- 2 scoops
Protein 48g | Carbs 28g | Fat 10g
Protein 5g | Carbs 17g | Fat 7g
To find out how many calories you need to gain muscle mass or lose fat mass, you must first calculate your maintenance calories. Your maintenance calorie level is how many calories you need to consume during the day to stay the same weight.
This is calculated by taking your current weight and multiplying it by 15. (Ex. 150lbsX15 = 2250 Calories).
From this you want to add or subtract approximately 500 extra calories per day depending on what your overall goal is. If you are trying to build muscle then add, but if you are trying to lean out then subtract.
Everyone is different, so the following multipliers are a good general rule of thumb:
Average Metabolism, X 15
Male Fast Metabolism, X 16
Female Fast Metabolism, X 14
Thermic Effect of Food
Thermic Effect of Food (TEF) is the energy expended by our bodies in order to process the food we eat. Not all calories are created equal, and different types of foods take different amounts of energy to digest. Generally speaking the more nutrient dense (healthier) the food, the more calories will be burned just from eating it.
The following is a breakdown of the TEF matrix of the macronutrients:
- Protein: On the scale of energy required to digest different foods, this one sits at the top. Digesting proteins is difficult for your body and tends to burn more calories than any other type of food. Some estimates go as high as 30% of protein calories you consume get burned during digestion.
- Carbohydrates: Carbs can be broken down into two separate subgroups; simple and complex. Simple carbs like sugar and refined carbs are easily digested and turned into fleeting energy by your body, and therefore burn little calories during digestion.
These types of foods are so easy for our bodies to digest that it only burns an estimated 3% of the calories you consume during digestion. Complex carbs however take much more energy for your body to digest, which is why it is important to eat complex carbs like whole wheat or brown rice.
- Fat: Fat is very easily digested by your body and therefore, as far as TEF goes, should be eaten sparingly.
- Note: For legs perform same routine as Day 1 except Higher reps w/lighter weights
- 3 sets of 12 reps