● Our body requires both micro-nutrients and macronutrients.
● Carbs, proteins, and fats are the macro-nutrients whereas vitamins and minerals form micro-nutrients.
● By increasing or decreasing the daily consumption of proteins, carbs, and fats, you can achieve your body bulking, cutting, or maintenance goals in an optimum manner.
While there is a wide range of different food groups that your body requires, some are more important than others.
Three food groups that contain the calories your body needs for energy are carbohydrates, proteins, and fat.
All three of these are vitally important to your diet. So it’s essential to know how to balance them.
Anyone working towards getting bigger or leaner knows that it’s essential to have a good dietary plan.
Proteins, carbs, and fats are like the pillars of a sound nutritional program. If you let any one of them go, the whole structure will collapse.
The nutritional aspect of muscle growth or getting leaner is compelling. And it can simply go in your favor or against you.
Nutrition is much more than just filling up on the body supplements or eating some good meals and snacks.
It is about having a calculated, disciplined dietary plan. A diet plan should provide your body with the nutrients it needs for cutting, bulking, or body maintenance.
Proteins, carbs, and fat are the three main aspects of a good dietary plan when building muscle or losing fat. Then, add water to the mix, and your dietary plan is complete.
Calories: How many do you need?
A calorie is a unit of energy.
It is the energy our body uses for physical activities.
When we eat and drink more calories than we use up, our bodies store the excess as body fat. If this continues, over time, we may put on weight.
As a guide, an average man needs around 2,500 kcal a day to maintain a healthy body weight. For an average woman, that figure is around 2,000 kcal a day.
Of course, these numbers may vary depending on age, size, and physical activity levels, among other factors.
To avoid any confusion, please be aware that from a nutrition perspective Cal, c, C, cal, Calory and/or Kcal all represent the same energy unit.
You do not have to make any complex calculations to convert your energy usage/spend details from one unit to other :).
If your weight remains the same over some time, it means that you’ve maintained your calories.
If you are in your bulking stage, you will need to increase your calorie intake by up to 15-20%.
It will provide you with enough energy to build up muscle without losing any.
And when moving from a bulking to cutting phase (to lose fat), you would decrease your overall calorie intake by up to 15%.
This will ensure that your body has the optimal energy to function while using up some of your fat.
It is pretty simple; increase your calories when bulking up and decrease them when cutting.
However, knowing what types of proteins, carbs, and fats to eat are just as crucial as your calorie intake.
Keep in mind that gaining or losing more than 1% of your body weight per week is not recommended.
It can be pretty harmful to your body.
Your body needs proteins in nearly every growth process in your system.
Its main job is to build and repair tissues and cells in your body, including muscles.
An ideal amount of protein is also needed for your immune system to function correctly.
Protein demand increases heavily when you start weightlifting or bulking up.
Because your body needs protein to build and maintain muscle.
that if you do not provide your body with enough protein, it will use up your muscles as a source of protein.
eating enough protein is one of the bottom-line main fundamentals to building muscles and increasing strength.
Protein has four calories per gram.
A good dietary plan includes about 15-20 percent of overall daily calories consisting of protein.
Therefore, keeping a good balance of protein intake in your diet will enormously improve your muscle growth.
Carbohydrates are probably the most misunderstood of the three primary nutrients. It is thought among many that eating carbs will make you fat.
This is not the case, as your body needs carbs for healthy overall functioning and muscle growth. Yes, eating too many carbs can increase your body fat, but so is the case with protein and fat.
After you eat a carbohydrate, your body breaks it down into two substances; glucose and glycogen. These are very important to your daily body function.
Glycogen is used when you exercise to be converted into glucose for immediate energy.
Not all carbs are good for you because your body reacts differently to simple carbs and complex carbs.
Simple carbs are the ones that are converted very quickly by the body.
For example, food items like honey and sugar are simple carbs.
While complex carbs take more time to be altered on the GI rating, such as fruits and vegetables.
Simply put, Low GI carbs (Complex Carbs like Broccoli, Apple etc) are good for you because they raise blood sugar slowly and last longer.
On the other hand, high GI carbs (Simple Carbs) should be limited in consumption because they raise blood sugar levels quickly.
Most carbohydrates have four calories per gram and should be up to 50-60% of your daily calorie intake.
Fats have the most energy packed in them.
Each gram of fat has two times the number of calories a gram of carbs or proteins has.
Good or healthy fats are essential for your overall health.
These fats are found in foods such as nuts, avocados, olive oil, etc.
And these fats help your body with the nervous system, hormone levels, and much more.
However, some fats aren’t as good for your body and can lead to certain diseases and other health problems.
For example, Trans fats and saturated fats are unhealthy and lead to high cholesterol levels.
Trans fat is not a natural fat but instead scientifically modified to help foods remain edible for longer.
Thus such fats (trans fats) should be avoided altogether.
Saturated fats are the fats found in many animal products and should be eaten in moderation.
Overall, fat has about nine calories per gram, and in a good dietary plan, 25-30% of overall calories should come from fat.
Do not cut out fat altogether, thinking it will make you leaner.
So, if you are focused and dedicated to building some bulk or cutting your weight, you need a well thought-out dietary plan.
The diet must include these macro-nutrients i.e. Protein, Carbs and fats that will considerably improve your results.
Even if you just want to maintain your body as it is now, it is helpful to know what and how much to eat. It makes it simple and easy to maintain.
The most important part of a good dietary plan is having a system and sticking to it consistently no matter what.
Of course, you can have some cheat meals here and there, but having a balance is crucial.
Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body – Book by Michael Matthews