Nutrient Intake Chart For Maximum Muscle Growth

[crank]

Ever wonder how many calories you should be eating to build muscle? Chances are you should be eating a hell of a lot more than you think if you want maximum muscle growth.


Here is a chart that can help you out.

Weight (Ibs) - Calories - Protein (g) - Carbs (g) - Fat (g)

150 - 2400 - 225 - 320 - 25
155 - 2480 - 235 - 320 - 30
160 - 2560 - 240 - 330 - 30
165 - 2640 - 250 - 345 - 30
170 - 2720 - 255 - 360 - 30
175 - 2800 - 265 - 370 - 30
180 - 2880 - 270 - 380 - 30
185 - 2960 - 280 - 380 - 35
190 - 3040 - 285 - 395 - 35
195 - 3120 - 295 - 405 - 35
200 - 3200 - 300 - 420 - 35
205 - 3280 - 310 - 430 - 35
210 - 3360 - 315 - 445 - 35
215 - 3420 - 325 - 445 - 40
220 - 3500 - 330 - 460 - 40
225 - 3580 - 340 - 470 - 40
230 - 3660 - 345 - 495 - 40
235 - 3740 - 355 - 505 - 40
240 - 3820 - 360 - 515 - 40
245 - 3900 - 370 - 515 - 45
250 - 3980 - 375 - 530 - 45
255 - 4060 - 385 - 540 - 45
260 - 4141 - 390 - 555 - 45
265 - 4220 - 400 - 560 - 45
270 - 4300 - 405 - 565 - 45

Hope This Helps!

 

[sonoma_8]

good info,,,, been wondering,,,thanx

 

[Presser]

I am gonna use this as a refrence on the site someplace, good shit bro

 

[tilla52]

damn good post

 

[ton1333]

is that to maintain or for maximum growth, id like to see the same thing for maitence if thats possible.thanks

 

[saudades]

How did you come by that info, Zylo? I've used calculators out on the web, and they always seem to say I should be eating in the 4500 calorie range. If your chart is correct, I shouldn't have to do that. The weight I'm shooting for at the moment is 220 so I only have eat 3500 calories according to this chart. Somehow, it doesn't seem quite right.

 

[Chaps]

What is the percentages for each? Because the fat intake looks too low IMO, I normally eat 30% of my calories from fat (good fats). I was looking at the chart and when I was 240 i was eating 5000calories, lol. Just goes to show everyone is different. The ONLY way you'll know EXACTLY how much do eat is to subtract your bodyfat percentage from your current body weight, then figure out your BMR which you can do using many calculators available online. Then once you have your BMR you have to add 500-1000 calories to the amount you burn per day to add 1-2 pounds of mass a week. It's that simple but no one seems to ever do this, lol. Myself included, lol. I'd like to try this sometime though.

 

[saturn1]

Good guide.......Im sure it can be tweaked to suit.

 

[Chaps]

Ya it's a good guideline i'm just splitting hairs.

 

[Presser]

i'm just splitting hairs.

PICKY PICKY PICKY ARE WE,LMAO

 

[crank]

How did you come by that info, Zylo? I've used calculators out on the web, and they always seem to say I should be eating in the 4500 calorie range.

I pulled the info out of a new book "Get The Pump"

Written by:

Jay Cutler
Chris Cormier
Scott Abel
King Kamali
Mat Duval
Jonathan Coyne
Dr. Nick Evans, MD
Carles Glass

4500 a day? Sounds like a good way to get fat. This chart will allow you make solid muscle gains and keep fat gain down.

Your body can only use so many calories and the rest gets stored as fat. I don't buy into the whole "More is better" deal when it comes to eating. If that were true, why not take in 10,000 calories per day? It's because you can only use so much and anything above that will just make you fat. Yea, you do need to eat a lot, and the the average person probably only eats 1,500 - 2,000 calories per day. So the chart already is "high calorie".

Also, keep in mind that all these calories should be "CLEAN". The average person's diet is a shitty 2,000 calories which does nothing to build muscle. Turn those into clean calories, bump it up to 2,500 - 3,500 and you have an awsome diet to build maximum muscle and keep away fat gain.

 

[Flexmaster]

nice post, i preferably like about 4500kcal/day...but thats just me.

 

[da_Fonz]

Yeah everyone is different in amounts as well as % breakdown to but a good guide to start out with.

 

[mace]

The guide is just that, a guide. Its a great place to start and tweak as needed. Its always a good idea to have guidlines to follow and record what you eat each day and track that along with your weight and workout schedule.

def should be posted as a reference somewhere on the site.

 

[saudades]

Well, I must be in the right range then because I do eat about 3300-3500 / day now. Thanks for the info, Zylo!

 

[Southern Comfor]

WOW, I think I take in about 3500kcals/day and Im only 183. When trying to put on more mass I usually try and get in 4500. Carbs look a little high for me though, and since when is too much protein a bad thing? Not bashing the chart, but if you are naturally skinny and have a high metabolism you have it made, cheapest diet in the world, its called the McDonald's $0.99 double cheeseburger diet. Same amount of protein as a chicken breast but you get carbs, cals, and fat to help gain weight.

 

[modizzle]

Good post Zylo,... that's gonna be a sticky for me....good stuff bro!!

 

[jaywooly]

I like how pretty the post is. The info is good too.

 

[crystaleyes]

hey this is great, do these numbers apply to women also? if so do you have any numbers below 150lbs. starting at like 115lbs. it would be mucho helpful to me to know those numbers as they apply to me.

 

[crank]

hey this is great, do these numbers apply to women also? if so do you have any numbers below 150lbs. starting at like 115lbs. it would be mucho helpful to me to know those numbers as they apply to me.

What are your fitness goals?

Are you trying to:

A)Lose Fat
B)Build Lean Muscle & Tone
C)Build Lots Of Muscle Mass

What are your stats:

Age
Height
Weight
BF% (Approx)

How long have you been working out?
What is your routine each week?

Cardio?
Weights?
Length of time/Frequency?

If you can answer those questions we'll be able to help you out a lot

Good Luck

:thumbsup: