87. MORE MUSCLE, LESS FAT
COLUMN 87 |
MORE MUSCLES, LESS FAT
MORE MUSCLES, LESS BODY FAT - WHAT SHOULD I CONSIDER WHEN IT COMES TO MY DIET?
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Hello Andreas, I hope you can help me. I am just under 1.70 m tall and currently weigh 77 kg, although my weight keeps fluctuating by 2-3 kg. I have been training for 2 years, but my progress is simply too little. I consume around 120-140 g of protein (in the form of eggs, fish and shakes) after training. I have already completed my 2nd creatine course (with FREY CREATIN X6). I train 3-4 times a week (split). I really want to reduce the unnecessary weight on my stomach and build more muscle. What do I have to consider in terms of nutrition? What would you recommend? Regards DenisANSWER
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FOOD
To build muscle, you need protein first and foremost. A reasonable rule of thumb for amateur athletes is around 2.5 g of protein per kg of body weight per day. At 77 kg, this comes to just under 200 g of protein per day. 120-140 g is clearly too little for you, which is one of the reasons why you haven't had any success. The next step is to optimize your carbohydrate and fat intake. Carbohydrates protect your protein reserves and give you strength for training, while fat is important for fat metabolism and for the absorption of fat-soluble vitamins. When it comes to a sufficient carbohydrate supply during the build-up phase, you should consume around 5 g per kg of body weight per day, which rounds up to around 400 g. Daily fat intake should be around 1 g per kg of body weight, which corresponds to just under 80 g. In summary, I recommend the following ratio:SEND US YOUR QUESTION!
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