Hi everyone, I am not here to bleat like a lost sheep or anything about being a hardgainer (fact is im not) I could eat high carb, high fat food all day long and become a fat ass whale like my grandfather, my father and my uncle, but ive decided to flip that the bird and move on.
I had a consultation with a nutritionalist at the gym where i train, and they said that 40 pro/30 carb/20 fat ratio is best for build muscle while keeping bodyfat low. I am 140lbs roughly 12% bodyfat and im 5ft 9 tall. I havent worked out the macros yet, but this is a rough idea of what the nutritonalist suggest was a well rounded diet
Meal 1:
Either:
2 poached eggs on whole wheat toast with some form of fruit
or:
1/2 cup of oatmeal made with 2% fat milk, which nuts/seeds mixed in
or
Protein shake (make with 2% milk) and 2 pieces of fruit
Snack 1:
1 piece of fruit with a handful of nuts/seeds
Meal 2:
A 'HUGE' salad made with two cups of lettuce 6 cherry tomatoes and 1/2 a cucumber 1 and a half, to 2 chicken breasts and whatever other salad veggies you fancy
snack 2
3 wholegrain rice cakes
2tsp cream cheese
3 slices waferthin low sodium/fat ham
meal 3:
Anything you fancy so long as its high starch carbs (potatoes, rice pasta etc) and you dont have high fat meat.
Their advice was anything more than 30g of carbs in one meal would turn into bodyfat as all carbs are a form of sugar, which the body uses as fuel.the least amount of sugar the body can process in one go is 3 and the max of sugar is 5, any more than 5g and the body will store it was bodyfat, between 3 and 5 is a happy medium where the body uses fat for energy instead of carbs.
NB i always drink 2 ltrs of water a day+, and I take a whey shake and a banana post workout, sometimes an expresso pre workout.
I had a consultation with a nutritionalist at the gym where i train, and they said that 40 pro/30 carb/20 fat ratio is best for build muscle while keeping bodyfat low. I am 140lbs roughly 12% bodyfat and im 5ft 9 tall. I havent worked out the macros yet, but this is a rough idea of what the nutritonalist suggest was a well rounded diet
Meal 1:
Either:
2 poached eggs on whole wheat toast with some form of fruit
or:
1/2 cup of oatmeal made with 2% fat milk, which nuts/seeds mixed in
or
Protein shake (make with 2% milk) and 2 pieces of fruit
Snack 1:
1 piece of fruit with a handful of nuts/seeds
Meal 2:
A 'HUGE' salad made with two cups of lettuce 6 cherry tomatoes and 1/2 a cucumber 1 and a half, to 2 chicken breasts and whatever other salad veggies you fancy
snack 2
3 wholegrain rice cakes
2tsp cream cheese
3 slices waferthin low sodium/fat ham
meal 3:
Anything you fancy so long as its high starch carbs (potatoes, rice pasta etc) and you dont have high fat meat.
Their advice was anything more than 30g of carbs in one meal would turn into bodyfat as all carbs are a form of sugar, which the body uses as fuel.the least amount of sugar the body can process in one go is 3 and the max of sugar is 5, any more than 5g and the body will store it was bodyfat, between 3 and 5 is a happy medium where the body uses fat for energy instead of carbs.
NB i always drink 2 ltrs of water a day+, and I take a whey shake and a banana post workout, sometimes an expresso pre workout.