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Muscle-Building Workout and Diet

Hey, what’s up? This is Sean Nalewanyj, of And in today’s video lesson, I’m going to teach you how to structure
the underlying foundation for your muscle building diet by showing you step-by-step
how to calculate your calorie, protein, carbohydrate and fat needs for the day. Now, I’m not saying
that you have to nail this down with absolute precision, and you have to count every calorie,
and every gram of protein, carbs and fats that you consume. But you definitely should
have a basic idea of where you’re landing if you really want to be serious about your
results, and if you want to maximize muscle growth while minimizing body fat gains. Now,
the calculations that I’m going to give you today are not perfect, you know, you can’t
design one exact protocol that’s going to work optimally for every person in every situation.
But these formulas that I’m going to give you will work very well for the majority of
people in the majority of situations. So, we’ll start off with calculating your calorie
intake. Now, in order to build muscle, you need a calorie surplus, you need to consume
more calories than you burn each day. There are a variety of different ways that you can
calculate your calorie intake for the day. You can either use a basic multiplier or you
can use a more accurate formula such as the Harris Benedict formula. The basic multiplier
is where all you’re going to do is take your body weight in pounds and multiply it by 17
to 20. Now, again, this is just an estimate. It’s not going to be perfect for everybody.
But for most people in most situations, that will give you a fairly reliable number to
provide you with a calorie surplus that will fuel muscle growth without going overboard.
And again, if you want to be more precise, you can use what is called, “The Harris Benedict
Formula” and I’ll link you to that in the description box. That’s going to give you
a more accurate figure because that will take into account your activity level, your height,
weight and sex which will give you a more precise calorie reading. So, next we come
to protein. Protein builds and repairs muscle tissue. And for people trying to change their
body composition, it’s going to be the most important overall nutrient. Calculating your
daily protein intake is actually very simple. A highly reliable guideline that you can follow
is to simply consume 1gram of protein per pound of body weight each day. So, if you
weigh 175lbs, you’d simply aim for 175grams of protein each day. After that we have fats.
Now, fats play a variety of important roles in your diet from optimizing testosterone
levels, to protecting your joints, to supporting brain and nervous system function. A good
guideline for fat intake is to get about 30% of your overall calorie intake from fats.
Now, the way to calculate that is also very simple. You’re simply going to take your overall
calorie intake, and multiply it by 0.3. And that’s going to tell you how many total calories
are coming from fat. And then because fats contain 9calories per gram, you’re simply
going to divide that number by 9 in order to get your total grams of fat for the day.
So if your calorie intake was 3,000, you’d multiply that by 0.3, which will give you
900calories from fat. And then you divide 900calories by 9, which will give you 100grams
of fat per day. And lastly, we have carbohydrates. Now, the function of carbs of course is to
provide your body with a source of energy throughout the day. Your carb intake is simply
going to be made up of whatever is left over after you’ve calculated your protein and fat
requirements. So, in order to calculate this, you just have to know that protein contains
4calories per gram and fat contains 9calories per gram. So if you’re consuming 175grams
of protein per day, you’d multiple that by 4 to get your total protein-calories. You
then also know that your fat intake is set at 30% of your total calories. So you would
take those two numbers, add them together. And whatever is left over of your total calorie
intake would be derived from carbs. So, if your total daily calorie intake is 3,000 and
you’re getting 1,500 calories from protein and fat, then you’d be getting 1,500 calories
from carbs. And because carbs contain 4calories per gram, you’d simply divide 1,500 by 4 to
get your total grams of carbs for the day. Now, I know this might sound a little complicated
as I’m saying it out loud here, but it’s actually very simple. And I’ll link you to an article
that I wrote on which lays this all out in written format so that
it’s a lot easier for you to follow. And I’ll link you to that in the description box below.
So, that’s really all you need to know when it comes to forming the baseline for your
overall muscle building diet. For calories, you either going to multiple your body weight
by 17 to 20 or you’re going to use the Harris Benedict formula. For protein, you’re going
to go 1gram per pound of body weight daily. For fats, you’re going to go 30% of your total
calories. And for carbs, you’re going to take in whatever is left over after you’ve calculated
your protein and your fat intake. So, again, this is not an exact figure, but this will
work very well for the majority of people in the majority of situations. I’m not saying
you have to nail this down with exact precision every single day. But if you’re serious about
your results and you want to maximize muscle growth while minimizing fat gains, I would
encourage you to go ahead and make those calculations. And then, you know, just do the best you can
to make sure that you’re landing somewhere within that range each day. So, I hope you
found this video lesson useful. If you did enjoy it, please make sure to hit the like
button, leave a comment and subscribe to stay up-to-date on future videos. To get your free
28-day mass building plan which includes a free workout guide, supplement guide and nutrition
guide, just click the link in the description box below to download that from
And make sure to join the Elite Impact Lab’s Facebook page, where we do free supplement
giveaways every Thursday night. Thanks again for watching. I’ll talk to you again soon.

21 thoughts on “Mass Gaining Diet Plan For Bodybuilders

  1. Video version of today's earlier article outlining exactly how to structure your muscle building diet in terms of daily calories, protein, carbs and fats:

    How To Structure Your Mass Gaining Diet

  2. Yes, the video is for people who want to gain muscle. If your goal is fat loss, you can use the exact same protein/fat/carb breakdown but simply lower your calories to 15-20% below maintenance.

  3. Hi. I have been following your videos for some time and find them extremely informative and useful. I have been bulking for some time using this method and am starting my cutting cycle soon but have a question: when reducing my calories by up to 20%, do I still abide by the same 1g per lb of body weight for protein? Surely this would throw my macronutrient ratio completely out? Should I just reduce my overall macronutrient intake to suit my reduced calories? Thanks for any advise you can give.

  4. Regardless of calorie intake, protein can stay at 1g per pound of body weight and fat can stay at 30%. Carbs the only nutrient that need to be varied.

  5. Once again amazing video. I want to put on size andl lose fat. I know it's possible because the increase in protein and decrease in fat.

  6. Sean, you really need to stop using the measurement of 'a cup of'… Cups come in all different shapes and sizes, can't you just say 100g or something?

  7. Yeah, I try to keep things simple because the vast majority of people don't have a food scale and don't weigh out every food item. I do use grams for a lot of items though. Perhaps I'll use the gram amounts first and then mention "which is equal to about x cup(s)". Thanks.

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  9. Wow. Great film. My younger brother was once an overweight gent. He changed himself from 284 lbs of pure fat into 200 lbs of massive lean muscle mass. Shit's ridiculous! I just joined personally coz I wanna strengthen. He used the Muscle Building Bible (Google it)…

  10. Hey Sean I have a question, I've calculated my macros needed to gain muscle which is around 4100 kal. I'm 6'0 and 209lbs. But I'm pretty bulky. And I cannot seem to gain any weight over the last couple weeks. Should I increase kal?

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