Home / Best Diets and Nutrition / Fat Loss + Muscle Building Nutrition Ratio'sFat Loss + Muscle Building Nutrition
Something equally as important as knowing how many total calories you require for your goal, is your fat loss or muscle building nutrition ratio - In other words, what those calories consist of.
2000 calories consisting mostly of saturated fat and simple sugars isn't the same as a 2000 calorie diet consisting of protein, complex carbohydrates and essential fats!  Now, with that in mind, how should you split your calorie intake if you're planning to build muscle or burn fat? What percentage should come from protein, carbs and fat?
This is another area in which, if you reseach, you'll come across a massive range of differing ratio's from various experts. Truth is, nobody can tell you what the best ratio of protein, carbs and fats your total daily calorie intake should consist of for optimal results. However, guidelines can be given and followed. Ultimately though, this is another aspect of fitness that will be perfected by actually getting out there and DOING and EXPERIENCING. Depending on your body type, genetics and activity levels you'll find that different fat loss and muscle building nutrition ratio's will work better for you than others. Here is what your total daily consumption of calories should approximately consist of:
Which Ratio Shall I Start With?
If you are not gaining weight on your muscle building nutrition plan - Make sure you are getting at least a gram of protein per lb of your bodyweight and/or gradually increase protein intake and total calories.
If you are doing a lot of cardio/playing sport and trying to build muscle fast -
Increase your carb % ratio to satisfy your bodies energy needs. You may also need adjust your muscle building nutrition plan to increase total calories consumed daily.
If you are not losing weight (burning fat) - Decrease your carb and/or fat % ratio, increase protein % ratio. Look at decreasing total calories if you are still not experiencing fat loss after 2 weeks. Carbs also provide you with 4 calories per gram that you eat. Fats provide you with 9 calories per gram that you eat.
Protein - There are many sources of protein. Meat, dairy, egg, pulses etc. Typically, you will want to choose lean cuts of meat like chicken and turkey as they are complete proteins and contain very little fat. However, for one of your daily meals you may choose oily fish as your protein choice to provide you a combination of protein and essential fats. Red meat also provides this same combination but the fat's will come from saturated fats. You want to limit saturated fat as much as possible so be sure to choose lean cuts of red meat and trim any visible fat. find out more about protein and examples of protein foods here Carbs - There are 2 types of carbohydrates. Simple sugars and complex carbohydrates (see below for example foods for both). There is a place for both in your diet but, ideally, the majority of your diet will consist of slow-release, unrefined, complex carbohydrates that are high in vitamins, minerals and fiber. (You may hear these foods being referred to as having a 'Low Glycemic index') Once eaten, your body will turn these types of carbohydrates into energy gradually. Why is this desirable?  Whether your goal is to build muscle fast or to burn fat, you will want sustained energy throughout the day. Not just energy spikes and crashes.
The other problem with sugar (energy) spikes is that your body will release a large amount of the hormone, insulin, to regulate your high sugar levels. Insulin is great at shuttling nutrients into cells including fat cells As you can see unrefined, slow-release (Low Glycemic Index), carbohydrates are essential to keep your physique lean and are an important aspect of your fat loss or muscle building nutrition. Click here to find out more about Carbohydrates and for examples of simple sugars and slow release foods  Fats - Finally, we have the infamous fats! Whilst there is some merit to their waist-inflating reputation, their benefits are often overlooked. Certain fats eaten in moderation will not only help to keep you healthy but can actually increase your metabolism and help you towards your goals.
The good fats are polyunsaturated and monounsaturated. The fats that the body has the most trouble dealing with are the saturate fats and these are the ones that should be minimised (although not cut out completely as they still provide some benefit). You also have essential fatty acids which are the most beneficial. There are two types : Omega 3 and Omega 6. Regular eating of oily fish, flax seed oil/linseed oil will ensure that you have enough Omega 3's. Whilst sunflower seeds, pumpkin seeds, sesame seeds or safflower seeds/oils will ensure adequate Omega 6's. If you can get Hemp seed oil where you live, this is the best option as it contains all of the known essential fatty acids! The ideal ratio of Omega 3's to 6's has been argued but don't waste your time on this matter. It's an intricate detail. If you do not like consuming essential fatty acids in your diet, you will need to buy them in supplement form. Overall, remember that although some fat's are good, they are still very calorie dense (1 gram of fat = 9 calories!). So do not over indulge in fats because that would be a sure way to go over your target calorie intake AND increase your bodyfat levels. This is something you definitely don't want out of your fat loss or muscle building nutrition!
Click here to go back to the nutrition section and read more articles relating to Fat Loss + Muscle Building Nutrition
Click here to visit the BMR Calculator and find out how many TOTAL calories you need to be consuming for your fat loss of muscle building nutrition plan Altug Recommends My favourite muscle building and fat loss program on the internet is Vince Delmonte's No Nonsense Muscle Building and Fat Loss Program.
Vince is offering his highly effective and award winning program, "No Nonsense Muscle Building and Fat Loss" for a limited time only at a risk-free trial price of ONLY $19.99! Exclusively to LWBM.com readers! Yup, you heard that right! This program is highly recommended by me for males and females who want a COMPLETE program to help you achieve your dream body in double quick time! Everything from theory, to workouts, to your diet is all taken care of here! This is also the same program I used for my 8 Week Transformation Get your dream physique HERE
Check my full and honest review of 'No Nonsense Muscle Building and Fat Cutting' |
RecommendedFree Acai + 1 year Free Magazine Subscription for U.S ResidentsSearch Our SiteAltug Recommends
Muscle Gain/Fat Loss Online Program Reviews There are many hyped programs on the net about muscle building and fat loss. Do they live up to the hype?? I make sure that you don't get scammed by thoroughly reviewing all of these programs! Which programs will get you the body of your dreams? Which ones should you avoid like the plague?? Find out here |
|||||||||||||||
|
Enjoy This Site?
Then why not use the button below, to add us to your favorite bookmarking service? Subscribe To       |
||||||||||||||||
|
|
||||||||||||||||
|
Disclaimer : All information obtained from this website and put into use is done so entirely at the users own risk. LoseWeightBuildMuscles.com assumes no liability for any injuries or actions taken by the user as a result of the information obtained here. Always seek your doctor's consent before starting an exercise program. | ||||||||||||||||
