Looking for a Balanced Daily Eating habit....

[Back N Black]

i weigh bout 205-210, and its hardly fat..ive got some good cut to me....

my question is what kind of daily intake should i do to get my upper body somewhat bigger? im not looking in to taking supplements im going straight natural....

[XL]

Assuming you have 15% body fat, and assuming I did my math right, you would need about 180 grams of protein a day to build muscle mass. But that's only if you have a good workout. A good full body workout that is, you're upper body wont grow unless your lower body does.

Don't forget about your carbs, you need to consume enough that your body doesn't burn the protein for energy. I'm not sure on the exact amount that would be. But try to get in some pasta and whole-wheat bread.

Get in your fruits and veggies. Along with core nutrients (carbs, protein, a little fat) you need vitamins and minerals (take a multivitamin as a supplement, it's just a good healthy idea).

Also, get plenty of water. 10-12 cups a day (cup = 8 fl oz.) Water can be included with juice, milk, fruits and vegetables. You can consider 8 oz. of soda as a half of glass of water, but I wouldn't recommend it.

Don't forget fat, you still need a little fat in your diet. Nuts are good for that, like walnuts. Put cheese in sandwhiches, etc. But don't go overboard, like with greasy fast food every day.

[Back N Black]

Originally posted by XL
Assuming you have 15% body fat, and assuming I did my math right, you would need about 180 grams of protein a day to build muscle mass. But that's only if you have a good workout. A good full body workout that is, you're upper body wont grow unless your lower body does.

Don't forget about your carbs, you need to consume enough that your body doesn't burn the protein for energy. I'm not sure on the exact amount that would be. But try to get in some pasta and whole-wheat bread.

Get in your fruits and veggies. Along with core nutrients (carbs, protein, a little fat) you need vitamins and minerals (take a multivitamin as a supplement, it's just a good healthy idea).

Also, get plenty of water. 10-12 cups a day (cup = 8 fl oz.) Water can be included with juice, milk, fruits and vegetables. You can consider 8 oz. of soda as a half of glass of water, but I wouldn't recommend it.

Don't forget fat, you still need a little fat in your diet. Nuts are good for that, like walnuts. Put cheese in sandwhiches, etc. But don't go overboard, like with greasy fast food every day.


thank ya chris...good info!

[White_lightning]

keep in mind.. even with " the perfect diet" you WONT put mass on your body unless you are lifting weights or doing such physical activity to require your body to build bigger muscles.