muscle gain diet calculator
yo, what is going on, guys? troy here, weightgainnetwork.com and i gotan exciting video for you today. i'm going to break down how to gain musclewithout gaining any body fat. so number one we're going to get into howmany calories you need to consume every single day. then we're going to get into the macronutrientbreakdown - how many grams of protein, carbs and fats you need to consume. then we're going to get into some x-factors. we're going to go into the carbohydrate timingand a few other crucial things that you need
to consider to gain muscle without gainingany body fat. so this is a very tricky thing by the way- gaining muscle without gaining any body fat because i've seen so many guys that bragabout how big they can get during bulking season, but i look at them and they have 50pounds of body fat on them and then when they try to cut, they have way too much body fat,so they have to cut the calories way too low, which causes them to actually lose musclemass when they're cutting because they have to go on such an intense caloric deficit. so this is going to be a little blueprintso you guys can gain muscle mass without gaining any body fat, so make sure you guys take somenotes.
i'm going to break down some math in thisvideo and help you guys have an understanding so that at the very end of this video you'regoing to have actionable steps, you're going to know exactly how many calories you needto consume, you're going to know your macro breakdown, you're going to know what typeof macros to consume, as well as carbohydrate timing, so let's dive right into it. so since i'm not personally coaching you,i don't know your metabolism and all the x-factors, like your hormones and your activity levelevery single day. we're going to do a little thing i call guesstimateand check. so what i want you to do is take your currentbody weight and multiply it by 15.
so if you're 150 pounds, you're going to take150 times 15. and my expert math skills tell me that it's2,250. so what this number is is a guesstimate onyour maintenance calories. now obviously to gain muscle mass we needto have a slight caloric surplus. now the key word is slight. we can't have such a high caloric surplusthat we're gaining a bunch of body fat. so what i want you to do here is add between500 and 1,000 to this number and this is going to be the amount of calories that you consumeevery single day. so add 500 to this number if you know youhave a little bit more of a slower metabolism
and you're not super active. so you're not going to the gym every singleday, you know that you're a bit of a hard gainer, but you also pack on body fat - add500. if you know that you are a serious hard gainerand you hardly pack on any body fat, you're super active, you're training all the time,add closer to 1,000 to this number. now this is the most important part - thechecking part. so you're going to do this for a week. and what i want you to do is weigh yourselfand you're going to see how much weight that you gained after a week.
so optimally, you want to be between 0.75and 1.25 pounds gained every single week. so this is going to be the checking part. if you know - if you hop on a scale and yougained three or four pounds in one week, you're definitely gaining body fat because you guysthere's no way humanly possible to gain that much muscle mass every single week. but if you're eating the right things andyou're training the right way, you got the slight caloric surplus dialed in, you shoulddefinitely be between 0.75 and 1.25 pounds every single week. so most importantly weigh yourself at thesame time every single day.
excuse me, so once a week you're going toweigh yourself and always do it at the same time of the day. so if you're weighing yourself in the morningthe first time, when you check again how much weight you've gained, make sure you weightyourself in the morning. if you weigh yourself at night, the time youcheck, weigh yourself at night. the reason for this is because i don't knowif you guys have actually weighed yourself throughout the day, but my weight fluctuatesby about five pounds. so just to get really accurate results, makesure you drink about the same amount of water every single day while you're doing this andweigh yourself the exact same time.
so now that we've figured out exactly howmany calories we need to eat, let's break down the macronutrient breakdown. so the macronutrient break down, now to gainmuscle without gaining any fat - proteins, carbs and fat. so for protein we want to be between 1 and1.2 grams per pound that we weigh. so if you're 150 pounds, you're going to beconsuming between 150 and 180 grams of protein. now for carbohydrates this is so crucial. and i'm going to get into a little bit ofcarbohydrate timing after this. for carbs you want to do anywhere between2 and 2.25 grams of carbs for every single
pound that you weigh. so if you're 150 pounds, that means you'reconsuming between 300 and 325 grams of carbohydrates every single day and make sure you pay reallyclose attention to the carbohydrate timing. now for healthy fats, this is really crucialfor optimal hormone production, so health fats is basically going to be the remainderof the calories and you want it to be between 25 and 35 percent of your total calories. so now that we've got our macros figured out- and let me know if you have any questions. let me know in the comments below if you needa break down of how to figure this out. but now that we have that figured out, i'mgoing to get into the carbohydrate timing,
so this is so crucial guys. for carbohydrate timing you want to make sure- when your goal is building muscle, you want to make sure that you have the majority ofyour carbohydrates for breakfast, pre-workout and post-workout. and if you're a really serious hard gainer,i would almost try to book end and play around with this and try to consume the majorityof your carbs post-workout. if you can get by as far as your workout intensityand your energy goes pre-workout without eating a ton of carbs. so for me personally, i notice that i growa lot faster if i'm able to consumer about
60 percent of my carbohydrates for the daypost-workout because post-workout carbs have a very anabolic - you know, keep in mind insulinis a very anabolic hormone, so if you can consume a lot of carbs post workout, it'sgoing to really help optimize your muscle building. so what i like to do is i'll go in the gym,i'll maybe have 50 to 100 grams of carbs in my system that day, i'll have a killer workoutand i'm able to work out really intensely on that carb breakdown and then i'll killmy workout and i'll consume about 200 grams of carbs within the three-hour window aftermy workout. so that's what works really good for me.
definitely suggest you try it out. now as far as what we're actually consuming,i want to make sure that you guys are at least on an 80/20 diet of clean and dirty. now the reason for this is keep in mind, wewant to gain muscle without gaining any body fat, so if 50 percent of our calories aredirty, obviously our hormones are going to be out of whack. you're going to have much lower testosteronelevels when you're having your calories from fruit loops and pop-tarts and fried chickenversus eating them from grass-fed beef and sweet potatoes and broccoli and olive oil.
so obviously 80/20 is a good little ratiobecause you can eat the foods that you enjoy and you still get about 80 percent of yourcalories from really high quality foods, so you can maximize your testosterone, your hgh,all that good stuff. so keep in mind organic eggs, grass-fed beef,wild-caught fish for our proteins, egg whites, greek yogurt, all really high-quality sourcesof protein. and for our carbs, i'm personally a big fanof any slow release carbs whenever i'm trying to gain muscle without gaining fat, so thingslike oatmeal and brown rice and sweet potatoes, beans, lentils, things like that are awesomefor our carbs. healthy fats are the easiest to get in becausethey're really flexible.
for instance, i can carry like almonds, andpeanut butter and almond butter with me anywhere i go so - nut butters and any type of nutare great - olive oil, coconut oil, avocado - all awesome sources of healthy fats. so that is basically a breakdown of how togain muscle without gaining any fat. the biggest thing that i can say is just don'tovercomplicate it guys. it's not that - it's not that hard. it's very simple. just track your calories throughout the day.
muscle gain diet calculator,stay on your macro breakdowns.
you guys are going to find out that once youtrack things and once you have a structure, you're going to have better results. so let me know in the comments below whatyou think.
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