This is a guest post from Luke Douglas of the site Ripped.Me a site dedicated to all things fitness and health related be sure to check it out for plenty of great fitness and health advice. In this article Luke lays out some dieting tips for busy guys to stay in shape. Enjoy! As a side note I disagree with the recommendation of vegetable oils but aside from that agree with most of the article.
The sentence that we heard probably the most times is “I don’t really have the time to go to the gym and work out”. This is definitely an excuse that many place on the table, perhaps even you, but let us tell you something dudes – you have the same amount of hours a day like Barack Obama, Chris Hemsworth or even The Rock. So, if you want to hit the gym, you will most certainly find time to do so. However, it is true that we lead extremely busy lives, so this endeavor can be quite challenging. If you want to add some mass to your body, or you’re considering becoming a bodybuilder, then you know that a good dietary plan is the right weapon. Sometimes, it’ll be much easier to see the results after a couple of gym sessions only if you follow a proper diet. This is why, gentlemen, we have a couple of tips for you!
Plan in advance
First of all, it’s very important to have a planned schedule in front of you. The most important thing that you need to plan are your workout sessions, so make sure to take a calendar or a journal and plan your whole next week in advance. Now this is the time when you book yourself at least three gym sessions for the following week, and you will plan all the other responsibilities accordingly. Once you do that, it’s also important to plan your meals. Having a quick meal at work or after work happens more often than not, and it’s definitely not the healthiest option. Planning your meals in advance will most certainly help you map out the ingredients you’re taking, so you will see if you need more proteins, carbohydrates or fats.
Skipping meals is OK
Contrary to popular belief, it doesn’t really matter if you eat three big meals during the day or you grab six or seven small bites. The important thing is that you have the proper intake of calories each day, regardless of when. However, since it’s very difficult to find the time for both your job and the gym, our meals might be the ones to suffer. There are great options nowadays, though, as you can always opt for different high-quality meal replacement shakes that are still going to provide you with all the necessary nutrients and thus save time. You can definitely enjoy every meal that you have, and stop worrying about eating a lot when you’re not hungry. Simply focus on eating when you want to, and have the meal replacement shakes with you at all times in order to make this easier for you.
Protein requirements
The first thing that you need to take care about when eating is that you fulfill your daily protein requirement. Namely, you need to consume 1.5 to 2 grams of protein per kilogram of body weight (which is 0.7 to 0.9 grams of protein per pound of body weight). Distribute these evenly throughout the day, and the most effective way would be to consume protein (probably in the form of protein shakes) immediately after strength training workouts. Studies show that the golden rule is that you should consume about 30 to 45 grams of protein per each meal. The best way to do that is that you fill one quarter of your plate with protein found in meat, fish, sea food, poultry and eggs.
Carbohydrate needs
As far as the rest of the plate is concerned, make sure to have one quarter of it reserved for your carbohydrates. Namely, you should aim to get about 50% of your daily calories from carbs, such as from whole grains (quinoa, brown rice, wild rice, and whole-grain pasta), fruits, vegetables and milk and dairy products. You need 3 to 5 grams of carbs per kilogram of body weight (which is 1.4 to 2.3 grams of carbs per pound of body weight).
Dietary fat is advisable
Even though it’s not necessary, the daily intake of dietary fat is quite beneficial for a muscle building weight gain diet. At least 20 – 30% of your daily calories should be from dietary fat, according to a study conducted by the National Strength and Conditioning Association (NSCA). You will find heart-healthy fats in olive oil, peanut, soybean, coconut and sunflower, or in fish oil, nuts and nut butter and olives. However, the most popular option is the avocado, which is very rich in dietary fat, and this is why you should always opt to eat one sixth of the whole fruit, especially if you’re making a smoothie.
What about fluids?
Drinking plenty of water is always important, whether you want to gain or lose weight. Men often need 16 cups of water per day, but this can be, of course, quite individual. This amount might be even higher if you’re participating in regular sweat sessions. Drink 2 cups of fluid some two or three hours before your workout, and drink 1 cup of water every 15 or 20 minutes during training.
It’s quite challenging to pay attention to all of these things, especially if you’re leading busy lives. However, planning everything in advance and having meal replacements always by your side will definitely make this an easier task. Good luck!
