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How much Protein, Carbs & Fats do I need to eat to build muscle?

Protein should make up 30-to-40% of your diet because…

Your muscles are made up of mostly protein and water so you need to eat 1-to-1½ grams of protein for every pound you weigh to help your body repair and rebuild your muscles into bigger and stronger muscles after you work out and…
If you eat 1-to-1½ grams of protein for every pound you weigh then protein will usually make up 30-to-40% of your total daily calories (your diet) so if you weighed 200 pounds you would need to eat 200-to-300 grams of protein a day and…
Trying to eat TOO MUCH PROTEIN is not going to help you build muscle any faster since your body excretes any excess protein you eat (so basically you'll just piss away any excess protein) and since your body can only use a certain amount of protein at every meal you eat…
It's best to eat 4-to-6 smaller meals a day by eating a meal every 2-to-4 hours to continually feed your muscles the protein it needs to build bigger muscles so for example…
A 200 pound person who needs 200-to-300 grams of protein a day to build muscle would need to eat 6 small meals that contained 33-to-50 grams of protein along with some carbs and fats and…
Making protein less than 30% or your diet or… Eating less than 1-to-1½ grams of protein for every pound you weigh is going to slow down your muscle growth and…

Carbs should make up 40-to-60% of your diet because…

You need carbs for energy to help you lift heavier weights, do more reps and/or sets to make you keep continually gaining muscle and…
If carbs are less than 40% of your diet… Your body may use the protein you eat and/or burn off the muscle you already built for energy making It harder for you to build and maintain muscle so basically…
Eating enough carbs lets the protein you eat do its job which is to build more muscle on your body and…
As you get closer to or lower than 40% for carbs in your diet - You may burn more fat but… You may also feel sluggish and have less energy for your muscle building workouts and…
If you go higher than or closer to 60% on carbs - you'll still build muscle but at the same time - you may also make it easier for your body put on some fat but… You don't have to worry about TOO much fat gain as long as you're staying active & eating fat burning foods and…

Fats should only make up 10-to-20% of your diet because…

Your body needs some fat to help it produce muscle building hormones like testosterone so…
If less than 10% of your diet is fats then you body will have a hard time "naturally" producing testosterone and other muscle building hormones like Growth Hormone & Insulin-like growth factor (IGF-1) and usually…
If you are eating the right muscle building Proteins & carbs found here - then your diet will automatically be at least 10% fat so overall…

There's no magic amount of Protein, Carbs & Fats YOU need to build muscle but usually…

You should start off by making carbs 50% of your total calories and…
You should make Protein 30% of your total daily calories and…
You should make Fat 20% of your total daily calories so basically…

You're eating all of your carbs/proteins/fats at a 50/30/20 ratio to begin with and to make things easier for you…

Go here to see how many calories you need to eat to build muscle (to go from skinny-to-big) OR to get ripped and then…
Use this calculator here to see exactly how many grams of carbs, proteins, and fats you need to eat to build muscle but like I said…

There's no magic amount of Protein, Carbs & Fats YOU need to build muscle and you should only use the ratio that works best for you so for example…

If you are not happy with the amount of muscle you are gaining - you could increase your protein to up to no more than 40% of your diet while lowering the amounts of carbs and/or fats you eat or…
If you think you are gaining too much fat - you could eat less carbs by making carbs no less than 40% of your diet while increasing the amounts of protein and/or fats in your diet or…
If you need more energy to lift heavier weights, do more reps and sets for your muscle building workouts - you can make carbs no more than 60% of your diet while lowering protein and/or fats.

To help you plan your muscle building diet…

Make sure you also see…

If you need more help Building Muscle To Look Good Naked then…

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There are 2 comments

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i want to gain muscle could give me a list of meals to eat day to day breakfast lunch dinner and what ever else thank you

December 18, 2011