by Thomas Incledon, PhD(c), RD, LD/LN, RPT, NSCA-CPT, CSCS
Energy Needs
If you want to get bigger (and that means lean muscle, not just weight), then you have to eat more calories than you expend. One of the most common mistakes people make when trying gain weight is to consume an inconsistent calorie intake. They claim to eat all of the time, but somehow their fast metabolism keeps them from gaining any weight. Checking through their food intake records, one can see that on one day they eat 4500 Calories and on another day they eat 1500 Calories. When their daily caloric intake for one week is averaged, it’s obvious that they are just consuming enough calories to maintain their current weight. There are many ways to calculate how many calories you need each day. A simple method is to multiply your weight in pounds by 16. A 200 pound guy would need 16 x 200 = 3200 Calories per day. If he is trying to gain weight, add an additional 20 percent to this calculation so 3200 Calories x .20 = 640 additional Calories each day. Adding 3200 + 640 = 3840 Calories per day this guy would eat to gain weight. Your activity level determines if these numbers need to be adjusted up or down. You should strive to gain about ⁄ to fi pound each week. More than that and you are putting on too much fat weight.
Protein Needs for Drug-Free Weight Trainers
Notice that this section is specifically for people not on drugs. People make the mistake of following a diet that “Mr. Famous Bodybuilder” uses, under the false assumption that it will work for them as well. A guy not taking steroids, growth hormone, or whatever other growth-promoting agent that is hot this week, has very different protein needs than the same guy taking all of these agents. They are totally different situations and must be addressed separately.
Research studies on male subjects that lifted weights and did not take any drugs clearly show that men need more than the RDA of .8 grams of protein per kilogram of body weight (.8 g/kg) [1, 2]. In one study using novice bodybuilders, 1.35 g/kg (or .61 grams of protein per pound of body weight) was just as good as 2.62 g/kg [1]. In another study it was found that strength-trained men need more protein than their sedentary counterparts [2]. The researchers recommended 1.76 g/kg per day (.8 g/pound per day) for strength-trained men. Still using our 200-pound guy for an example, strict use of the research would mean he should take in 160 grams of protein per day. Some guys may decide they want to take more protein because they don’t want to bother with math and will use one gram of protein per pound. There is no problem with this other than the fact that it’s not necessary for muscle growth. There isn’t any evidence that this much protein will damage the kidneys of healthy humans. In fact, recent unpublished research indicates that protein intakes in this range are safe for the kidneys.
How Much Carbohydrate and Fat Should You Eat?
After calculating protein needs, your next step toward the perfect get-big plan is to figure out your fat and carbohydrate needs. The 200-pound bodybuilder is expected to eat 3840 calories per day. Each gram of protein has 4 Calories per gram, so 160 grams protein x 4 Calories per gram = 640 calories from protein each day. If this fictitious bodybuilder decided to take in 200 grams of protein, then that would equal 800 Calories per day. The total Calories per day (3840), minus the protein Calories (640), gives us the amount of calories left for fat and carbohydrates (3200). While somewhat debatable, most researchers also favor a diet containing less than 30% of the calories from fat, with an emphasis on monounsaturated fatty acids and Omega 3 fatty acids like those found in fish [3-7]. Research is pretty clear that the long-term consumption of fruits and vegetables is associated with improved health and lower risks for a variety of diseases [3-7]. These facts are important because they help us to set up a diet that is not only functional in our quest to get big, but will also reduce our risk for disease years from now. So if we choose to set dietary fat at 25 percent of calories with the understanding that we will also choose foods higher in certain healthy fatty acids, this yields 3840 x .25 = 960 Calories from fat. Because 1 gram of fat has 9 Calories, the 200-pound bodybuilder will eat 107 grams of fat each day. Now determine carbohydrate intake by subtracting the protein Calories (640) and the fat Calories (960) from the total amount (3840) and you have 2240 Calories for carbohydrates. Since carbohydrates have 4 Calories per gram, divide 2240 by 4, and you get 560 grams of carbohydrates each day. Reviewing these numbers, we have 3840 Calories per day, 160 grams of protein, 107 grams of fat, and 560 grams of carbohydrates each day.
When Should You Eat?
The next issues to cover are how often to eat and when to eat. Athletes in general know that more frequent, smaller meals are superior to less frequent, larger meals. Most of the scientific research on meal timing focuses on overweight groups and/or weight-loss. One study that used boxers found that while on a 1200 Calorie per day weight loss diet, 6 meals was much better than 2 meals for preserving muscle mass [8]. While the effects of meal frequency on total weight loss can be debated, one thing is clear - small frequent meals preserve muscle better [9-11]. While these studies focused on weight loss and not weight gain, I think they are still useful to add to our body of knowledge. It’s a safe bet that smaller, more frequent meals are a better option than fewer, larger meals for putting on muscle while minimizing fat gain. Based on this wisdom, our 200-pound bodybuilder will eat 6 meals each day.
Research on rats shows that eating a meal immediately after exercise is better than waiting several hours when trying to create muscle-bound rodents [12]. Research in humans has shown that essential amino acids stimulate protein synthesis [13] and that glucose prevents muscle protein breakdown [14] after lifting weights. We also know that protein and carbohydrates taken together stimulate more of the anabolic hormone insulin when taken before and after weight training [15]. Insulin is important because it can decrease muscle protein breakdown after lifting weights [16]. Putting all of this together, we have a lot of support for an insulin-stimulating drink immediately after exercise. A recent review indicates that this post-exercise drink should be taken immediately after exercise and again 1.5-2 hours later [17]. While the research is not very clear on this, the same review article estimates a 3:1 ratio of carbohydrates to protein should be used in formulating this post-workout drink. Other investigators have recommended even higher ratios, up to 4:1. Since our model bodybuilder is trying to gain weight while training his ass off, he’ll need some extra carbs, so 4:1 is a good choice.
The Meal Plan
Let’s put everything together now in a sample get-big meal plan. Samson-to-be’s daily intake will consist of 3840 Calories, 160 grams of protein, 107 grams of fat, and 560 grams of carbohydrates, EVERY DAY. On days he works out, he will have 27 grams of protein for each meal. His two post-workout shakes will consist of 27 grams of protein and 108 grams of carbohydrates, nothing else. Whey protein and any of these carbohydrates is the first choice: glucose, dextrose, glucose polymers, maltodextrin. Otherwise, grape juice will work. If he takes creatine, then he adds it to these shakes.
The remaining four meals on this workout day will each have 27 grams of protein, 86 grams of carbohydrates, and 26 grams of fat. Ideally, these meals will all be from real foods not bars or meal replacement drinks. Emphasize consuming vegetables, fruits, nuts, fish, lean meats. Sources for healthy fats include olive oil, flaxseed oil, and flaxseed meal. Here’s an example of a single day’s meal plan:
The Big Boy Meal Plan For Workout Days
Meal 1:
2 whole eggs
1 Cup skim milk
1 Cup cooked oatmeal (prepare with water only or the above mentioned milk and add cinnamon or other spices)
1 Tablespoon flaxseed oil (mix in with the oatmeal)
⁄ Cup raisins (mix in with the oatmeal or eat separately)
fi cup mixed frozen berries (mix in with the oatmeal or eat separately)
Meal 2:
3 ounces chicken breast (cooked weight)
2 cups salad with dark leafy green vegetables, onions, peppers, etc
Tablespoon of olive oil and vinegar to taste
1/8 cup shredded cheese in salad
1 apple
1 banana
1 orange
Meal 3:
3 ounces tuna or lean meat (cooked weight)
1 sweet potato - baked
2 cups stir fry vegetables (broccoli, peppers, onions, etc. - use olive oil to cook them)
1 ounce almonds or peanuts (can add to stir-fry)
1 cup blueberries or strawberries
1 cup orange juice with pulp
Meal 4: Immediately Post-workout
1 scoop whey protein
1 cup skim milk
18 ounces of grape juice
Meal 5: 90 Minutes Post-workout
1 scoop whey protein
1 cup skim milk
18 ounces of grape juice
Meal 6:
2 cups plain yogurt
fi cup raisins
2 ounces mixed nuts
1 cup berries or other fruit
- mix above together
-
On days you don’t work out, divide your daily numbers by six and try to take in the same amounts of protein, carbohydrates, and fat each meal. So the 200 pound bodybuilder eating 3840 Calories, 160 grams of protein, 107 grams of fat, and 560 grams of carbohydrates each day, would divide these numbers by six and eat 27 grams of protein, 18 grams of fat, and 93 grams of carbs with each meal.
The Big Boy Meal Plan For Non-Workout Days
Meal 1:
2 whole eggs
1 Cup skim milk
2 Cups cooked oatmeal (prepare with water only or skim milk from above and add cinnamon or other spice)
1 Tablespoon flaxseed oil (mix in with the oatmeal)
⁄ Cup raisins
Meal 2:
3 ounces chicken breast (cooked weight)
2 cups salad with dark leafy green vegetables, onions, peppers, etc
Tablespoon of olive oil and vinegar to taste
1/8 cup shredded cheese in salad
1/4 cup wheat germ or Grape Nuts, added to salad
1 apple
1 banana
1 orange
Meal 3:
3 ounces tuna (cooked weight)
1 sweet potato - baked
2 cups stir fry vegetables (broccoli, peppers, onions, etc. - use olive oil to cook them)
1 ounce almonds or peanuts (can add to stir-fry)
1 cup blueberries or strawberries
2 cups orange juice with pulp
Meal 4: Quick Fix Shake
1 scoop whey protein
1 cup skim milk
1 cup grape juice
1 cup frozen berries
4 prunes, seedless or pitted
1 Tablespoon flaxseed oil
1 tablespoon extra light olive oil
water and ice
blend to desired consistency
Meal 5: Quick Fix Shake
1 scoop whey protein
1 cup skim milk
1 tablespoon extra light olive oil
1 tablespoon flaxseed oil
2 bananas
1 cup crushed pineapple, in natural juices
1 tablespoon instant vanilla pudding mix
water and ice
blend to desired consistency
Meal 6:
2 cups plain yogurt
1 cup raisins
2 ounces mixed nuts
1 cup berries
1 sliced banana
- mix above together
-
Feel free to experiment and incorporate some variety in this meal plan. Notice that an emphasis is placed on foods that are high in antioxidants, omega 3 fatty acids, and monounsaturated fatty acids. This program works well for putting on size and will keep you healthy in the future.
Consistency Pay Off
Most guys plan their workouts with incredible details. When you ask them about their meal plan, you get a blank stare. Why waste all that hard work in the gym with a half-ass diet? Take some time and plan out what you need and when you will eat it. This way you’ll be sure to have what you want at the right time. Have faith - the strategy here is easy to follow. You’ll be a believer once you incorporate science into your eating plan. Notice that we use supplements to a very small degree with this plan. For the most part, whey protein was the only one (OK, so I mentioned creatine, but it was only in passing). Future articles will help you individualize this approach and to how supplement for maximum benefit.
References
1. Lemon, P.W., et al., Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. J Appl Physiol, 1992. 73(2): p. 767-775.
2. Tarnopolsky, M.A., et al., Evaluation of protein requirements for trained strength athletes. J Appl Physiol, 1992. 73(5): p. 1986-1995.
3. Eastwood, M.A., Interaction of dietary antioxidants in vivo: how fruit and vegetables prevent disease? Qjm, 1999. 92(9): p. 527-530.
4. Linos, A., et al., Dietary factors in relation to rheumatoid arthritis: a role for olive oil and cooked vegetables? Am J Clin Nutr, 1999. 70(6): p. 1077-1082.
5. Joshipura, K.J., et al., Fruit and vegetable intake in relation to risk of ischemic stroke. Jama, 1999. 282(13): p. 1233-1239.
6. Nestle, M., Animal v. plant foods in human diets and health: is the historical record unequivocal? Proc Nutr Soc, 1999. 58(2): p. 211-218.
7. Brouwer, I.A., et al., Dietary folate from vegetables and citrus fruit decreases plasma homocysteine concentrations in humans in a dietary controlled trial. J Nutr, 1999. 129(6): p. 1135-1139.
8. Iwao, S., K. Mori, and Y. Sato, Effects of meal frequency on body composition during weight control in boxers. Scand J Med Sci Sports, 1996. 6(5): p. 265-272.
9. Garrow, J.S., et al., The effect of meal frequency and protein concentration on the composition of the weight lost by obese subjects. Br J Nutr, 1981. 45(1): p. 5-15.
10. Verboeket-van de Venne, W.P. and K.R. Westerterp, Influence of the feeding frequency on nutrient utilization in man: consequences for energy metabolism. Eur J Clin Nutr, 1991. 45(3): p. 161-169.
11. Bellisle, F., R. McDevitt, and A.M. Prentice, Meal frequency and energy balance. Br J Nutr, 1997. 77 Suppl 1: p. S57-S70.
12. Suzuki, M., et al., Effect of meal timing after resistance exercise on hindlimb muscle mass and fat accumulation in trained rats. J Nutr Sci Vitaminol (Tokyo), 1999. 45(4): p. 401-409.
13. Tipton, K.D., et al., Postexercise net protein synthesis in human muscle from orally administered amino acids. Am J Physiol, 1999. 276(4 Pt 1): p. E628-E634.
14. Roy, B.D., et al., Effect of glucose supplement timing on protein metabolism after resistance training. J Appl Physiol, 1997. 82(6): p. 1882-1888.
15. Chandler, R.M., et al., Dietary supplements affect the anabolic hormones after weight-training exercise. J Appl Physiol, 1994. 76(2): p. 839-845.
16. Biolo, G., et al., Insulin action on muscle protein kinetics and amino acid transport during recovery after resistance exercise. Diabetes, 1999. 48(5): p. 949-957.
17. Ivy, J.L., Role of carbohydrate in physical activity. Clin Sports Med, 1999. 18(3): p. 469-484, v.
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