We all have a maintaining caloric requirement within the day. It’s based on how much we currently weigh and how tall we are, as well as our metabolic age. Our metabolic age can be calculated by a special method which I only know special weighing machines can do.
But for the purpose of this principle, I used a metabolic age of 18. (I think all skinny guys, who eat a lot but don’t get fat, should use 18), noted my height and weight, plus 3 times a week/exercise, and put it all down in this calorie calculator, and obtained a requirement of 2246.
For weight loss, I would need to cut it down to 1797, but for weight gain, instead of deducting, I added the difference to 2246 and got 2695.
2695 is the amount of calories I need in order to naturally add muscle over the course of time. Everyone knows a rush diet or a sudden change in eating habits never results in anything good.
But I never followed it to an exact point. I just estimate the amount of calories I eat in every meal and try to always exceed this amount by the end of the day.
Calorie counting can be a hassle. And unless you really want to be a serious body builder, I don’t advocate strict calorie counting because it can put you off due to over complication.
Principle Number 2: Eat more often (2-4 hour gaps in between small meals)
Eat as often as you can within your busy lifestyle.
I work more than 40 hours a week and most of the time more than that much, but still am able to sneak some snacks here and there.
Try to sneak whole grain biscuits, oatmeal cookies, fruits or veggies, and even some rolled oats into the office if you have the leisure to do so. Or take scheduled breaks at the pantry or dining area whenever you can.
Just be sure not to skip any meal. This is the golden rule to being fit.
Skipping meals results in many bad things, so be sure not to skip any of them.
Principle Number 3: Eat Just Enough Protein For the Day
According to my personal trainer, not getting enough protein is bad, but so does taking in too much.
Just enough protein for days without any exercise, and just enough protein on days that you have to workout. The excess protein that you take in when not working out will just be thrown away by your body.
And inadequate protein for a day will force your body to take the protein for muscle repair and development and give it to your vital organs (for survival).
Principle Number 4: Eat Pre-Workout and Post-Workout Meals
Pre-workout meals are a must for you to be able to do the high intensity weight lifting exercises that we will advise, and a post workout meal will not only reduce muscle burnout and pain, but help your muscles recover way faster than you need to.
Principle Number 5: Eat Quality Food that contain good Carbs and Quality Protein
Quality protein sources include, egg whites, chicken breast/meat, white meat from fish, as well as beans, and soy products. Milk can be a good source of protein, but has high fat (consider low fat if you don’t want some future clogged arteries).
Beef and Pork are considered second quality protein because they are harder to metabolize and get into your system as those high quality ones.