I have questions about protein,carb and fat intake. I lift weights as heavy as possible. i weigh 200 even and im about 5 7/ 5 8. i want to weigh 220 or so. how much protein and carbs should i have daily? and also the good fats, bad fats.which is which and what foods have either. and how much per day should I intake. thanx
If you want to get your weight up to 220, you will have to consume 2420 calories per day. It is important to note that gaining weight too quickly is bad for your body. For that reason, you should set a goal to gain one or two pounds per week. It will take you about 10-20 weeks to reach your goal.
Sixty percent of your total calories will need to come from carbohydrates, and twenty percent of your calories will need to come from fat. Additionally, you also need to get twenty percent of your calories from protein. This means that you will have to eat 353 grams of carbohydrates, 53 grams of fat and 121 grams of protein per day.
It is very important for you to make sure that you are getting these nutrients from the right sources. There are simple and complex carbohydrates. Simple carbohydrates are digested quickly by the body, and cause the blood sugar to spike. You want to make sure that you avoid consuming simple carbohydrates as much as possible. White bread, cookies, white rice, cake and sugary beverages are examples of simple carbohydrates.
Brown rice, brown pasta, vegetables and oatmeal are examples of foods that are high in complex carbohydrates. Those types of foods take longer to digest, and give your body the energy that it needs to sustain long exercise sessions
Your body utilizes fat during low-intensity exercise sessions. Fried and processed foods are sources of bad fat that should be consumed sparingly. Fish, walnuts, unsalted peanuts and flaxseed are examples of foods that are rich in good fat.
Protein helps the body build and repair muscle. There are complete and incomplete proteins. Incomplete proteins are lacking in one or more of the essential amino acids. Legumes, grains, and vegetables are sources of incomplete proteins. Complete proteins contain all of the essential amino acids. They are found in animal products.
Additionally, you may also want to consider drinking Gatorade after you exercise. Gatorade not only has protein and carbohydrates, but it also helps the body replenish the electrolytes that are lost through sweat.
Again, if you follow this diet plan and exercise at least four times per week, you will be able to reach your goal within 10-20 weeks.
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