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    26 - LEAN Weekly Guide - On - October 12

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    Andrea Csilla
    The document provides information on optimizing nutrition to build muscle mass, including calculating calorie needs, creating a calorie surplus, prioritizing macronutrients like protein, carbohydrates, and fat, and recommendations for protein intake to support muscle gain, such as consuming 0.4g/kg of protein per meal throughout the day. Guidelines are given for calculating basal metabolic rate and total daily energy expenditure to determine appropriate calorie targets. The importance of balancing energy intake with expenditure to achieve body composition goals is also discussed.

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    26 - LEAN Weekly Guide - On - October 12

    Uploaded by

    Andrea Csilla
    136 views15 pages
    The document provides information on optimizing nutrition to build muscle mass, including calculating calorie needs, creating a calorie surplus, prioritizing macronutrients like protein, carbohydrates, and fat, and recommendations for protein intake to support muscle gain, such as consuming 0.4g/kg of protein per meal throughout the day. Guidelines are given for calculating basal metabolic rate and total daily energy expenditure to determine appropriate calorie targets. The importance of balancing energy intake with expenditure to achieve body composition goals is also discussed.

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    The document provides information on optimizing nutrition to build muscle mass, including calculating calorie needs, creating a calorie surplus, prioritizing macronutrients like protein, carbohydrates, and fat, and recommendations for protein intake to support muscle gain, such as consuming 0.4g/kg of protein per meal throughout the day. Guidelines are given for calculating basal metabolic rate and total daily energy expenditure to determine appropriate calorie targets. The importance of balancing energy intake with expenditure to achieve body composition goals is also discussed.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    136 views15 pages

    26 - LEAN Weekly Guide - On - October 12

    Uploaded by

    Andrea Csilla
    The document provides information on optimizing nutrition to build muscle mass, including calculating calorie needs, creating a calorie surplus, prioritizing macronutrients like protein, carbohydrates, and fat, and recommendations for protein intake to support muscle gain, such as consuming 0.4g/kg of protein per meal throughout the day. Guidelines are given for calculating basal metabolic rate and total daily energy expenditure to determine appropriate calorie targets. The importance of balancing energy intake with expenditure to achieve body composition goals is also discussed.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 15

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    congratulations! YOU MADE IT!
    A huge congratulations for making it to the end of this weeks LEAN Weekly Guide.
    This is the start of incredible things for you and I’m so proud of you for making it this far. I really hope you’re
    enjoying new healthy lifestyle habits, as well as increased energy levels.

    This is not the end!

    If you would like to continue with the LEAN Guides, I recommend the
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    The #LeanWithLilly community is always here to support you! Please don’t forget to update me and the rest of the
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    Love you loads, Lilly xx

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    lilly sabri

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    www.leanwithlilly.com
    OPTIMUM NUTRITION
    GUIDE TO BUILDING MASS
    ENERGY BALANCE
    All food and drink provide the body with energy in the form of calories (kcal)
    • Protein = 4 kcal/gram
    • Carbohydrates = 4 kcal/gram
    • Fat = 9 kcal/gram
    • Fibre = 2kcal/gram
    • Alcohol = 7 kcal/gram
    Your Daily Energy Requirements are dependent on age, weight, height, sex and activity
    level. Energy Intake = Daily Calories Consumed Through Food and Drink.

    TOTAL DAILY ENERGY EXPENDITURE CONSIST OF 3 COMPONENTS:


    • Resting Metabolic Rate (RMR): Energy required to keep your body functioning at
    rest.
    • Thermic Effect of Activity (TEA): energy expended during planned exercise and
    all other planned or unplanned activity and includes a component known as Non-
    Exercise Activity Thermogenesis or NEAT, which is the energy, expended for every
    activity we do that is not sleeping, eating or planned exercise.
    • Thermic Effect of Feeding (TEF): Energy Expended Digesting Food

    OPTIMUM NUTRITION GUIDE TO BUILDING MASS


    CALCULATE YOUR DAILY ENERGY NEEDS
    Basal Metabolic Rate (BMR) should be calculated using an Individual’s:
    • Body Weight
    • Height
    • Age
    • Sex
    HARRIS-BENEDICT EQUATION

    Multiply BMR by the appropriate Physical Activity Level (PAL) to give a rough
    indication on an individual’s total daily energy expenditure (TDEE) to maintain
    current weight.

    Once you have you calculated your TDEE, you can use this number to match your
    energy intake dependent on your body composition goals.
    For Building Muscle Mass: We recommend that you aim to try creating a 10-20% daily
    calorie surplus to achieve consistent weight gain. Multiply your TDEE by 1.1 and 1.2 to
    get a range for your daily calorie surplus target. Gaining approximately 0.5kg of mass
    per week is a good target during a phase of building muscle.

    OPTIMUM NUTRITION GUIDE TO BUILDING MASS


    ENERGY BALANCE
    An important variable in determining diet success is energy balance. Balancing your
    energy intake to your energy expenditure is critical to achieving your nutrition and
    body composition goals.
    MACRONUTRIENTS
    The specific breakdown of your intake of proteins, carbohydrates and fats is another
    important factor to consider. These should be matched to your individual daily
    requirements.
    MICRONUTRIENTS
    Ensuring that you receive adequate amounts of vitamins, minerals and antioxidants
    through your diet is a key part of a healthy, balanced diet.
    TIMING
    Planning ahead to ensure you are taking in the appropriate macronutrients pre and
    post workout helps to support performance and recovery.
    SUPPLEMENTS
    Supplementation, in addition to a balance diet, may help to give you the extra edge in
    pursuit of your goals.

    OPTIMUM NUTRITION GUIDE TO BUILDING MASS


    CALORIE SURPLUS
    Positive Energy Balance = Calories Consumed ≥ Calories Expended
    Positive Energy Balance = Weight Gain

    CREATING A CALORIE SURPLUS


    • Increase Calorie Intake
    • Decrease Energy Expenditure
    • Combination of Both
    METHODS OF CREATING A CALORIE SURPLUS FOR BUILDING MUSCLE
    • High Calorie Diet/Energy Dense Foods
    • High Carbohydrate Intake
    • High Fat Intake
    • Increased Meal Frequency
    • High Calorie Liquid Meals
    • Supplement with Mass Gainer

    OPTIMUM NUTRITION GUIDE TO BUILDING MASS


    MACRONUTRIENT PRIORITY FOR BODY COMPOSITION
    PROTEIN
    Proteins are the building blocks of the body. They are responsible for the building and
    repair of body tissue. Proteins may also contribute to our energy needs if needed.
    Protein can help to support satiety, or the feeling of fullness. The recommend daily
    amount of protein intake for active people is 1.2 -2.2g per kg of body weight daily.

    CARBOHYDRATE
    Carbohydrate is the principle energy source used in high intensity exercise. The
    primary source of carbohydrate used during exercise is stored in the muscle and
    known as glycogen. It is important to ensure that you have sufficient glycogen stores
    prior to exercising in order to meet the energy demands of your workout.
    Simple carbohydrates are quickly absorbed, while complex carbohydrates are
    digested slower, providing a slower stream of energy over time. Aim for a majority of
    your carbohydrate intake to come from complex carbohydrates. Simple carbohydrates
    may be a good option in the period of time around exercise in particular.

    OPTIMUM NUTRITION GUIDE TO BUILDING MASS


    CARBOHYDRATE

    FAT
    • Protection of Internal Organs
    • Thermoregulation
    • Uptake and Storage of Fat Soluble Vitamins
    • Provides Energy Component of Cell Membrane
    • Hormone Storage
    • Source of Essential Fatty Acids
    • Fuel source for Low-Moderate Intensity Exercise

    OPTIMUM NUTRITION GUIDE TO BUILDING MASS


    BUILDING MUSCLE MASS

    IMPORTANCE OF PROTEIN FOR BUILDING MUSCLE MASS.


    The greatest stimulus for building muscle mass is resistance training. Eating alone
    will not be sufficient for this process; the role of protein in building muscle mass is to
    compliment regular resistance training.
    FACTORS AFFECTING PROTEIN UTILISATION
    • Quality
    • Dose
    • Timing
    • Frequency of Feeding
    • Amount

    OPTIMUM NUTRITION GUIDE TO BUILDING MASS


    PROTEIN DURING SLEEP
    A pre sleep feeding of a slow digesting protein (casein) may be a useful tool to support
    MPS.
    DAILY PROTEIN RECOMMENDATIONS
    • General recommendations for healthy individuals – 0.8 - 1g/kg/body weight
    • Endurance athletes – 1.2-1.6g/kg/ body weight
    • Strength athletes – 1.6-2.2g/kg/ body weight

    PROTEIN RECOMMENDATION TO SUPPORT MUSCLE GAIN


    • Set Daily Intakes First
    • 4-5 Meals Per Day
    • 0.4g/kg Body Mass Per Meal
    • Incorporate a variety of protein sources
    • 20-40g Before or After Exercise
    • 20-40g Of Casein Before Bed

    OPTIMUM NUTRITION GUIDE TO BUILDING MASS


    SUPPLEMENTATION
    The focus should always be on a “food first”
    approach with supplements only playing a
    secondary role to aid performance.

    WHEY PROTEIN
    Whey protein supplementation can help to meet
    protein requirements throughout the day. It
    naturally contains a complete amino acid profile
    and may be used as a snack or pre or post
    workout to help support muscle building and
    maintenance, when taken over time with regular
    resistance training.

    CREATINE
    Creatine supports performance, strength and
    power in short-term high intensity workouts,
    when used daily, over time and combined with
    exercise.

    CAFFEINE
    Caffeine is an ingredient to consider to support
    focus and performance.

    SERIOUS MASS
    Serious Mass is the ultimate in weight gain
    formulas. With over 1,250 calories per serving, 50
    grams of protein and over 250g of carbohydrate
    for muscle recovery support, this instantized
    powder makes for a post-workout option and may
    also be used as a shake between meals for sizing
    up your goals.

    OPTIMUM NUTRITION GUIDE TO BUILDING MASS


    PRACTICAL STEPS

    PROGRESS
    A great way to measaure your progress is by using progress photos.
    We reccomend taking photos at 2 week intervals, in the same position,
    lighting, time of day and outfit. Taking measurements can also be an
    effective way it measure your progress.

    CALCULATE YOUR ENERGY/MACRO TARGETS


    Use our tools to figure out your daily demands to support you training.

    TRACK INTAKE AS NEEDED


    Tracking your intake can be a helpful short-term tool to get started.

    WORK + REST = SUCCESS


    Regular exercise along with adequate rest and nutrition is a winning
    strategy.

    OPTIMUM NUTRITION GUIDE TO BUILDING MASS


    To get 20% off
    OPTIMUM NUTRITION PRODUCTS,
    enter the code below on checkout:
    LILLY20

    OPTIMUM NUTRITION GUIDE TO BUILDING MASS


    This article is for educational purposes only. It does not reflect the opinion of Optimum
    Nutrition, nor is it intended for product marketing purpose.

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