If you're new here, you may want to subscribe to my RSS feed. Thanks for visiting!
Today I am going to provide an example of how to customize the 50-20-30 Gain Muscle, Lose Fat Diet for your needs. Our example subject is a 190 lbs male.
Step 1: Calculate protein needs.
Bodybuilders need 2 grams of protein per lb per lb of muscle per day.
Our subject has 15% bodyfat. That means he has 162 lbs of lean mass (190 * .85 = 162).
162 lbs of muscle * 2 = 324 grams of protein.
Step 2: Calculate total caloric needs.
50% of your daily calories in the 50-20-30 Gain Muscle, Lose Fat diet come from protein. Now that we know how many grams of protein we need per day, we can calculate the total caloric need.
1 gram of protein has 4 calories.
4 calories per gram of protein * 324 grams of protein needed = 1296 calories from protien.
Now we know that we should be eating 1296 calories of protein. Since that is 50% of our daily need, doubling it will tell us the total caloric need for the day.
1296 calories from protien * 2 = 2592 calories per day.
Step 3: Calculate the grams of carbohydrates per day.
We know that the total caloric needs for the day is 2592. Carbohydrates should account for 20% of that. In other words, we need 2592 * 0.2 calories from carbohydrates.
2592 * 0.2 = 518
There are 4 calories per gram of carbohydrate so we can divide that number by 4.
518 calories of carbohydrates needed / 4 calories per gram = 129 grams of carbohydrates per day.
Step 4: Calculate the grams of fat per day.
Again, we know that the total caloric needs for the day is 2592. Fat should account for 30% of that. In other words, we need 2592 * 0.3 calories from carbohydrates.
2592 * 0.3 = 777
There are 8 calories per gram of fat so we can divide that number by 8.
777 calories of carbohydrates needed / 8 calories per gram = 97 grams of fat per day.
Step 5: Analyze results.
Protein: 324g
Carbohydrates: 129g
Fat: 97g
These quantities should be alloted over the course of the day in 6 evenly-spaced meals. If we assume that 3 of the meals are shakes, the math becomes much easier.
3 scoops of Muscle Provider taken 3 times per day
Protein: 62 g * 3 = 186g
Carbohydrates: 9g * 3 = 27g
Fat: 3g * 3 = 9g
This leaves us with the remaining to be spread between 3 food meals.
Protein: 324g – 186g = 138g
Carbohydrates: 129g – 27g = 102g
Fat: 97g – 9g = 88g
On average, the remaining meals should have about 46g of protein, 34g carbohydrates, and 29g fat. Of course, try to have most of your carbs in the morning so your body has more time to digest them.
Related posts: