Meal Plans: Number Crunching

Many bodybuilders, young ones in particular, start out relatively under-weight. Their immediate thought process centers on what supplement stacks should be taken with a view to quick, immediate results. My Diet Fundamentals chapter should help to alter that mind-set - that eating and training to gain lean, quality muscle mass is a long-term, sustained effort. It requires consistent dedication and the ability to truly analyse, recognise and implement changes that will alter your physiology. For these younger, under-developed bodybuilders, gaining muscle will involve:

Stimulating muscular growth by heavy, intense, consistent bodybuilding training.

1. Eating a sufficient amount of protein to fill the demand for amino acids created by the training.


2. Increasing overall caloric intake to a sufficient degree to support the demands of intense exercise, but not so much as to create an unwanted gain in body fat.


3. Keeping your aerobic training to a healthy minimum, no more than 30 minutes a day, 4 or 5 days a week.

Now, let's review the crucial formulae for establishing our macronutrient values:

• RMR (Resting Metabolic Rate) your base line caloric requirement:

RMR = LBM (Lean Body Mass, lbs) / 2.205 x 30.4

LBM = Total Bodyweight - Total Body Fat (bodyweight x body fat percentage)

Therefore, for a 200lb bodybuilder at 15% body fat:

RMR = (200LB - [200 x .15]) / 2.205 x 30.4 = 2344 calories

Now, we factor in an activity multiplier approximation based on your individual lifestyle. Below are some generally accepted values for the following activity levels:

Lightly Active = 1.375 (light exercise/sports 1-3 days/week)

Moderately Active = 1.55 (moderate exercise/sports 3-5 days/week)

Very Active = 1.725 (hard exercise/sports 6-7 days/week)

Extremely Active = 1.9 (hard daily exercise/sports & physical job), or 2x day training.

Therefore, for a very active individual, their total daily caloric requirement is estimated at:

TOTAL CALORIC DEMAND = 2344 x 1.725 = 4043

• PROTEIN DEMAND = LBM x 1.14 ranging to 1.5 most efficient range for active, healthy adults looking to increase lean muscle. Try a mid-value, i.e. 1.3

Therefore, using the above example; 170lb x 1.3 = 221g.

We now also know that 1 gram of protein = 4 calories

Therefore;

PROTEIN CALORIC DEMAND = 221 x 4 = 884 calories (22% of daily intake).

• FAT DEMAND (using 1-2-3 ratio guide-lines for Fat, Protein, Carbs). This a simple but effective way to utilise macronutrient breakdown. Basically, dividing your total caloric requirement including exercise into 6 parts, and then multiplying appropriately. Though protein demand values can vary wildly, fats seem to have a general consensus value.

Therefore;

FAT CALORIC DEMAND = 4043 / 6 = 674 calories (17% of daily intake). We now know that 1 gram of fat = 9 calories, therefore, fat intake is approximately 75g

Therefore, the remaining calories are allotted to Carbohydrates;

CARBOHYDRATE CALORIC DEMAND = Protein (884) + Fat (674) = 1558. 4043 - 1558 = 2485 (61% of daily intake). We now know that 1 gram of Carbs = 4 calories, therefore, carb intake is approximately 620g