Page 5 - 02ed2018

one-point change in calories is still fairly muscle during the beginner program can
subtle. consider going to 1.75 grams per pound.

How much of that daily While some experts think a slightly lower

calorie level should be protein level is acceptable, Sarcev agrees
with some other expert coaches that two
protein? grams per pound of bodyweight is required
at the advanced level. For now, you should
progress at one of the two lower amounts,
Your daily calorie intake is made up of with 1.5 being the best intermediate level for
protein, carbohydrates, and fat intake. It is most.
best to think of these as two major nutrition
areas – construction (protein) and energy
(carbs and fat). Protein turnover (the balance BWT 1.5 1.75 2
between protein synthesis and protein 120 180 210 240
degradation) is a primary concern. Hard 130 195 227.5 260
training will increase the breakdown. 140 210 245 280
Protein, quality food, and intelligent 150 225 262.5 300
recovery will support muscle growth. We’ll 160 240 280 320
start with protein, we need to determine the
amount of protein consumed daily. The 170 255 297.5 340
main factor is your goal as far as body 180 270 315 360
composition. 190 285 332.5 380
200 300 350 400
Which of the following goals fits you? 210 315 367.5 420
220 330 385 440
 Muscle building starting point So, if you are a 170-pounder wanting to
1.5 grams per pound of bodyweight continue building your physique as an
 Muscle building and fat burning intermediate, 255 grams of protein daily
1.75 grams per pound of bodyweight should be a major goal of your daily
 Advanced level training nutrition intake.
2 grams per pound of bodyweight

“If you train [hard], you are going to The energy macros
absolutely break down the muscle tissue,”
says retired pro Milos Sarcev. 3 “You are Once you know your daily calorie intake
going to lose all of those amino acids. If you and your daily protein intake, we need to do
do not replenish it, you are going to get the math to see what will be our start-up
smaller than previously.” One gram per energy macros (carbohydrates and fats). The
pound of bodyweight is the minimum for the balance that we find most efficient is
average person involved in weight training. dividing your energy macros into 30-50%
For those trying to build muscle, 1.5 grams carbohydrates in proportion to 50-70% fats.
per pound of bodyweight is a good starting
point. Those whose primary goal is to burn Let’s say you are a 210-pound lifter that
body fat or that have found that they have determined that 15.5 calories per pound
added an exceptional amount of strength and of bodyweight was going to be your start-
up.