There are 20 amino acids, most of which the body makes. Amino acids are molecules that combine to form protein. Your body needs amino acids to build and maintain lean mass. Keep in mind that protein intake is most important during the bulking phase. Then, whatever is left can be allotted to carbs. In other words, you estimate what your optimal intake of protein is and then consume 15-30 percent of the remaining calories from fat. But others suggest a more individualized approach.įor instance, in one published report, researchers suggest that you focus on building your macronutrient intake around protein first. Some experts advise a macronutrient balance of 55-60 percent carbohydrate, 25-30 percent protein, and 15-20 percent fat. The quality of calories you consume as well as the balance of macronutrients can make a big difference, too. Your goal should depend on your weight.Īs a general rule, sports physiologists estimate that bodybuilders consume an average of 45 calories per kilogram of body weight per day during the bulking phase to achieve a target weight gain of about 0.25-0.5 percent of body weight per week. Some peer-reviewed sources suggest that a male bodybuilder might consume about 3,800 calories per day during the bulking phase while a female bodybuilder may consume about 2,400 per day. But keep in mind that these calculators only provide an estimate. You can also use an online calorie calculator, like the one provided by the National Academy of Sports Medicine (NASM). If you have maintained your body weight and body composition, then the number of calories that you consumed during those two weeks would be your maintenance number.
If not, you can keep a detailed food journal for at least two weeks. So what does that mean for you? You may already know how many calories you need to consume to maintain your current muscle mass. They suggested that advanced bodybuilders should aim for the lower end of their recommendation. But the authors also suggest that the exact number should depend on the athlete’s experience level, then adjusted based on their individual rate of weight gain and changes in body composition. In a 2019 research review, study authors suggested that a better range might be 10-20 percent above maintenance calories. However, more recent research has suggested that this number may be too specific. You will always know what to eat and you will have all the ingredients needed.During the bulking phase, researchers have traditionally estimated that you should increase your caloric intake by 15 percent. Many of them are no cooking ones, you will see how easy it is! More than 80 (and counting!) healthy recipes that will be updated.įit Meal Planner gives you fast and light recipes so that you can eat healthy everyday with ease! Once your plan is ready, please show it to him or to your doctor and ask him if it's ok for you. WE recommend that you ask your nutritionist to set a weight goal based on your actual body structure, age and needs. You can calculate your ideal weight! The suggested weight is just indicative and it\'s based on an average body composition, but it will be helpful in determing which plan is best for you. We don't want you to spend your time looking at your phone to know what you should eat!Īll the plans you generate and the grocery list can be sent by email or shared as you like, so that you can print them, even giving them to friends as a thoughtful gift! Save and share everything in printable format!Įating healthy doesn'y happen on a phone, it happens in you kitchen! The recipes are very simple and you can click on the shopping list to know everything you need to buy.Īt the same time a beautiful grocery list will be in facts generated: it shows you the quantities you will need of each food to complete your meal plan.Ĭlick on a row to check what you have got and don't forget to save your list! You always have a morning snack and an afternoon snack. You will find all your meals, day by day, it includes different healthy foods. You choose what to include in your menu: vegan meals, dairies and egges, meat and fish.įit Meal Planner will create a meal plan you can follow for your desired number of days. You can print them, email them, share them with friends. Eating healthy has never been so easy and fun!įit Meal Planner will create a personalized meal plan, with recipes, and a grocery list with all you will need to start eating healthy.Ĭhoose the number of days and energy neededĬheck your ingredients on the grocery list
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