How Much Do You Need To Eat per Day to Setting up your diet.

You have zero muscle fullness, can’t get a pump, and get gassed 20 minutes into your workout. Plus, you get exhausted as soon as you start doing high intensity conditioning.

When it comes to setting up your diet or building muscles don’t overthink it. You can spend hours analyzing your set up, trying to come up with the PERFECT plan. But it’s a waste of time.

You just need to pick a sensible starting point.

From there, the real magic is in the adjustments you make. This is where having a coach comes in handy. You’ll always benefit from an objective eye to make those decisions for you.

Now, I don’t expect you to obsessively weigh and measure every single thing that goes in your mouth at all times. But you’ll need to do it for the first month or two so you get good at eye balling portions.

Then once you get in the range of 10% body fat and want to start getting leaner, you will have to track and measure a little more strictly.

I recommend using an app on your phone for that like My Fitness Pal or My Net Diary.

Here are your starting calorie recommendations:

Fat Loss: 12 cals per lb bodyweight

Maintenance: 14 cals per lb bodyweight

Muscle Building: 16 cals per lb bodyweight

• Consume 1g of protein per lb of bodyweight.

• Eating more than this is unnecessary and does not lead to more muscle gain. (More on that below).

• Consume 1.5-3g of carbs/lb bodyweight.

• The fatter you are or the more aggressively you’re trying to lose fat, the fewer carbs you should eat.

• The leaner you are and the more size you’re trying to gain, the more carbs you can eat. I’d cap this at 3gm per pound of bodyweight, however. Once you get beyond that and need more calories, you should start to add them from fat.

• Fill in the rest of your calories with fat.

• For optimal hormone function that should be around 0.4g of fat per lb bodyweight. The only time you would need to go lower might be towards the end of a fat loss phase.

÷ Eat 2-3 Meals Per Day:


The old days of following a pro bodybuilder 6-meal per day style diet are long gone. Research has proven that meal frequency and meal timing don’t really matter that much. How much protein, fat and carbs you eat at the end of each day are what really matter.

Eating 5-6 small meals is a royal pain in the ass, highly inconvenient and very unsatisfying. If I’m gonna eat I’d rather load up my plate and enjoy it. Picking like a bird every few hours is no fun. It’s actually quite torturous.

I prefer to have my biggest main meal at dinner. Then on a training day I will have another big meal after my workout. In addition to that I will have 1-2 snacks, which is usually just a protein shake mixed in some green juice or something along those lines.

On off days, I might have a protein shake during morning hours a small sized lunch and a huge dinner.

Eating more often is not only an inconvenience, but it can also negatively affect digestion and testosterone levels.

When eating carbohydrates, go for good ones, also known as slow-release carbohydrates. Avoid saturated fats and trans fats as much as possible, plant oils, fish and nuts are the best sources. Make sure you are getting plenty of fiber. When eating fruit and vegetables eat a variety of colors. If you are not a great milk drinker, make sure your consumption of calcium is adequate.

If your main concern is to know how much (quantity) food you should eat, you still have to be aware of their calorie values. With high-calorie foods your quantity will have to be less, while with lower-calorie ones you can eat more, if you do not want to gain weight.

View my Flipboard Magazine.


Like this post? PLZ Hit the share buttons below to share this article with your friends on Facebook, Google + and Twitter.

PLZ Follow Us On Flipboard 4 More Fitness & Bodybuilding Fix.

PLZ Use the comment box below to contribute more ideas & Suggestions .

Best Regards.