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In the game of building muscle, it’s not all about what you do in the gym. How you fuel your workouts is a crucial factor in how you gain muscle. Without adequate nutrition, ... Read more
The post The Best Bodybuilding Breakfast for Your All Your Physique Goals appeared first on BarBend.
In the game of building muscle, it’s not all about what you do in the gym. How you fuel your workouts is a crucial factor in how you gain muscle. Without adequate nutrition, all the leg presses and dumbbell rows in the world can’t prevent your gains from eventually coming to a screeching halt.
If you don’t fuel your workouts properly, you’re more likely to underperform, not grow, and be fatigued throughout your days. Starting your days off right with a solid bodybuilding breakfast can help you see the fruits of your labor take off.
Credit: Happy_food_photo / Shutterstock
Even if you’re into intermittent fasting, everyone technically breaks their fast from sleep each day. Here’s how to start off your nutrition for the day with a bang so you can tackle and recover from your workouts with a full tank.
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
What Makes a Good Bodybuilding Breakfast?
Sure, everyone’s breakfast will look a bit different based on culture, preference, allergies, and specific physical and health goals. But the grand unifier of a typical bodybuilding breakfast is macronutrients — known in the gym world as macros. These are the three types of food that make up your daily caloric intake: namely, protein, carbohydrates, and fat.
Stereotypically, bodybuilding breakfasts have contained some pretty bland foods, with few seasonings and little variety. In the 1990s through the 2000s, it was not uncommon to see bodybuilders in magazines eating flavorless breakfasts consisting of nothing but egg whites and oatmeal.
Credit: Prostock-studio / Shutterstock
[Read More: Nutrition for Athletes — How to Eat for Muscle and Performance]
Rest assured: your diet does not have to be like this to be a bodybuilder. Here are some foods that you can include in your breakfast so that your diet is never bland, unvaried, or unenjoyable.
Protein
As with hitting your macros with any meal, hitting them for breakfast requires knowledge of your daily caloric, protein, fat, and carbohydrate requirements. If you’re aiming to keep specific track of your macros, reading food labels and getting the nutritional contents of foods in databases like the FoodData Central feature on the United States Department of Agriculture (USDA) website or MyFitnessPal.
[Read More: The 12 Best Multivitamins On the Market]
For a personalized estimate of your ideal macros ratio, check out BarBend’s macros calculator.
Macronutrient Calculator
Imperial
Metric
Age
Sex
Male
Female
Height
Feet
Meters
Weight
Pounds
Kilograms
Goal
Fat Loss
Maintenance
Muscle Gain
Activity Level
Sedentary: little or no exercise
Moderate exercise 1-3 times/week
Moderate exercise 4-5 times/week
Daily moderate exercise or intense exercise 3-4 times/week
Intense exercise 6-7 times/week
Very intense exercise daily, or physical job
Adjust Protein
Minimum
Standard
High
Calculate
Total Calories: Per Day
Your Daily Macronutrients:
Recommended
Daily
Protein
(g)
Carbs
(g)
Fat
(g)
jQuery(document).ready(function($) {
var units_x;
units_x="EN";
$('.macros-calculator input[name="units"]').click(function() {
var units_v = $(this).val();
if (units_v == "SI") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.macros-calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
$('.macros-calculator input[name="weight"]').val("");
units_x="SI";
$("input[id=macros-meters]").prop("checked",true);
$("input[id=macros-kilos]").prop("checked",true);
}
else if (units_v == "EN") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.macros-calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
$('.macros-calculator input[name="weight"]').val("");
units_x="EN";
$("input[id=macros-feet]").prop("checked",true);
$("input[id=macros-pounds]").prop("checked",true);
}
});
$('.macros-calculator input[name="height-system"]').click(function() {
var heightUnits = $(this).val();
if (heightUnits == "meters") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
}
else if (heightUnits == "feet") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
}
});
$('.macros-calculator input[name="weight-system"]').click(function() {
var weightUnits = $(this).val();
if (weightUnits == "kilos") {
$('.macros-calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.macros-calculator input[name="weight"]').val("");
}
else if (weightUnits == "pounds") {
$('.macros-calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.macros-calculator input[name="weight"]').val("");
}
});
$('.macros-calculator .calc-submit').click(function() {
var pweight=0;
var height = 0;
var daily_cal=0;
var heightTens = parseInt($('.macros-calculator input[name="height-tens"]').val());
var heightUnits= parseInt($('.macros-calculator input[name="height-units"]').val());
var heightType = $('.macros-calculator input[name="height-system"]:checked').val();
var weight = parseInt($('.macros-calculator input[name="weight"]').val());
var weightType = $('.macros-calculator input[name="weight-system"]:checked').val();
var calories = 0;
var age = parseInt($('.macros-calculator input[name=age]').val());
var sex = $('.macros-calculator input[name=sex]:checked').val();
var job = $('.macros-calculator input[name=activity]:checked').val();
var goal = $('.macros-calculator input[name=goal]:checked').val();
var adprotein = $('.macros-calculator input[name=adprotein]:checked').val();
var carbs = 0;
var protons = 0;
var fats = 0;
if (isNaN(age) || isNaN(heightTens) || isNaN(weight)) {
$('.macros-calculator .calc-answer').show(0).html('Please enter values for all the fields.').addClass('bb_cal_error').one('webkitAnimationEnd mozAnimationEnd MSAnimationEnd oanimationend animationend', function() {
$(this).removeClass('bb_cal_error');
});
$('html, body').animate({scrollTop: $(".calc-header").offset().top-150}, 1000);
$('.bmr_calculator #cal_result').hide();
}
else {
if(isNaN(heightUnits)) {
heightUnits = 0;
}
if (units_x == "EN") {
height = ((heightTens * 30.48) + (heightUnits * 2.54));
}
else {
height = (heightTens * 100) + heightUnits;
}
if (units_x == "EN") {
pweight = weight;
weight = (weight * 0.453592);
}else{
pweight = weight*2.205;
}
if (sex == "M") {
calories = ((weight * 10) + (height * 6.25) - (age * 5) + 5);
daily_cal= Math.round(calories);
}
else {
calories = ((weight * 10) + (height * 6.25) - (age * 5) - 161);
daily_cal= Math.round(calories);
}
switch (job) {
case "a1":
calories = Math.round(calories * 1.2);
break;
case "a2":
calories = Math.round(calories * 1.375);
break;
case "a3":
calories = Math.round(calories * 1.466);
break;
case "a4":
calories = Math.round(calories * 1.55);
break;
case "a5":
calories = Math.round(calories * 1.725);
break;
case "a6":
calories = Math.round(calories * 1.9);
break;
}
switch (goal) {
case "fat-loss":
if (calories 2000) calories = Math.round(0.8 * calories);
// carbs = Math.round(0.40 * calories / 4);
// protons = Math.round(0.40 * calories / 4);
// fats = Math.round(0.20 * calories / 9);
fats = Math.round(pweight*0.3);
break;
case "maintenance":
// carbs = Math.round(0.45 * calories / 4);
// protons = Math.round(0.30 * calories / 4);
// fats = Math.round(0.25 * calories / 9);
fats = Math.round(pweight*0.4);
break;
case "gains":
calories += 200;
// carbs = Math.round(0.45 * calories / 4);
// protons = Math.round(0.30 * calories / 4);
// fats = Math.round(0.25 * calories / 9);
fats = Math.round(pweight*0.5);
break;
}
switch (adprotein) {
case "low":
protons = Math.round(pweight*0.72);
break;
case "normal":
protons = Math.round(pweight*1);
break;
case "high":
protons = Math.round(pweight*1.4);
break;
}
//Convert Fat and Protein to Calories
var pCalories= protons * 4;
var fCalories= fats*9;
var pfCalories = pCalories+fCalories;
carbs = Math.round((calories-pfCalories)/4);
$('.macros-calculator #cal_result').show();
$('.macros-calculator .macro_protein_rs').html(protons);
$('.macros-calculator .macro_carbs_rs').html(carbs);
$('.macros-calculator .macro_fat_rs').html(fats);
$('.macros-calculator .macro_cals_rs').html(calories);
$('html, body').animate({scrollTop: $(".macros-calculator #cal_result").offset().top-150}, 1000);
$('.macros-calculator .calc-answer').html('');
}
});
});
.bb_cal_error span{display:inline-block;}
#bb_cal_ui .calc-header {
border-bottom: 2px solid #8cc540;
padding: 5px 0 !important;
font-size: 36px;
font-weight: 700;
margin: 34px 0 30px 0px !important;
}
#cal_result .macrotable, #cal_result .macrotable td, #cal_result .macrotable tr, #cal_result .macrotable th{
border: 0px;
padding: 8px 2px;
}
#cal_result .macrotable td{
border-bottom: 1px solid #ccc;
}
#cal_result .macrotable th{
border-bottom: 2px solid #92c663;
}
.macro_result_align{text-align:center; font-weight:600;}
#bb_cal_ui {
box-shadow: 0px 0px 10px 0px rgba(0,0,0,0.09);
transition: background 0.3s, border 0.3s, border-radius 0.3s, box-shadow 0.3s;
margin: 0px;
padding: 18px 20px 20px 20px;
}
.calc-label span{display:none!important;}
div#bb_cal_ui .hidenow{
display:none;
}
div#bb_cal_ui .cals-and-macros-calculator h2.calc-header {
background: #232323;
border: solid 1px #232323;
border-bottom: none;
border-radius: 3px 0px;
color: #ffffff !important;
margin: 0 !important;
padding: 15px;
}
.cals-and-macros-calculator .calc-container {
border: solid 1px #cccccc;
border-top: solid 1px #ffffff;
border-radius: 0 3px;
padding: 10px;
}
.cals-and-macros-calculator .calc-subheader {
display: block;
font-family: ProximaNovaExCnSemiBold;
font-size: 20px;
font-size: 2rem;
margin-top: 10px;
text-transform: uppercase;
}
.cals-and-macros-calculator .calc-row {
margin-bottom: 5px;
}
div#bb_cal_ui .cals-and-macros-calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 100%;
}
div#bb_cal_ui .cals-and-macros-calculator input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 49.5%;
}
div#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 48.5%!important;
font-weight: 500;
background: #fff;
color: #000;
font-size: 17px;
}
@media (max-width: 768px) {
div#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {
width: 100% !important;
}
.macros-calculator{margin:0px !important;}
#bb_cal_ui h3 {font-size: 20px;}
#bb_cal_ui .calc-header {
padding: 5px 0 !important;
font-size: 22px;
margin: 10px 0 25px 0px !important;
}
}
.cals-and-macros-calculator .calc-float-right {
float: right;
}
.cals-and-macros-calculator .calc-row input[type=radio] {
display: none;
}
.cals-and-macros-calculator .calc-row input[type=radio] + label span {
background: url('/images/bgsprite.png') no-repeat -75px -1250px;
cursor: pointer;
display: inline-block;
height: 23px;
margin: 2px 5px 5px 6px;
vertical-align: middle;
width: 21px;
}
.cals-and-macros-calculator .calc-row input[type=radio]:checked + label span {
background: url('/images/bgsprite.png') no-repeat -50px -1250px;
}
.cals-and-macros-calculator .calc-row input[type=radio]:checked + label {
background-color: #f4f4f4;
}
.cals-and-macros-calculator .calc-label {
border: solid 1px #5a5a5a;
border-radius: 3px;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-size: 1.4rem;
font-weight: bold;
padding: 6px;
width: 100%;
}
.cals-and-macros-calculator .calc-label-small {
border: solid 1px #5a5a5a;
border-radius: 3px;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-size: 1.4rem;
font-weight: bold;
padding: 6px;
width: 49.5%;
}
.cals-and-macros-calculator .calc-label:hover {
background-color: #f4f4f4;
}
.cals-and-macros-calculator .calc-answer {
display: none;
}
#bb_cal_ui h3:after {
content: "";
display: block;
width: 100px;
padding: 0px 0;
border-bottom: 0px solid #8cc540;
}
#bb_cal_ui .calc-container{
padding:0px;
}
#bb_cal_ui .g-heading {
display: -webkit-box;
display: -webkit-flex;
display: -ms-flexbox;
display: flex;
margin-bottom: 0;
padding: 0;
-webkit-box-pack: justify;
-webkit-justify-content: space-between;
-ms-flex-pack: justify;
justify-content: space-between;
-webkit-box-align: center;
-webkit-align-items: center;
-ms-flex-align: center;
align-items: center;
float:right;
}
#bb_cal_ui .form-heading {
-webkit-box-flex: 1;
-webkit-flex: 1 0 auto;
-ms-flex: 1 0 auto;
flex: 1 0 auto;
}
#bb_cal_ui h3 {
font-size: 24px;
}
#bb_cal_ui h3, .tool-heading {
margin: 0 0 8px;
padding: 0;
}
#bb_cal_ui .radio-toggle {
font-size: 0;
}
#bb_cal_ui .radio-toggle input[type=radio] {
position: absolute;
visibility: hidden;
}
#bb_cal_ui .radio-toggle input[type=radio]:checked+label {
background-color: #15131D;
}
#bb_cal_ui .radio-toggle input[type=radio]:checked+label {
color: #fff;
}
#bb_cal_ui .radio-toggle input[type=radio]+label {
background-color: #fff;
color: #777;
}
#bb_cal_ui .radio-toggle label:last-of-type {
border-radius: 0;
border-left: none;
}
#bb_cal_ui .radio-toggle label {
font-size: 1rem;
padding: 5px 14px;
border: 1px solid #DADADA;
}
#bb_cal_ui .btn {
display: inline-block;
border: 0;
padding: 1em;
background: #E25F2F;
color: #fff;
line-height: 1;
text-align: center;
-webkit-transition: all .15s ease-out;
transition: all .15s ease-out;
}
#bb_cal_ui .btn, .clickable, #bb_cal_ui .menu-button, #bb_cal_ui .select select, #bb_cal_ui button, #bb_cal_ui input[type=button], #bb_cal_ui input[type=file], #bb_cal_ui input[type=submit], #bb_cal_ui label {
cursor: pointer;
}
.calc-note {
margin: 10px 0 40px 0;
}
div#bb_cal_ui .macros-slider-calculator h2.calc-header {
background: #232323;
border: solid 1px #232323;
border-bottom: none;
border-radius: 3px 0px;
color: #ffffff !important;
margin: 0 !important;
padding: 15px;
}
.macros-slider-calculator .calc-container {
border: solid 1px #cccccc;
border-top: solid 1px #ffffff;
border-radius: 0 3px;
padding: 10px;
}
.macros-slider-calculator .calc-subheader {
display: block;
font-family: ProximaNovaExCnSemiBold;
font-size: 20px;
font-size: 2rem;
margin-top: 10px;
text-transform: uppercase;
}
.macros-slider-calculator .calc-row {
margin-bottom: 5px;
}
.macros-slider-calculator .calc-row-half {
display: inline-block;
vertical-align: top;
width: 49.5%;
}
.macros-slider-calculator .float-right {
float: right;
}
div#bb_cal_ui .macros-slider-calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 100%;
}
div#bb_cal_ui .macros-slider-calculator input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 49.5%;
}
.macros-slider-calculator .calc-dropdown {
height: 46px;
vertical-align: top;
width: 100%;
border-radius: 3px;
font-size: 16px;
}
.macros-slider-calculator .calc-answer {
display: none;
}
.macros-calculator .calc-container{
margin: 0px;
}
.macros-calculator{
margin: 15px;
}
.macros-calculator .calc-subheader, .calc-subheader {
display: block;
margin: 25px 2px 8px 2px;
font-weight: 600;
}
.macros-calculator .calc-row {
margin-bottom: 5px;
}
div#bb_cal_ui .macros-calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 100%;
background:#fff;
color:#000;
font-size: 17px;
}
div#bb_cal_ui .macros-calculator input.calc-textbox-half, div#bb_cal_ui input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 48.5%;
font-weight: 500;
background:#fff;
color:#000;
font-size:17px;
}
.macros-calculator .calc-float-right {
float: right;
}
.macros-calculator .calc-row input[type=radio] {
display: none;
}
.macros-calculator .calc-row input[type=radio] + label span {
background: url('/images/bgsprite.png') no-repeat -75px -1250px;
cursor: pointer;
display: inline-block;
height: 23px;
margin: 2px 5px 5px 6px;
vertical-align: middle;
width: 21px;
}
.macros-calculator .calc-row input[type=radio]:checked + label span {
background: url('/images/bgsprite.png') no-repeat -50px -1250px;
}
.macros-calculator .calc-row input[type=radio]:checked + label {
background-color: #8cc53f;
}
.macros-calculator .calc-label, .calc-label {
border: solid 1px #cccccc;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
width: 100%;
padding: 6.5px 15px;
}
.macros-calculator .calc-label-small, .calc-label-small {
border: solid 1px #e1e1e1;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
padding: 6.5px 15px;
width: 48.5%;
}
.macros-calculator .calc-label:hover {
background-color: #f4f4f4;
}
.macros-calculator .calc-answer {
display: none;
}
#cal_result {
padding: 25px 0px;
}
#keto_cal_form, #cal_result {
margin: 0 auto;
}
.keto_cal_form_block .keto_cal_form_row, #cal_result .keto_cal_form_row {
margin-bottom: 45px;
}
#cal_result .result-body {
display: flex;
margin-right: -25px;
}
#cal_result .result-body > div {
color: #2b2b2b;
font-size: 16px;
letter-spacing: 0;
line-height: 45px;
background: #e6f3d4;
box-shadow: 0 1px 3px 0 rgb(164, 183, 136);
border-radius: 4px;
text-align: center;
padding: 37px;
flex: 1;
margin: 0 25px 0 0;
display: flex;
flex-flow: column;
align-items: stretch;
justify-content: center;
}
#cal_result .result-body .rs {
font-size: 40px;
font-weight: bold;
color: #2b2b2b;
display: block;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
#cal_result .result-body .rs-unit {
white-space: nowrap;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
.calc-submit {
background: #2b2b2b;
border: 0;
height: 50px;
display: flex;
align-items: center;
justify-content: center;
font-size: 25px;
font-weight: 700;
color: #FFF;
transition: all 150ms ease;
text-transform: uppercase;
width: 100%;
margin: 30px 0 5px 0;
}
.calc-submit:hover {
background: #8cc53f;
}
/* Media Queries */
@media all and (max-width: 1023px) {
.three-columns {
margin-left: 0;
margin-right: 0;
}
.three-columns .article-block {
flex: 1 46%;
max-width: 46%;
margin: 20px 2%;
}
#cal_result .result-body {
flex-wrap: wrap;
}
#cal_result .result-body > div {
max-width: 45%;
flex: 1 46%;
margin-top: 28px;
}
}
@media all and (max-width: 600px) {
.navbar #main-menu > li > .nav-link {
pointer-events: none;
cursor: default;
}
.button-box {
position: relative;
z-index: 5;
}
.hero-button-box {
text-align: left;
}
.hero-button-box .button.track.hero-button {
display: inline-block !important;
max-width: 200px;
margin-left: 15px;
}
}
@media screen and (max-width: 479px) {
.play-button-box {
left: calc(50% - 35px);
top: calc(50% - 35px);
}
}
@media all and (max-width: 767px) {
ul.list {
padding-left: 25px !important;
}
#cal_result .result-body > div {
max-width: 100%;
flex: 1;
}
If you don’t want to keep track of your macros specifically but do want to ensure adequate protein intake for your goals, you can also make use of BarBend’s protein intake calculator.
Protein Intake Calculator
Imperial
Metric
Age
Sex
Male
Female
Height
Feet
Meters
Weight
Pounds
Kilograms
Goal
Fat Loss
Maintenance
Muscle Gains
Activity Level
Sedentary: little or no exercise
Exercise 1-3 times/week
Exercise 4-5 times/week
Daily exercise or intense exercise 3-4 times/week
Intense exercise 6-7 times/week
Very intense exercise daily, or physical job
Do you know your body fat percentage?
No
Yes
Calculate
Total Calories: 1699 Per Day
Daily protein intake recommendation:
Recommended
Protein
Minimum
(g)
Generally recommended
(g)
High
(g)
Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.
jQuery(document).ready(function($) {
$('.protein_in__calculator #eq').on('change', function() {
var bfat= $(this).find(":selected").val();
if (bfat == "3") {
$('.protein_in__calculator #katch').show();
}else{
$('.protein_in__calculator #katch').hide();
}
});
var units_x;
units_x="EN";
$('.protein_in__calculator input[name="units"]').click(function() {
var units_v = $(this).val();
if (units_v == "SI") {
$('.protein_in__calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.protein_in__calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.protein_in__calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.protein_in__calculator input[name="height-tens"]').val("");
$('.protein_in__calculator input[name="height-units"]').val("");
$('.protein_in__calculator input[name="weight"]').val("");
units_x="SI";
$("input[id=macros-kilos]").prop("checked",true);
$("input[id=macros-pounds]").prop("checked",false);
}
else if (units_v == "EN") {
$('.protein_in__calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.protein_in__calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.protein_in__calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.protein_in__calculator input[name="height-tens"]').val("");
$('.protein_in__calculator input[name="height-units"]').val("");
$('.protein_in__calculator input[name="weight"]').val("");
units_x="EN";
$("input[id=macros-kilos]").prop("checked",false);
$("input[id=macros-pounds]").prop("checked",true);
}
});
//alert(units_x);
$('.protein_in__calculator input[name="height-system"]').click(function() {
var heightUnits = $(this).val();
if (heightUnits == "meters") {
$('.protein_in__calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.protein_in__calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.protein_in__calculator input[name="height-tens"]').val("");
$('.protein_in__calculator input[name="height-units"]').val("");
}
else if (heightUnits == "feet") {
$('.protein_in__calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.protein_in__calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.protein_in__calculator input[name="height-tens"]').val("");
$('.protein_in__calculator input[name="height-units"]').val("");
}
});
$('.protein_in__calculator input[name="weight-system"]').click(function() {
var weightUnits = $(this).val();
if (weightUnits == "kilos") {
$('.protein_in__calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.protein_in__calculator input[name="weight"]').val("");
}
else if (weightUnits == "pounds") {
$('.protein_in__calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.protein_in__calculator input[name="weight"]').val("");
}
});
$('.protein_in__calculator .calc-submit').click(function() {
var height = 0;
var pbmr =0;
var pweight=0;
var katch = $("input[name='katch']").val();
if(katch==""){katch=20;}
katch = katch/100;
var...
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The post The Best Bodybuilding Breakfast for Your All Your Physique Goals appeared first on BarBend.
In the game of building muscle, it’s not all about what you do in the gym. How you fuel your workouts is a crucial factor in how you gain muscle. Without adequate nutrition, all the leg presses and dumbbell rows in the world can’t prevent your gains from eventually coming to a screeching halt.
If you don’t fuel your workouts properly, you’re more likely to underperform, not grow, and be fatigued throughout your days. Starting your days off right with a solid bodybuilding breakfast can help you see the fruits of your labor take off.
Credit: Happy_food_photo / ShutterstockEven if you’re into intermittent fasting, everyone technically breaks their fast from sleep each day. Here’s how to start off your nutrition for the day with a bang so you can tackle and recover from your workouts with a full tank.
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
What Makes a Good Bodybuilding Breakfast?
Sure, everyone’s breakfast will look a bit different based on culture, preference, allergies, and specific physical and health goals. But the grand unifier of a typical bodybuilding breakfast is macronutrients — known in the gym world as macros. These are the three types of food that make up your daily caloric intake: namely, protein, carbohydrates, and fat.
- Proteins are made up of amino acids and they serve as the building blocks of muscle. They are primarily found in meat, dairy, and eggs, and in smaller amounts in grains, vegetables, and beans.
- Each gram of protein provides four calories of energy to your body.
- Carbohydrates are sugar molecules the body breaks down into glucose to supply you with energy. They are found primarily in grains, fruits, legumes, fruits, potatoes, and in smaller amounts in other vegetables.
- Each gram of carbohydrate provides four calories of energy.
- Fats also provide energy and support cell function by providing essential fatty acids to the body. Monounsaturated and polyunsaturated fats are found in olive oil, avocados, nuts, seeds, eggs, and fatty fish — your body can typically digest these relatively easily. Saturated fats are found in meats, cheese, eggs, and full-fat dairy products — these are tougher to digest.
- Each gram of fat provides nine calories of energy.
Stereotypically, bodybuilding breakfasts have contained some pretty bland foods, with few seasonings and little variety. In the 1990s through the 2000s, it was not uncommon to see bodybuilders in magazines eating flavorless breakfasts consisting of nothing but egg whites and oatmeal.
Credit: Prostock-studio / Shutterstock[Read More: Nutrition for Athletes — How to Eat for Muscle and Performance]
Rest assured: your diet does not have to be like this to be a bodybuilder. Here are some foods that you can include in your breakfast so that your diet is never bland, unvaried, or unenjoyable.
Protein
- Eggs (also contain fat found in yolks)
- Egg whites
- Ham
- Turkey bacon
- Bacon (also contains fat)
- Cheese (can be low-fat or full-fat depending on preference and macros needs)
- Steak (some cuts contain appreciable amounts of fat)
- Turkey
- Chicken
- Greek yogurt (also contains carbohydrates and fat)
- Cottage cheese (also contains fat and carbohydrates)
- Fish
- Fruit
- Oatmeal
- Cream of rice
- Cream of wheat
- Grits
- Rice
- Potatoes
- Wheat bread
- Vegetables (typically used in omelets and scrambles)
- Avocados
- Bacon (also contains protein)
- Cheese (also contains protein)
- Egg yolks (also contains protein)
As with hitting your macros with any meal, hitting them for breakfast requires knowledge of your daily caloric, protein, fat, and carbohydrate requirements. If you’re aiming to keep specific track of your macros, reading food labels and getting the nutritional contents of foods in databases like the FoodData Central feature on the United States Department of Agriculture (USDA) website or MyFitnessPal.
[Read More: The 12 Best Multivitamins On the Market]
For a personalized estimate of your ideal macros ratio, check out BarBend’s macros calculator.
Macronutrient Calculator
Imperial
Metric
Age
Sex
Male
Female
Height
Feet
Meters
Weight
Pounds
Kilograms
Goal
Fat Loss
Maintenance
Muscle Gain
Activity Level
Sedentary: little or no exercise
Moderate exercise 1-3 times/week
Moderate exercise 4-5 times/week
Daily moderate exercise or intense exercise 3-4 times/week
Intense exercise 6-7 times/week
Very intense exercise daily, or physical job
Adjust Protein
Minimum
Standard
High
Calculate
Total Calories: Per Day
Your Daily Macronutrients:
Recommended
Daily
Protein
(g)
Carbs
(g)
Fat
(g)
jQuery(document).ready(function($) {
var units_x;
units_x="EN";
$('.macros-calculator input[name="units"]').click(function() {
var units_v = $(this).val();
if (units_v == "SI") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.macros-calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
$('.macros-calculator input[name="weight"]').val("");
units_x="SI";
$("input[id=macros-meters]").prop("checked",true);
$("input[id=macros-kilos]").prop("checked",true);
}
else if (units_v == "EN") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.macros-calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
$('.macros-calculator input[name="weight"]').val("");
units_x="EN";
$("input[id=macros-feet]").prop("checked",true);
$("input[id=macros-pounds]").prop("checked",true);
}
});
$('.macros-calculator input[name="height-system"]').click(function() {
var heightUnits = $(this).val();
if (heightUnits == "meters") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
}
else if (heightUnits == "feet") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
}
});
$('.macros-calculator input[name="weight-system"]').click(function() {
var weightUnits = $(this).val();
if (weightUnits == "kilos") {
$('.macros-calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.macros-calculator input[name="weight"]').val("");
}
else if (weightUnits == "pounds") {
$('.macros-calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.macros-calculator input[name="weight"]').val("");
}
});
$('.macros-calculator .calc-submit').click(function() {
var pweight=0;
var height = 0;
var daily_cal=0;
var heightTens = parseInt($('.macros-calculator input[name="height-tens"]').val());
var heightUnits= parseInt($('.macros-calculator input[name="height-units"]').val());
var heightType = $('.macros-calculator input[name="height-system"]:checked').val();
var weight = parseInt($('.macros-calculator input[name="weight"]').val());
var weightType = $('.macros-calculator input[name="weight-system"]:checked').val();
var calories = 0;
var age = parseInt($('.macros-calculator input[name=age]').val());
var sex = $('.macros-calculator input[name=sex]:checked').val();
var job = $('.macros-calculator input[name=activity]:checked').val();
var goal = $('.macros-calculator input[name=goal]:checked').val();
var adprotein = $('.macros-calculator input[name=adprotein]:checked').val();
var carbs = 0;
var protons = 0;
var fats = 0;
if (isNaN(age) || isNaN(heightTens) || isNaN(weight)) {
$('.macros-calculator .calc-answer').show(0).html('Please enter values for all the fields.').addClass('bb_cal_error').one('webkitAnimationEnd mozAnimationEnd MSAnimationEnd oanimationend animationend', function() {
$(this).removeClass('bb_cal_error');
});
$('html, body').animate({scrollTop: $(".calc-header").offset().top-150}, 1000);
$('.bmr_calculator #cal_result').hide();
}
else {
if(isNaN(heightUnits)) {
heightUnits = 0;
}
if (units_x == "EN") {
height = ((heightTens * 30.48) + (heightUnits * 2.54));
}
else {
height = (heightTens * 100) + heightUnits;
}
if (units_x == "EN") {
pweight = weight;
weight = (weight * 0.453592);
}else{
pweight = weight*2.205;
}
if (sex == "M") {
calories = ((weight * 10) + (height * 6.25) - (age * 5) + 5);
daily_cal= Math.round(calories);
}
else {
calories = ((weight * 10) + (height * 6.25) - (age * 5) - 161);
daily_cal= Math.round(calories);
}
switch (job) {
case "a1":
calories = Math.round(calories * 1.2);
break;
case "a2":
calories = Math.round(calories * 1.375);
break;
case "a3":
calories = Math.round(calories * 1.466);
break;
case "a4":
calories = Math.round(calories * 1.55);
break;
case "a5":
calories = Math.round(calories * 1.725);
break;
case "a6":
calories = Math.round(calories * 1.9);
break;
}
switch (goal) {
case "fat-loss":
if (calories 2000) calories = Math.round(0.8 * calories);
// carbs = Math.round(0.40 * calories / 4);
// protons = Math.round(0.40 * calories / 4);
// fats = Math.round(0.20 * calories / 9);
fats = Math.round(pweight*0.3);
break;
case "maintenance":
// carbs = Math.round(0.45 * calories / 4);
// protons = Math.round(0.30 * calories / 4);
// fats = Math.round(0.25 * calories / 9);
fats = Math.round(pweight*0.4);
break;
case "gains":
calories += 200;
// carbs = Math.round(0.45 * calories / 4);
// protons = Math.round(0.30 * calories / 4);
// fats = Math.round(0.25 * calories / 9);
fats = Math.round(pweight*0.5);
break;
}
switch (adprotein) {
case "low":
protons = Math.round(pweight*0.72);
break;
case "normal":
protons = Math.round(pweight*1);
break;
case "high":
protons = Math.round(pweight*1.4);
break;
}
//Convert Fat and Protein to Calories
var pCalories= protons * 4;
var fCalories= fats*9;
var pfCalories = pCalories+fCalories;
carbs = Math.round((calories-pfCalories)/4);
$('.macros-calculator #cal_result').show();
$('.macros-calculator .macro_protein_rs').html(protons);
$('.macros-calculator .macro_carbs_rs').html(carbs);
$('.macros-calculator .macro_fat_rs').html(fats);
$('.macros-calculator .macro_cals_rs').html(calories);
$('html, body').animate({scrollTop: $(".macros-calculator #cal_result").offset().top-150}, 1000);
$('.macros-calculator .calc-answer').html('');
}
});
});
.bb_cal_error span{display:inline-block;}
#bb_cal_ui .calc-header {
border-bottom: 2px solid #8cc540;
padding: 5px 0 !important;
font-size: 36px;
font-weight: 700;
margin: 34px 0 30px 0px !important;
}
#cal_result .macrotable, #cal_result .macrotable td, #cal_result .macrotable tr, #cal_result .macrotable th{
border: 0px;
padding: 8px 2px;
}
#cal_result .macrotable td{
border-bottom: 1px solid #ccc;
}
#cal_result .macrotable th{
border-bottom: 2px solid #92c663;
}
.macro_result_align{text-align:center; font-weight:600;}
#bb_cal_ui {
box-shadow: 0px 0px 10px 0px rgba(0,0,0,0.09);
transition: background 0.3s, border 0.3s, border-radius 0.3s, box-shadow 0.3s;
margin: 0px;
padding: 18px 20px 20px 20px;
}
.calc-label span{display:none!important;}
div#bb_cal_ui .hidenow{
display:none;
}
div#bb_cal_ui .cals-and-macros-calculator h2.calc-header {
background: #232323;
border: solid 1px #232323;
border-bottom: none;
border-radius: 3px 0px;
color: #ffffff !important;
margin: 0 !important;
padding: 15px;
}
.cals-and-macros-calculator .calc-container {
border: solid 1px #cccccc;
border-top: solid 1px #ffffff;
border-radius: 0 3px;
padding: 10px;
}
.cals-and-macros-calculator .calc-subheader {
display: block;
font-family: ProximaNovaExCnSemiBold;
font-size: 20px;
font-size: 2rem;
margin-top: 10px;
text-transform: uppercase;
}
.cals-and-macros-calculator .calc-row {
margin-bottom: 5px;
}
div#bb_cal_ui .cals-and-macros-calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 100%;
}
div#bb_cal_ui .cals-and-macros-calculator input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 49.5%;
}
div#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 48.5%!important;
font-weight: 500;
background: #fff;
color: #000;
font-size: 17px;
}
@media (max-width: 768px) {
div#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {
width: 100% !important;
}
.macros-calculator{margin:0px !important;}
#bb_cal_ui h3 {font-size: 20px;}
#bb_cal_ui .calc-header {
padding: 5px 0 !important;
font-size: 22px;
margin: 10px 0 25px 0px !important;
}
}
.cals-and-macros-calculator .calc-float-right {
float: right;
}
.cals-and-macros-calculator .calc-row input[type=radio] {
display: none;
}
.cals-and-macros-calculator .calc-row input[type=radio] + label span {
background: url('/images/bgsprite.png') no-repeat -75px -1250px;
cursor: pointer;
display: inline-block;
height: 23px;
margin: 2px 5px 5px 6px;
vertical-align: middle;
width: 21px;
}
.cals-and-macros-calculator .calc-row input[type=radio]:checked + label span {
background: url('/images/bgsprite.png') no-repeat -50px -1250px;
}
.cals-and-macros-calculator .calc-row input[type=radio]:checked + label {
background-color: #f4f4f4;
}
.cals-and-macros-calculator .calc-label {
border: solid 1px #5a5a5a;
border-radius: 3px;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-size: 1.4rem;
font-weight: bold;
padding: 6px;
width: 100%;
}
.cals-and-macros-calculator .calc-label-small {
border: solid 1px #5a5a5a;
border-radius: 3px;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-size: 1.4rem;
font-weight: bold;
padding: 6px;
width: 49.5%;
}
.cals-and-macros-calculator .calc-label:hover {
background-color: #f4f4f4;
}
.cals-and-macros-calculator .calc-answer {
display: none;
}
#bb_cal_ui h3:after {
content: "";
display: block;
width: 100px;
padding: 0px 0;
border-bottom: 0px solid #8cc540;
}
#bb_cal_ui .calc-container{
padding:0px;
}
#bb_cal_ui .g-heading {
display: -webkit-box;
display: -webkit-flex;
display: -ms-flexbox;
display: flex;
margin-bottom: 0;
padding: 0;
-webkit-box-pack: justify;
-webkit-justify-content: space-between;
-ms-flex-pack: justify;
justify-content: space-between;
-webkit-box-align: center;
-webkit-align-items: center;
-ms-flex-align: center;
align-items: center;
float:right;
}
#bb_cal_ui .form-heading {
-webkit-box-flex: 1;
-webkit-flex: 1 0 auto;
-ms-flex: 1 0 auto;
flex: 1 0 auto;
}
#bb_cal_ui h3 {
font-size: 24px;
}
#bb_cal_ui h3, .tool-heading {
margin: 0 0 8px;
padding: 0;
}
#bb_cal_ui .radio-toggle {
font-size: 0;
}
#bb_cal_ui .radio-toggle input[type=radio] {
position: absolute;
visibility: hidden;
}
#bb_cal_ui .radio-toggle input[type=radio]:checked+label {
background-color: #15131D;
}
#bb_cal_ui .radio-toggle input[type=radio]:checked+label {
color: #fff;
}
#bb_cal_ui .radio-toggle input[type=radio]+label {
background-color: #fff;
color: #777;
}
#bb_cal_ui .radio-toggle label:last-of-type {
border-radius: 0;
border-left: none;
}
#bb_cal_ui .radio-toggle label {
font-size: 1rem;
padding: 5px 14px;
border: 1px solid #DADADA;
}
#bb_cal_ui .btn {
display: inline-block;
border: 0;
padding: 1em;
background: #E25F2F;
color: #fff;
line-height: 1;
text-align: center;
-webkit-transition: all .15s ease-out;
transition: all .15s ease-out;
}
#bb_cal_ui .btn, .clickable, #bb_cal_ui .menu-button, #bb_cal_ui .select select, #bb_cal_ui button, #bb_cal_ui input[type=button], #bb_cal_ui input[type=file], #bb_cal_ui input[type=submit], #bb_cal_ui label {
cursor: pointer;
}
.calc-note {
margin: 10px 0 40px 0;
}
div#bb_cal_ui .macros-slider-calculator h2.calc-header {
background: #232323;
border: solid 1px #232323;
border-bottom: none;
border-radius: 3px 0px;
color: #ffffff !important;
margin: 0 !important;
padding: 15px;
}
.macros-slider-calculator .calc-container {
border: solid 1px #cccccc;
border-top: solid 1px #ffffff;
border-radius: 0 3px;
padding: 10px;
}
.macros-slider-calculator .calc-subheader {
display: block;
font-family: ProximaNovaExCnSemiBold;
font-size: 20px;
font-size: 2rem;
margin-top: 10px;
text-transform: uppercase;
}
.macros-slider-calculator .calc-row {
margin-bottom: 5px;
}
.macros-slider-calculator .calc-row-half {
display: inline-block;
vertical-align: top;
width: 49.5%;
}
.macros-slider-calculator .float-right {
float: right;
}
div#bb_cal_ui .macros-slider-calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 100%;
}
div#bb_cal_ui .macros-slider-calculator input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 49.5%;
}
.macros-slider-calculator .calc-dropdown {
height: 46px;
vertical-align: top;
width: 100%;
border-radius: 3px;
font-size: 16px;
}
.macros-slider-calculator .calc-answer {
display: none;
}
.macros-calculator .calc-container{
margin: 0px;
}
.macros-calculator{
margin: 15px;
}
.macros-calculator .calc-subheader, .calc-subheader {
display: block;
margin: 25px 2px 8px 2px;
font-weight: 600;
}
.macros-calculator .calc-row {
margin-bottom: 5px;
}
div#bb_cal_ui .macros-calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 100%;
background:#fff;
color:#000;
font-size: 17px;
}
div#bb_cal_ui .macros-calculator input.calc-textbox-half, div#bb_cal_ui input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 48.5%;
font-weight: 500;
background:#fff;
color:#000;
font-size:17px;
}
.macros-calculator .calc-float-right {
float: right;
}
.macros-calculator .calc-row input[type=radio] {
display: none;
}
.macros-calculator .calc-row input[type=radio] + label span {
background: url('/images/bgsprite.png') no-repeat -75px -1250px;
cursor: pointer;
display: inline-block;
height: 23px;
margin: 2px 5px 5px 6px;
vertical-align: middle;
width: 21px;
}
.macros-calculator .calc-row input[type=radio]:checked + label span {
background: url('/images/bgsprite.png') no-repeat -50px -1250px;
}
.macros-calculator .calc-row input[type=radio]:checked + label {
background-color: #8cc53f;
}
.macros-calculator .calc-label, .calc-label {
border: solid 1px #cccccc;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
width: 100%;
padding: 6.5px 15px;
}
.macros-calculator .calc-label-small, .calc-label-small {
border: solid 1px #e1e1e1;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
padding: 6.5px 15px;
width: 48.5%;
}
.macros-calculator .calc-label:hover {
background-color: #f4f4f4;
}
.macros-calculator .calc-answer {
display: none;
}
#cal_result {
padding: 25px 0px;
}
#keto_cal_form, #cal_result {
margin: 0 auto;
}
.keto_cal_form_block .keto_cal_form_row, #cal_result .keto_cal_form_row {
margin-bottom: 45px;
}
#cal_result .result-body {
display: flex;
margin-right: -25px;
}
#cal_result .result-body > div {
color: #2b2b2b;
font-size: 16px;
letter-spacing: 0;
line-height: 45px;
background: #e6f3d4;
box-shadow: 0 1px 3px 0 rgb(164, 183, 136);
border-radius: 4px;
text-align: center;
padding: 37px;
flex: 1;
margin: 0 25px 0 0;
display: flex;
flex-flow: column;
align-items: stretch;
justify-content: center;
}
#cal_result .result-body .rs {
font-size: 40px;
font-weight: bold;
color: #2b2b2b;
display: block;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
#cal_result .result-body .rs-unit {
white-space: nowrap;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
.calc-submit {
background: #2b2b2b;
border: 0;
height: 50px;
display: flex;
align-items: center;
justify-content: center;
font-size: 25px;
font-weight: 700;
color: #FFF;
transition: all 150ms ease;
text-transform: uppercase;
width: 100%;
margin: 30px 0 5px 0;
}
.calc-submit:hover {
background: #8cc53f;
}
/* Media Queries */
@media all and (max-width: 1023px) {
.three-columns {
margin-left: 0;
margin-right: 0;
}
.three-columns .article-block {
flex: 1 46%;
max-width: 46%;
margin: 20px 2%;
}
#cal_result .result-body {
flex-wrap: wrap;
}
#cal_result .result-body > div {
max-width: 45%;
flex: 1 46%;
margin-top: 28px;
}
}
@media all and (max-width: 600px) {
.navbar #main-menu > li > .nav-link {
pointer-events: none;
cursor: default;
}
.button-box {
position: relative;
z-index: 5;
}
.hero-button-box {
text-align: left;
}
.hero-button-box .button.track.hero-button {
display: inline-block !important;
max-width: 200px;
margin-left: 15px;
}
}
@media screen and (max-width: 479px) {
.play-button-box {
left: calc(50% - 35px);
top: calc(50% - 35px);
}
}
@media all and (max-width: 767px) {
ul.list {
padding-left: 25px !important;
}
#cal_result .result-body > div {
max-width: 100%;
flex: 1;
}
If you don’t want to keep track of your macros specifically but do want to ensure adequate protein intake for your goals, you can also make use of BarBend’s protein intake calculator.
Protein Intake Calculator
Imperial
Metric
Age
Sex
Male
Female
Height
Feet
Meters
Weight
Pounds
Kilograms
Goal
Fat Loss
Maintenance
Muscle Gains
Activity Level
Sedentary: little or no exercise
Exercise 1-3 times/week
Exercise 4-5 times/week
Daily exercise or intense exercise 3-4 times/week
Intense exercise 6-7 times/week
Very intense exercise daily, or physical job
Do you know your body fat percentage?
No
Yes
Calculate
Total Calories: 1699 Per Day
Daily protein intake recommendation:
Recommended
Protein
Minimum
(g)
Generally recommended
(g)
High
(g)
Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.
jQuery(document).ready(function($) {
$('.protein_in__calculator #eq').on('change', function() {
var bfat= $(this).find(":selected").val();
if (bfat == "3") {
$('.protein_in__calculator #katch').show();
}else{
$('.protein_in__calculator #katch').hide();
}
});
var units_x;
units_x="EN";
$('.protein_in__calculator input[name="units"]').click(function() {
var units_v = $(this).val();
if (units_v == "SI") {
$('.protein_in__calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.protein_in__calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.protein_in__calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.protein_in__calculator input[name="height-tens"]').val("");
$('.protein_in__calculator input[name="height-units"]').val("");
$('.protein_in__calculator input[name="weight"]').val("");
units_x="SI";
$("input[id=macros-kilos]").prop("checked",true);
$("input[id=macros-pounds]").prop("checked",false);
}
else if (units_v == "EN") {
$('.protein_in__calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.protein_in__calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.protein_in__calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.protein_in__calculator input[name="height-tens"]').val("");
$('.protein_in__calculator input[name="height-units"]').val("");
$('.protein_in__calculator input[name="weight"]').val("");
units_x="EN";
$("input[id=macros-kilos]").prop("checked",false);
$("input[id=macros-pounds]").prop("checked",true);
}
});
//alert(units_x);
$('.protein_in__calculator input[name="height-system"]').click(function() {
var heightUnits = $(this).val();
if (heightUnits == "meters") {
$('.protein_in__calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.protein_in__calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.protein_in__calculator input[name="height-tens"]').val("");
$('.protein_in__calculator input[name="height-units"]').val("");
}
else if (heightUnits == "feet") {
$('.protein_in__calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.protein_in__calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.protein_in__calculator input[name="height-tens"]').val("");
$('.protein_in__calculator input[name="height-units"]').val("");
}
});
$('.protein_in__calculator input[name="weight-system"]').click(function() {
var weightUnits = $(this).val();
if (weightUnits == "kilos") {
$('.protein_in__calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.protein_in__calculator input[name="weight"]').val("");
}
else if (weightUnits == "pounds") {
$('.protein_in__calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.protein_in__calculator input[name="weight"]').val("");
}
});
$('.protein_in__calculator .calc-submit').click(function() {
var height = 0;
var pbmr =0;
var pweight=0;
var katch = $("input[name='katch']").val();
if(katch==""){katch=20;}
katch = katch/100;
var...
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