Do I Need To Have A Protein Shake To Build Muscle
Its not an uncommon image to see someone finishing a lifting session and then heading straight to their shaker bottle to chug down a protein shake. A protein shake is not necessary to build muscle. What a protein shake does do, though, is give your body protein. However, if youre eating enough protein from food sources, then you may not need a shake. Theyre good for those who need a little extra help getting protein throughout the day in an easy and convenient way.
Powerlifting Diet Plan: Example Two
Take a look at one more example if you find it helpful. Consider a 23-year-old female who has started a powerlifting program for beginners that only includes three days of lifting per week. She is 162 centimeters tall and weighs 62.5 killograms and wants to lose fat to qualify for the 57 kg powerlifting weight class.
Remember, because it is a female lifter, the alternative BMR calculation must be used.
BMR = + 161 = 1,362.72
Multiplying her resulting BMR by her activity level gives a total daily caloric intake of 1,840 calories. Assuming she has used the scale to check and the calculation was precise, her macronutrients can be calculated. However, remember that she wants to lose weight and should be in a caloric deficit of 300 calories, bringing her total daily allowance down to 1,540 calories.
- Protein: 1.5 grams per pound * 138 pounds = 207 grams of protein at 4 calories per gram = 828 calories set aside for protein intake
- Fats: .25 * caloric intake of 1,540 calories = 385 calories from fat intake with 9 calories per gram = 43 grams of fat
- Carbohydrates: remainder of calories =1,540 828 385 = 327 calories reserved for carbs at 4 calories per gram = 82 grams of carbohydrates
The Best Types Of Food To Eat For Weight Gain
The amount of food you eat is going to be the most important factor in helping you gain weight, but the quality of your choices is also worth paying attention to.
Eating a crappy diet is not only going to make you feel a little run down but can also affect your workouts, promote more fat gain than muscle, and cause potential health problems down the road.
Instead of eating whatever you want, aim to eat clean by opting for more healthy foods made with simple ingredients you recognize and cut down on heavily processed foods. Whole foods tend to be rich in the nutrients you need to thrive . They can also help you recover from workouts faster, build muscle, and promote a better mood, energy level and overall health in general.
However, this doesn’t mean you have to eat perfect 100% of the time – it’s about consistency and overall balance. Not to mention, when calorie needs are high, it can be challenging to stick to only filling, whole foods. In this case, adding more refined carbs and quick sources of energy can help. This is also where high fat and energy dense foods come into play.
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Understanding Tdee When Powerlifting For Weight Loss Or Gain
At the basis of any successful diet is TDEE: total daily energy expenditure. Simply put, this is how many calories you burn on a daily basis. This number will determine how much food you are able to consume. If your goal is weight loss, eating 200-300 calories below this number is recommended. On the flip side, if you are attempting to gain muscle, eating 200-300 calories above this number is recommended.
- To lose weight, eat 200-300 calories below your TDEE
- To gain weight, eat 200-300 calories above your TDEE
Calculating your actual TDEE can be done roughly using a calculation.
Before getting into that, however, here are some general guidelines that provide a starting point:
- Males trying to put on weight: caloric intake = bodyweight * 15
- Males trying to lose weight: caloric intake = bodyweight * 12
- Females trying to put on weight: caloric intake = bodyweight * 14
- Females trying to lose weight: caloric intake = bodyweight * 11
However, finding your personal TDEE will require some fine tuning. Once you have calculated your expected TDEE using one of the calculations below, use a bodyweight scale to test and optimize your result.
For example, if you receive a calculation of 2,500 calories, eat that amount of calories for one week and weigh yourself every day at the same time. Do not pay any attention to analyzing your weightsimply record it. At the conclusion of the week, look at the bodyweight numbers recorded.
Have You Had Trouble Keeping Muscle While On A Diet In This Article Find Out The 3 Dieting Mistakes You Need To Avoid So You Finally Know How To Lose Fat And Gain Muscle Effectively
Today, were going to cover dieting. More specifically, well cover the wrong ways in which people approach and go about implementing a diet. These mistakes not only limit the amount of fat you lose but also compromise your ability to retain or even build muscle throughout the process.
Which is detrimental. That’s because, by the end of your dieting period, you dont want to just end up skinnier or skinny fat, for example. Instead, you want to instead strip off a significant amount of fat while maintaining or building as much muscle as possible. Only then can you achieve a lean, well-defined physique.
And in this article, thats exactly what Ill show you how to do so you learn how to lose fat and gain muscle the proper way.
And as Ive said in the past, your nutrition will hands down be the most important factor when it comes to transforming your body. I used to be completely lost as to how to approach my nutrition and I know a lot of you out there are as well. This is exactly why within my Built With Science programs, I not only cover training but also stress the importance of nutrition. In fact, I even developed a custom-built nutrition software designed to optimize your diet based on your own stats and goal. For more information:
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Fill Your Plate Properly
When dieting for muscle building and fat loss, use the following healthy eating guidelines to fill your plate:
- Half full of vegetables
- One-fourth full of protein foods
- One-fourth full of starches
Dont forget to consume about 2-3 servings of dairy foods or calcium-rich equivalents daily, fruits, and healthy fats at each meal to round out nutritious menus.
Getting The Most Out Of Powerlifting While Dieting: Maximizing Strength
Explained thoroughly in the muscle and strength guide, strength and muscle share a high positive correlation. As one develops more muscle, strength goes up. And as strength increases, the ability to lift heavier weights lends itself to the development of more muscle. With that said, strength is a function of several factors, of which muscle only plays one role.
Neural efficiency and optimized biomechanical positioning also play a very large role. These two factors provide a logical explanation for truly elite lifters. Taking a look at the current records in the USA Powerlifting League, you will find lifters in the 163-pound weight class squatting above 550, deadlifting over 600, and bench pressing well north of three plates. Those in the 183-pound weight class routinely squat over 650, deadlift 700, and bench press more than 400 pounds.
While some would argue the gear is solely responsible for this better form, the increased poundage that gear adds only enhances the wearers current formwhich can be great and also very poor. Though they definitely add weight, their optimized powerlifting shoes and deadlift slippers definitely arent the foundational reason for their exceptional biomechanical positioning.
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Gaining Too Much Fat When Adding Muscle
Increase your clients daily protein intake by about 25 grams, and decrease their daily carb intake by about 25 to 50 grams and/or fat intake by about 7 to 15 grams.
Or simply add 1 extra palm of protein to your daily intake, and remove 1 to 2 cupped handfuls of carbs and/or 1 to 2 thumbs of fats from your daily intake.
Eat Only Unprocessed Carbs To Lose Fat And Build Muscle
Packaged foods contain processed carbs that are not going to benefit you in any way. Get your carb count from unprocessed foods, and dont fill up on carbs unnecessarily. Look to fiber-filled veggies and healthy proteins as your primary food items, and add in some good carbs to round out the meal.
Carbs do fuel your muscles, but youve got to choose your carbs wisely.
- Brown rice
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Eat Protein Before Bed
Athletes need more protein than non-athletes. People who are dieting need more protein than people who aren’t. Athletes who are dietingâ¦ see where this is going?
I’m not going to give you a specific numberâthat’s what calculators are for. Suffice it to say, plenty of people in this position end up feeling like they’re chasing protein all day. That’s when it’s helpful to use that old bodybuilder tradition of having casein protein before bed.
The science on this technique is solid. It boosts muscle mass and strength gains, but also improves workout recovery. And as researcher Dr. Bill Campbell has shown in research with female physique athletes, extra protein doesn’t get stored as fat. It’s about as close to free calories as you can get.
Keep it simple. Around 45-60 minutes before bed, eat 1-1.5 cups of cottage cheese or a scoop of casein in a shake or protein puddling.
Bedtime just got a lot more appetizing. Have protein at night to boost muscle gains while you sleep!*
Body Recomposition: How To Lose Fat And Gain Muscle At The Same Time
Want muscle definition? It’s not about weight loss — you need to know how to recomp your body.
Lean out, tone up, get ripped… they all mean the same thing: body recomposition.
“Get toned” is one of the most common goals personal trainers hear clients and prospective clients say they’re after. Whether they realize it or not, these people are referring to body recomposition, the act of altering your physique by burning fat and gaining muscle at the same time. These people know what they want — less fat and more muscle — but they often don’t know what it takes to get there.
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Many people think that true body recomposition is impossible because of this conundrum: To reduce your body fat, you have to eat fewer calories than you burn. But to build muscle, you have to eat more calories than you burn. However, your body is smarter than you may give it credit for, and by keeping a close eye on your diet and your training, you can absolutely lose fat and gain muscle at the same time.
Body composition refers to your body fat percentage and lean mass percentage.
Your body composition is the ratio of fat mass to lean mass in your body. Sometimes, body composition is used interchangeably with body fat percentage, but body fat percentage is just one part of your overall body composition.
Read more: The best body composition scales for 2020
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I Lost 160 Pounds And Stopped Using A Cane
When I weighed over 300 pounds, knee pain was a constant companion. I had to use a cane at the ripe old age of 49 just to walk the hallways of the school in which I taught. All that had changed when I lost 160 pounds in FA. I have had the weight off for over three years and I havent even thought about my knee in that time. The cane is hanging idle in my front closet. I walk everywhere and have even been known to run a few places. I have enjoyed a freedom of movement I never dreamed possible.
Avoid Processed Foods To Lose Fat And Build Muscle
Processed foods are really a lot of empty calories that do not provide nutrition at all. Sure, they fill you up and satisfy hunger for the moment, but they do nothing for your body.
The simplest reason for avoiding processed foods is to know exactly what you are putting in your body every time you eat. Look at it this way, the best way to have control over whats in the calories you eat is to eat food in its natural state.
An orange is an orange, plain and simple and a chicken breast, is well, chicken. Healthy, wholesome foods that are naturally good for you should be the mainstay of your diet.
Foods that have hidden sugars, unhealthy fats, and ingredients you cant pronounce or even attempt to understand should not be in your grocery cart. There are also a lot of fake healthy foods out there that trick you into thinking you are eating well, when in fact, you arent at all.
Remember these tips when avoiding processed foods:
- Foods that claim to be low sugar or sugar-free will have ingredients like aspartame, saccharin, and sucralose
- Fat-free items are typically fat-reduced but sugar-increased
- There are lots of names for hidden sugar, like maltodextrin, barley malt, sucralose, glucose-fructose, and corn syrup solids
- Gluten-free items can contain a lot of sugar, salt, and fat, so read the labels carefully
- Instead of refined white flour when baking, look to whole wheat flour, cassava flour, chickpea flour, or almond meal
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If You’re New To Weights You’ll See Results Quickly
If you’re new to serious resistance training, lucky you: You’ll get to enjoy what’s known as “newbie gains.”
This is the rapid muscle growth that occurs when someone starts lifting weights for the first time.
“You will increase muscle tissue purely through neurological adaptations to this new stimulus,” Servante said. “The more advanced you are, the harder you need to train to gain muscle.”
Similarly, Carpenter said, those who have a higher body-fat percentage and are new to training might be able to make quicker progress.
“If someone is highly trained and very lean already, it is much more difficult,” he said.
How Important Is Exercise For Weight Loss
Theyre equally important as each other, says Constantinos at Anytime Fitness, as they work together in tandem.
He says, I would say that initially, your diet is the most important thing to focus on and it isnt unheard of that a personal trainer would give a client two weeks or so to focus on getting their nutrition right before starting their physical activity programme.
By dieting alone, consistent weight loss can be more difficult due to your body quickly adapting to your lower calorie intake and becoming more efficient in processing food. While you may see an initial drop on the scales, this will likely tail off as to keep up the same rate of weight loss, you will need to keep cutting even more calories which is unlikely to be sustainable.
There are several scientific studies that show people lose more body weight by combining diet and exercise. Furthermore, not only do you lose more weight, almost all of it will go hand in hand with a reduction in body fat. If youre losing weight by dieting alone, you are likely to be losing muscle mass too which can further reduce your metabolic rate.
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Eat Plenty Of Protein
Knowing how much to eat depends on your body-fat levels. If you don’t have much fat to lose, Carpenter suggests continuing maintenance-calorie consumption.
If you have more fat to lose, going into a slight calorie deficit might help you achieve your goals, the important word here being “slight.”
If you drop your calories too low, it’ll be a lot harder to hold on to your muscle, let alone build it.
“You’re likely to lose muscle tissue, feel run down, and potentially fall off the bandwagon,” Emily Servante, a certified personal trainer at Ultimate Performance Personal Training, told Insider.
As the two studies suggested, eating enough protein is essential for body recomposition.
“This is key for retaining and building lean muscle, which we want to fuel when dieting,” Servante said, adding that “more lean tissue also prevents negative adaptations such as lowered metabolism.”
There’s no clear-cut figure for exactly how much protein you should eat, but Carpenter recommended 1.6 grams per kilogram of body weight per day as “a good protein target for maximizing resistance-training adaptations,” a fancy term for increasing muscle mass. That suggestion is supported by research.
A post shared by Ben Carpenter on Feb 27, 2020 at 9:51am PSTFeb 27, 2020 at 9:51am PST
How much of the other macronutrients you eat is less important, but make sure you eat enough of each for your all-around health and energy.
How Muscle And Strength Is Gained
Working out and exercise is clearly going to yield muscle and strength gains, however back to my point of consistency this will be a huge factor.
You should be moving your body at least 3 days of the week intensely, meaning increasing your heart rate and building up a sweat, and moving with low-intensity for the remaining 4 days.
Now youre probably thinking wait, 3 + 4 = 7.. common now, I need to exercise 7 days a week? Well, yes and no.
Yes you do need to have low impact cardio movement such as walking at a brisk pace, or hiking/trekking, or even basic body weight squats or Hindu squats.
When you move your body, you are activating all sorts of neurotransmitters in the brain, and chemicals dispersed throughout the body as well.
With even a couple 10-15min brisk pace walk each off-day from training , you will notice significant improvements in circulation, breathing, weight loss, muscle development, and overall happiness and well being.
Your brain functions better when you move! When your brain functions better, you make better decisions, and allocate energetic resources properly.
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