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How Many Calories To Build Muscle


How many calories do you need for gaining muscle? How much protein? How many calories are you eating?

I get these questions a lot, and people really want to see my nutrition while using Jay Ferruggia’s mass workouts.

So here it is…my calories, protein, nutrition plan, post-workout drinks, everything.

This was my best eating day, some days I slip and am probably closer to 4500 calories.

The bottom line is that you have to eat a lot of calories to build muscle. Most guys undereat and then complain about not being able to build muscle. They don’t get stronger, they don’t get bigger, but they just keep working out and spinning their wheels.

You can’t be afraid of gaining 0.04% body fat. It’s going to happen. However, you’ll look so much better because you are going to gain pounds and pounds of muscle.

That’s all possible with a good workout program, one that has you training 3-4 days per week on either a total body split or an upper-lower body split. If you train hard enough, you won’t have enough energy for that 6-day per week crap.

By the way, I’m not using any muscle building supplements. No protein shakes, no Nitric Oxide products, no creatine, no pro-hormones. Creatine works, but you don’t need any of that other worthless junk.

1 cup oatmeal

1 cup plain yogurt

2 oz walnuts

1/2 cup blueberries

3 eggs boiled

3 pieces wholewheat toast

1 tspn natural peanut butter

1 apple

1 tbsn fish oil

2 bananas

2 cups chocolate milk

4 slices whole wheat bread

3oz chicken breast

2 ounces chedder cheese

1 apple

1/2 tomato

1 apple

2 oz almonds

8 oz steak

1 cup asparagus

1 cup broccoli

1.5 cups pasta

1/2 cup pasta sauce

1 cup oatmeal

1 cup plain yogurt

2 oz walnuts

1/2 cup blueberries

3oz chicken

1 cup white rice

1/2 cup mixed vegetables

1/2 cup bbq sauce

1 cup milk

Total: 5551

Fat: 229 grams, 2062 calories, 38% of total calories

Sat: 54 grams, 482 calories, 9% of total calories

Poly: 85g, 768 14%

Mono: 72g, 645 12%

Carbs: 667g, 2316 43%

Fiber: 88g, 0 0%

Protein: 257g, 1026 19%

Alcohol: 0 0 0%

So there you go…that’s how many calories, how much protein and how much food I’m eating to build muscle using the Muscle Gaining Secrets workouts.

Time to eat more calories and protein.

Source by Craig Ballantyne


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