Happy Friday to you all. The number one rule I want all our clients to follow is make sure they are taking in the right nutrients in at the right times or key times. Making sure you’re eating 4-6 meals a day spaced out around 2-3 hours. Your success comes not from the amount of exercise you do, but from what kind of nutrition you put in your mouth. If you can get this wrapped around your head then success won’t take long. Three things to follow, 1 for every kilo you weigh, you must try and have 1g protein to maintain muscle mass. To speed up the process of gaining lean muscle, I recommend your body weight multiply by 1.5 2 The rule of thumb for carbohydrate intake per day is your body weight multiply by 3-4. This figure will change depending of exercise output. 3 The rule of thumb for fat intake per day is your weight multiply by .6 To give you an example for 60kg female based on the above figures, it would look like this Protein> 60kg X 1.5= 90g per day Carbohydrates> 60kg X 3= 180g per day Fat> 60kg X .6= 36g per day Protein has 4 calories per 1g Carbohydrates has 4 calories per 1g Fat has 9 calories per 1g So to see how many calories per day a 60g female is having, this is how you work it out. Protein 90g X 4 calories = 360 Carbohydrates 180 X 4 calories = 720 Fat 36g X 9 calories =324 Add all three and the total is 1404 calories per day. I could go on and on. If you want more help in this area, I am more than happy to sit down with you. The key is have a balance of all three macro-nutrients in every meal you have during the day. Have a great day. TF
Posted on: Fri, 29 Nov 2013 04:21:55 +0000
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