Meal Plans

Hyper Growth Meal Plan

Give your body the food it needs to reach extreme muscle growth and new strength goals.

by

Nutrition Basics for Building Super Strength

Protein and Carbs. You need them. Both. Don’t skimp on either. The only big thing to remember is that you need to be careful about eating too much too late in the evening, as your body slows down, and so does your ability to utilize the fuel. In fact, you should almost start big and cut down as your day progresses.

“Cheat” Meals and Snacks

In my mind, there is no such thing as a cheat; rather it is necessary to indulge and give your metabolism a boost, your body some needed energy, and your mind some reprieve. But remember, a slight diversion does not give you authority to trash your diet altogether and go crazy at an all-you-can-eat buffet. Instead, splurge a little by throwing in some fat, like a few French Fries, or some sugar, like gummy bears or even a cup of ice cream. If you splurge sensibly, then you are not cheating—rather you are entertaining.

A Sample Diet

Don’t you hate it when sample diets come out and have specific serving sizes with no guidance to match your body type? Should a 200-pound person consume the same 4-oz chicken breast as the 150-pounder or the 250-pounder? Nope. So this nutrition plan will help you modify your plan accordingly.

As a rule of thumb when it comes to gaining strength, you should be hitting 15 to 17 calories per pound of body weight. For those with faster metabolisms, go up to 20, and those with slower metabolisms, you can drop to 13. On workout days, you should add an extra 300 calories per day to that total. If a day goes over your regular total, it is okay provided it is not way over. But then modify your next day eating by cutting a few extra calories.

Meal Strategy

Eat four to six meals per day, and EVERY meal should have protein, carbs, and fat. Ideally each meal would be equal in calories, but since it is likely you will do lunches and dinners for business/pleasure, the following plan is most recommended.

The general goal is to consume around 35% protein, 50% carbs, and about 15% fat. The following table is based on 15 calories per pound of bodyweight. If you have a faster metabolism, increase by 10%-15%, and vice versa if you have a slower metabolism. For bodyweights that lie in between each 50-pound increment, divide through the nearest weight to calculate your ideal breakdown.

Bodyweight (lbs)

Total Daily kCal

Carbs (gr/kCal)

Protein (gr/kCal)

Fats (gr/kCal)

150

2250

280g/1120kCal

200g/800kCal

37g/333kCal

200

3000

375g/1500kCal

265g/1060kCal

50g/450kCal

250

3750

470g/1875kCal

325g/1300kCal

62g/558kCal

 

Pages
Topics:
Comments