A Few Basics For The Beginner Bodybuilder

Packaged food will usually have information on it pertaining to grams and calories for that product

. If you arent already, you need to pay some attention to this information. You can start by focusing on calories (Kcal), carbohydrates(grams), protein(grams) and fat(grams).

Your daily caloric goal comprises of your Basic Metabolic Rate(BMR),the amount of physical activity you do and between 250-500 calories more to gain muscle. Lucky for us, we have calculators that calculate these figures for us. (Tools you need can be found in the link below.) This will be an approximation and so it will take a little trial and error before you get it right but this is a great start. Eating 500Kcal more than your maintenance caloric intake(BMR + physical activity), per day will enable muscle gain of about a pound a week.

What next? Now that we have our caloric goal, we now need a guideline for the amount of carbs, protein and fat we eat. This is a topic of much debate; I will inform you of what I found is the general consensus.

Protein should comprise of around 1 gram per pound of lean body weight. Lean body weight requires you to subtract your estimated body fat from your total weight. (Body fat calculator in the link below)

Carbohydrates should comprise between 50-70% of your daily calorie intake. Simple carbs should be eaten at breakfast and after training. Complex carbs for the rest of your meals.

Good fats should comprise between 15-30% of your daily calories. Fats are great at night to help your muscles through the night, until breakfast.

Divide your daily calories into 5-6 meals, with your largest meals being around your workout.

In the link below I have included a free nutrition planner and useful links and information to help you along the path to a stronger and more powerful you!

Suggestions: If you are unfamiliar with some of the terms used in this article, I encourage you to look them up. In particular the difference between simple and complex carbohydrates. In summary, simple carbohydrates refer to carbs that enter your bloodstream quicker and have a higher GI. Complex carbs take longer to digest and have a lower GI. GI is short for Glycemic Index. You will find GI lists online rating food according to their GI level.

by: s naidoo

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