HOW TO DIET

The solution to a lack of diet depends on a number of variables. To simplify everything, the optimal diet can be determined by one’s current diet as well as their goals. There are essentially 3 types of protocols when it comes to this; a “bulking” phase, a “cutting” phase, and a “recomposition” phase.

Each can utilize calories and the three macronutrients (protein, carbs and fats). Calorie intake is decided by the ‘maintenance’ amount of calories someone would need to stay at their same weight. This can be calculated by weight yourself daily and recording your calorie consumption for at least 7 days. If weight loss is not significantly altered (consider the fact that you may simply be fluctuating in weight) then you can add or subtract 300-500 calories (depending on your goal to either gain weight, or lose weight). From there, you can adjust this number based on your current levels of progress. When it comes to the macros, just ensure to get a healthy amount of all three of them (protein yields greater muscle gain, carbohydrates result in greater energy levels and fats provide the body with greater hormone regulation). The bottom line is that all three of them are essential, no matter what the goal is.

See Bodybuilding.com’s 7 tips for eating for growth! [HERE]