More free tips from personal trainer Russ Howe PTI and daily online workouts:
Unsure how many calories you should eat per day to lose weight or build muscle? Fitness Instructor Russ Howe PTI walks you through the simple calculations to work out your daily calorie intake if you are trying to build lean muscle.
Fact is, too many people get confused when it comes to doing this and, as you will see today, it is quite simple when you know how. “What should I eat?”, “How many calories should I eat per day?” and “How much protein, carbs and fat should I eat?” are among the most popular questions we get from people looking to both lose weight and build muscle in the gym.
How much protein, carbs and fat should you eat to lose weight or to build muscle? You’re about to see.
Using two simple calculations, Russ shows you how to work out your daily calorie intake and also how to break it up into protein, carbohydrates and fat. Multiplying your body weight (in lbs) x15 will give you a calorie intake designed for building muscle – another popular way to do this is to multiply by 12 instead, this gives a smaller calorie target and is desiged for people looking to add a little size but mainly focus on definition, fat loss and overall weight loss instead.
Russ then details how to split your calories into the right amount of grams of protein, carbs and fat each day using the easy to remember 4-4-2 system, which is based around 40% protein, 40% carbs and 20% fat. Again, those looking to focus more on building muscle size could use a 3-5-2 system if they choose (30% protein, 50% carbohydrates and 20% fat) and how to work out your required grams of each to get good results.
While there are several ways of doing this, the simple bodyweight x 15 and 4-4-2 system have returned results countless times now and will help you to achieve your best diet effortlessly. If you are starting out in the gym and unsure what to do when it comes to your diet, this system will help you get on the right track – and also show you that the world of nutrition is often an unnecessarily over complicated one.
More free diet and training advice from Fitness Instructor Russ Howe via the new Facebook page every week. ‘Like’ us and you’ll get Russ’ videos as he uploads them.
