No programme is complete without good nutrition, especially when that programme is all about building muscle while losing unnecessary fat. It is crucial to know that what you do in the kitchen, or buy at a local supermarket, can make or break the results you do in the gym.
Here this Physique Body Nutrition Plan gives you a complete nutrition guide to follow, so there is no excuses for failure!
Things You Need To Know
Rule 1 : Focus on creating a energy excess.
Your body need enough amount of energy (kcals/calories) to carry workout otherwise your muscle will breakdown to supply the muscle strength. This energy excess can be achieved by getting calories from your diet.
Rule 2 : Large potion of energy should come from protein
Calories are normally divided into 3 categories : Protein, Carbs, and Fat. You need enough protein to recover and grow your muscle. If the energy is mainly carbs, your body build layers of fat instead of muscle.
Rule 3 : Choose whatever way to achieve the previous two rules
A ketogenic, vegan, or intermittent fasting...Nowadays there are so many dietly schools you can follow. As long as you follow the other rules and get enough energy from mainly protein, choose whatever method you can stick to.
There is no need to worry about the rest. Like eating six small meals a day, avoiding carbs late at night, or any of the other minor details are not as important in delivering results.
About Daily Calories
In order to build muscle whilst minimizing fat gain, it's important to know how many total calories you need every day. Your caloric requirements are slightly different on training and rest days
Non Workout Days :
35kcal* per kg of your bodyweight
Workout Days :
40kcal* per kg of your bodyweight
*These numbers vary depending upon your age/gender/lifestyle/job so for the personally tailored caloric and macro nutrition settings, please contact us.
To track your caloric and macronutrient intakes, use any App or website to see how many calories and protein you are eating, on both workout and non-workout days.
Protein is critical for both building muscle and as an energy source. When building mass, shoot for a minimum of 1.5-2 grams of protein per kg of body weight. This should take up to 60% of your caloric requirement. (Note that each gram of protein contains 4 kcals.)
Should you take protein from natural food or supplement? If you can control the other macro intakes (carbs & fat) within the daily limit, natural form of protein would be great and you can find lean protein in beef, chicken, fish, eggs, and daily products.
Protein supplements are an excellent, and sometimes main source of high-quality protein in busy lifestyle. Best time to take them would be upon waking up, before and after the workout, and right before going into bed.
Carbohydrates, often shorten as Carbs, are the body's preferred energy source, particularly during workouts. Carbs are important on workout days since you need them to boost your energy level to complete the demanding workout programme.
We recommend that taking a slow-digesting carbs in forms of brown rice or coloured vegetables such as broccoli and carrots before the workout. If you have enough room for more carbs in your daily limit, you may up the carbs with potatoes and fruits.
This is a great opportunity for you to lean about the Fats, too. Provided that you select the source carefully, fats are beneficial to your physical performance and weight control. Here's what you need to know ;
Salmon, Tuna, Sardines, Anchovies are good source of fats as they are all omega 3 fats.Olive Oil, Nuts, Avocados are examples of the fine choice you can pick Monosaturated Fats. Beef, Pork, Chicken Thighs are rich in Saturated Fats.
Example Nutrition Plan
Breakfast 1: Immediately Upon Waking
- Protein Shake
- Strawberries & melon
Breakfast 2: Within 120 Minutes After Breakfast 1
- Coffee or tea (With milk, no sugar)
- 2 Eggs fried with olive oil
- Any choice of vegetables (Low GI <50)
- Brown rice or whole wheat bread
Afternoon Snack: Optional
- Any choice of fruits
- Nuts or protein bar
- Mixed green
* Aslo Protein Shake before & after workout
[Contents will be updated regularly upon new findings & best practices]