falls into this category is dietary fiber (both soluble and insoluble). Most bodybuilders report that adding foods or supplements rich in dietary fiber to their meals helps with the diarrhea and/or constipation that may come with high protein intake.
Under the condition of insufficient carb intake, electrolytes become deregulated, muscles dehydrate and weaken, growth hormone is not released correctly, the heart and the kidneys can become distressed, the digestive system doesn't work properly, fat is not burned efficiently, and one is left dissatisfied after eating. Carbs are essential for muscle growth, muscle recovery, and muscle pump no matter what diet is this year hot fad.
As an athlete, you must make sure that you consume adequate amounts of both carbohydrates and protein. No matter what the latest trend in diet is. If your energy stores become drastically depleted or you experience lactic-acid buildup, you may suffer temporary muscle fatigue. If you do not refill your glycogen stores before your next workout, your body may begin breaking down muscle tissue for the protein it needs for energy.
Drink plenty of water. Not only will this practice reduce your chances of becoming dehydrated, but every ounce of glycogen that is stored within the muscles needs 3 ounces of water stored along with it. Therefore, remaining properly hydrated will also help prevent weakened muscle contractions.
Eat Several Small Meals a Day - Eating this way insures you are providing your body with adequate nutritional support. Frequent small meals provide a consistent supply of nutrients for the most efficient muscle growth without adding extra body fat. The goal is to feed the body only the amount it can burn at one time. Usually this is about 600 – 800 calories at any given time. Example: take your total daily calorie (using the chart above) and divide that number by 5 (the amount of meals you should be eat per day) this number will give you the total calories you should be eating pre meal.
Protein
Try to eat at least 1-2 gram of protein per lean pound of body weight daily. This is critical for people engaging in high-intensity resistance exercise because they need increased amounts of protein to support muscle growth and gains. Proper exercises will not counteract bad eating habits and poor eating patterns. Eat right, and treat your body with respect.
Remember it takes calories to build muscles and size. It also takes calories to keep the metabolism going at a high rate to burn fat. High protein calories will always build quality hard muscles. I recommend 1 grams of protein for every body weight. Example, if you weight 185 lbs. you would need 185 grams of protein for the first week on this program. During the next 4 weeks, increase to 2 grams for every pound of body weight. The best way to consume this amount of protein without all the fat is through protein powders. Caution: Never consume more protein drinks than food.
Digestion of Protein
With today's battle of proteins, everyone wants the best. Every month you read about another latest revolutionary newer, faster absorbing, better synthesis and/or clinical tested protein powder. I hate the word "THE BEST". There is no best protein powder or protein source of food, no matter what you read, hear, or think. The best protein is the one you enjoy, can afford, and, most important, "digest". The bottom line here is getting enough protein into your system for muscle growth. Let me explain. Most of us are familiar with metabolism, the process by which energy is produced in the body, but we probably are not as familiar with oxidative rate, the speed with which you digest, assimilate and use food for energy and tissue building. If you can't digest it, you can't absorb it "simple". If a the protein you are eating or drinking is causing gas, bloating, diarrhea, constipation or just sitting like a rock in the gut, chances are that you are not digesting it. This source of protein would not be the Best For You. Each of us has a different oxidative rate. This is where the saying "everything I eat turns into fat" comes from. Slow digesting of protein, results in an increase fat gain, and less protein absorption. The best protein for you is the protein that provides energy, and is well-tolerated by your system; otherwise, you probably won't be digesting or absorbing the product optimally. This is why some athletes can eat meals or drink protein drinks right before workouts and some can not.
Tummy Problem
If a product gives you gas or sends you running to the bathroom, it may contain an ingredient that you'll need to avoid, such as lactose. Powder Powers and Protein Foods have different effects on different people, at different times, no matter how advanced the product is or what people tell you. People who take protein powders on a regular basic say certain brands don't cause them any discomfort, while others cause gas or diarrhea. You can have nine out of 10 people who can easily tolerate a brand of protein powder or protein foods, and there's that one out of 10 who can't. Other factors such as stress or illness can also affect how your body tolerates proteins, which may be the case if the protein powder or protein foods you've relied on for months suddenly start causing you problems. Most people will believe that the company has changed the ingredients. Changing what you mix it your protein drink and/or protein foods can help. With protein powers dairy products such as milk ice cream can cause gas or diarrhea even if it’s is low fat or non fat. For those try juice or water. Blending protein powers in a blend can also causes bloating and gas. This is cause by the air pockets during blending which will be deposit in the tummy.
How Much Protein?
The body can't store protein, and people vary widely in their daily protein needs. Recommendations from the government (0.8 gram of protein per kilogram (2.2 pounds) of bodyweight) totally contradict what many hardcore athletes actually do (1 gram or more per pound of bodyweight), but the truth for you may lie somewhere in between. Whatever your protein needs, if you exceed them without following an accompanying mass-building program, the excess calories won't translate into muscle. I believe small amounts throughout the day builds mass muscle without fat gains far better than large amounts of protein at one time . Also, if you aren't eating enough carbohydrate, you'll waste that precious protein on the fueling of basic metabolic processes and daily activity. In some cases, when people increase their protein intake drastically and then gain muscle, it may not be due to protein intake but to raising their calorie intake to a point at which growth can be supported. A final thought on protein: If your kidneys aren't in good shape, or you have kidneys disease, using excess alcohol, steroids, or any other medications that are hard and the kidneys and liver, a high-protein diet isn't a good ideal. You should determine a proper protein intake only with the aid of a health care professional.
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