I’ve been looking up info on putting together a muscle building diet by working out calorie requirements & macro nutrient breakdown.
Based on the info I’ve gathered, you do the following:
First, you work out your calories.
Then, you work out amounts for protein, carbs & fat.
Divide food intake over 5-6 meals
The theory’s fine - putting it into practice is another thing entirely.
Let’s say you’ve worked out that you need 25g of protein at each meal. You work out how much chicken breast you need to achieve this. But what about the incomplete protein in the rice your’e having with it?
OK, you could work out the carbs first, then subtract the protein in the rice from your protein requirement, which would give you the amount of protein you’d need from your chicken breast.
Trouble is, you’d have to eat a different amount of chicken with rice than you would with pasta because of the difference in protein content of rice & pasta.
With this approach, you can’t just mix & match.
What about the concept of portions?
For example, at each meal you would eat one portion each of protein & carbs:
1 serving of protein = eg. poultry, meat or fish roughly the size of a pack of cards
1 serving of carbs = eg. rice, potato etc. roughly the size of your fist.
This idea seems more in line with T.C.'s Chanko Diet.
What do you guys think?