Thursday, July 19, 2007

How Many Calories to Gain Muscle

How many calories do you need for gaining muscle? How much protein? How many calories are you eating?

I get these questions a lot, and people really want to see my nutrition while using Jay Ferruggia's mass workouts.


So here it is...my calories, protein, nutrition plan, post-workout drinks, everything.


This was my best eating day, some days I slip and am probably closer to 4500 calories.


I doubt the calorie numbers are 100% accurate since it was entered by someone using Fitday for the first time...


1 cup oatmeal
1 cup plain yogurt
2 oz walnuts
1/2 cup blueberries

3 eggs boiled
3 pieces wholewheat toast
1 tspn natural peanut butter
1 apple
1 tbsn fish oil


2 bananas

2 cups chocolate milk

4 slices whole wheat bread
3oz chicken breast
2 ounces chedder cheese
1 apple
1/2 tomato

1 apple
2 oz almonds

8 oz steak
1 cup asparagus
1 cup broccoli
1.5 cups pasta
1/2 cup pasta sauce

1 cup oatmeal
1 cup plain yogurt
2 oz walnuts
1/2 cup blueberries

3oz chicken
1 cup white rice
1/2 cup mixed vegetables
1/2 cup bbq sauce
1 cup milk


Total: 5551
Fat: 229 2062 38%
Sat: 54 482 9%
Poly: 85 768 14%
Mono: 72 645 12%
Carbs: 667 2316 43%
Fiber: 88 0 0%
Protein: 257 1026 19%
Alcohol: 0 0 0%

so there you go...that's how many calories, how much protein and how much food I'm eating to build muscle using the Muscle Gaining Secrets workouts.


Time to eat,


CB
More muscle building nutrition and workouts on the TTMembers forum

3 comments:

Unknown said...

Craig is there any chance you could provide some of your stats?

Seems like a very large number of calories? Are you not worried about too much spillover into fat?

Thanks

Craig Ballantyne, CTT, Certified Turbulence Trainer said...

I am not worried, since I know my body and how it responds to training and nutrition.

Anonymous said...

hi Craig

i've come across this post using Google! i've read your meal plan and i've got a few questions to ask you plz ...

(1) i see that you combine fats and carbs ... i've read alot that we shouldn't combine carbs or sugars with fats ... what's ur take on this ? (Oatmeal+Almonds or Nuts) sounds pretty tasty but i'm always afraid of combining both because of the fear of fat gain.


(2) do you think eating more protein than 1gm /lb of bodyweight is recommended for building mass ? or it doesn't matter as long as i get enough high calories to aid muscle growth ?


(3) do you stay in a surplus or a deficit (when dieting) all the time 24 hrs 7 days a week or cycle them ?


sorry for all these questions ... your meal plan just got me curious.