In the video titled “What I Eat in a Day to Build Muscle,” the speaker shares their daily diet for muscle-building purposes. They emphasize the importance of macronutrients such as protein, carbs, and fats, and believe in finding a sustainable and enjoyable diet. The speaker mentions using the MyFitnessPal app for tracking exercise and diet, and aims to consume around 190 grams of protein, 330 grams of carbs, and 120 grams of fat per day. They share their favorite breakfast recipe for quesadillas, a healthy snack option of crispbread topped with smoked salmon, and a lunch idea of salmon, sweet potatoes, broccoli, and Brussels sprouts. The person also discusses their philosophy on food, stating that they believe in enjoying life and indulging in their favorite foods in moderation. At the end of the video, viewers are encouraged to like, subscribe, and stay tuned for more content from the Magnus Method.
Importance of Macronutrients for Muscle Building
When it comes to building muscle, macronutrients play a crucial role. Macronutrients include protein, carbohydrates, and fat, and each one serves a specific purpose in supporting muscle growth and development.
Protein
Protein is often hailed as the most important macronutrient for muscle building, and for good reason. Protein is made up of amino acids, which are the building blocks of muscle tissue. When you consume protein, your body breaks it down into amino acids, which are then used to repair and rebuild muscle fibers that have been damaged during exercise.
Not only does protein aid in muscle recovery and repair, but it also helps to prevent muscle loss. When you exercise, your body goes into a catabolic state, breaking down muscle tissue for energy. Consuming enough protein helps to counteract this breakdown and promote muscle growth.
Carbohydrates
Carbohydrates are another essential macronutrient for muscle building. Carbs are the body’s main source of energy, and they provide the fuel needed to sustain intense workouts and build muscle mass. When you consume carbs, they are broken down into glucose, which is then used by your muscles as a source of energy.
Carbohydrates are also important for glycogen replenishment. Glycogen is a form of stored glucose that is used as a fuel source during exercise. By consuming an adequate amount of carbs, you can ensure that your glycogen stores are always topped up, allowing you to perform at your best during workouts.
Fat
Although often demonized, dietary fat is also crucial for muscle building. Fat provides a concentrated source of energy, and it helps to support hormone production, which is necessary for muscle growth. It also aids in the absorption of fat-soluble vitamins, such as vitamin D, which plays a role in muscle function.
Including healthy fats in your diet, such as those found in nuts, avocados, and olive oil, can help to promote muscle growth and overall health. However, it’s important to note that not all fats are created equal. It’s best to focus on consuming unsaturated fats and limiting your intake of saturated and trans fats.
Determining Optimal Intake
Now that you understand the importance of macronutrients for muscle building, you may be wondering how to determine your optimal intake of each one. While individual needs can vary, there are some general guidelines that can help you get started.
Protein Intake
The recommended daily protein intake for muscle building is around 1 gram of protein per pound of body weight. For example, if you weigh 150 pounds, you would aim to consume 150 grams of protein per day. This can be achieved through a combination of whole food sources, such as lean meats, poultry, fish, eggs, and dairy products, as well as protein supplements if needed.
It’s important to distribute your protein intake evenly throughout the day to maximize muscle protein synthesis. Aim to include a source of protein in each meal and snack to ensure you’re meeting your daily needs.
Carbohydrate Intake
Carbohydrate intake can vary depending on your individual goals and activity level. For muscle building, it’s generally recommended to consume around 2-3 grams of carbohydrates per pound of body weight. So, using the example of a 150-pound individual, this would equate to 300-450 grams of carbohydrates per day.
Focus on consuming complex carbohydrates, such as whole grains, fruits, vegetables, and legumes, as these provide a steady source of energy and essential nutrients. Avoid excessive intake of simple sugars and refined carbohydrates, as these can lead to energy crashes and hinder progress.
Fat Intake
Fat intake should make up around 20-30% of your daily caloric intake when aiming to build muscle. This may sound counterintuitive, but including healthy fats in your diet can help with hormone production, maintain satiety, and support overall health.
Sources of healthy fats include avocados, nuts and seeds, olive oil, fatty fish, and coconut oil. Be mindful of portion sizes, as fats are more calorie-dense than protein and carbohydrates. Aim to include a variety of fats in your diet to achieve a balance of different types of essential fatty acids.
Tools for Tracking Macronutrients
To ensure you’re meeting your macronutrient goals, it can be helpful to track your intake using various tools and resources.
MyFitnessPal App
One popular tool for tracking macronutrients is the MyFitnessPal app. This app allows you to log your meals and snacks, as well as track your exercise and daily activity. It provides a comprehensive breakdown of your macronutrient intake, making it easy to see if you’re meeting your protein, carbohydrate, and fat goals.
The MyFitnessPal app also offers a premium membership option, which provides access to guided daily workouts and meal plans written by dietitians and fitness experts. This can be a valuable resource for individuals looking for personalized guidance and support on their muscle-building journey.
Calorie and Macronutrient Tracking
Aside from using specific apps, you can also track your macronutrient intake manually using food journals or online databases. These resources provide information about the macronutrient content of different foods, allowing you to calculate and monitor your intake.
By tracking your macronutrients, you can ensure that you’re consuming the optimal amounts of protein, carbohydrates, and fat to support muscle growth and overall health.
Speaker’s Recommended Intake
Now that you have a better understanding of macronutrients and how to track them, you may be curious about the speaker’s recommended intake for muscle building.
Protein Intake
As mentioned earlier, the speaker aims to consume around 190 grams of protein per day. This aligns with the general guideline of 1 gram of protein per pound of body weight for muscle building.
To meet their protein needs, the speaker includes a variety of protein-rich foods in their diet, such as lean meats, eggs, and dairy products. They also utilize protein supplements when needed.
Carbohydrate Intake
For carbohydrates, the speaker aims to consume around 330 grams per day. This aligns with the general guideline of 2-3 grams of carbohydrates per pound of body weight for muscle building.
The speaker focuses on consuming complex carbohydrates from whole grains, fruits, vegetables, and legumes. These provide a steady source of energy and essential nutrients to support their muscle-building goals.
Fat Intake
The speaker aims to consume around 120 grams of fat per day. This falls within the recommended range of 20-30% of daily caloric intake.
To meet their fat needs, the speaker includes healthy fats in their diet, such as avocados, nuts and seeds, and olive oil. These fats not only provide energy but also support hormone production and overall health.
Creating a Sustainable and Enjoyable Diet
The speaker believes in finding a diet that is sustainable and enjoyable, rather than focusing on strict dietary restrictions or deprivation. They emphasize the importance of balance and incorporating foods you love into your eating plan.
Finding Balance
Building muscle requires consistency in your diet, but that doesn’t mean you have to give up all your favorite foods. The speaker recommends following a four-day cycle, where the majority of meals are on point and aligned with your muscle-building goals. This allows for flexibility to enjoy indulgent meals or treats a few times within the cycle.
By finding a balance between nutritious, muscle-building foods and occasional indulgences, you can create a diet that is sustainable in the long term. This approach helps to prevent feelings of deprivation and promotes a healthy relationship with food.
Experimenting with Different Foods
The speaker also encourages experimentation with different foods to keep your diet interesting and enjoyable. Building muscle doesn’t mean you have to eat the same foods every day. Explore new recipes and try different combinations of ingredients to discover new favorites.
By finding a variety of foods that you enjoy, you’re more likely to stick to your muscle-building diet and experience long-term success.
Favorite Breakfast for Muscle Building
To give you an idea of the speaker’s meal choices, they share one of their favorite breakfasts for muscle building.
Quesadillas
The speaker’s favorite breakfast includes homemade quesadillas. To make these, you’ll need tortillas, eggs, jalapenos, cheese, taco sauce, and seasoning.
Ingredients
- Tortillas (choose your preferred type, such as flour or corn)
- 3-4 eggs
- Pickled jalapeno slices (to taste)
- Aged cheddar cheese (or your preferred cheese)
- Taco sauce
- Salt and pepper
Preparation
- Start by cracking the eggs into a bowl and seasoning them with salt and pepper. Mix well.
- Heat a skillet over medium heat and pour the beaten eggs into the skillet.
- Sprinkle shredded cheese on top of the eggs and add pickled jalapenos for a flavorful kick.
- Place a tortilla on top of the cheese and jalapenos, then press gently to create a seal.
- Flip the quesadilla and cook until the cheese is melted and the tortilla is crispy.
- Serve with taco sauce for dipping or drizzling.
This protein-packed breakfast provides a combination of protein, carbs, and fats to kickstart your day and fuel your muscle-building efforts. It’s a tasty and satisfying option for anyone looking to build muscle while enjoying delicious meals.
Healthy Snack Options
In addition to their favorite breakfast, the speaker shares some healthy snack options that can support muscle-building goals.
Crispbread with Smoked Salmon
For a nutritious and protein-rich snack, the speaker recommends crispbread topped with smoked salmon. The crispbread provides slow-burning carbs, while the smoked salmon offers high-quality protein and heart-healthy omega-3 fatty acids.
To prepare this snack, simply top crispbread with thinly sliced smoked salmon. Squeeze fresh lemon juice over the salmon for added flavor. Sprinkle some freeze-dried chives on top for a touch of freshness.
This snack option is not only delicious but also provides essential nutrients to support muscle recovery and growth.
Cottage Cheese with Banana
Another favorite snack idea from the speaker is cottage cheese with banana. Cottage cheese is an excellent source of protein, and it pairs well with the natural sweetness of a ripe banana.
To prepare this snack, scoop cottage cheese into a bowl and top it with sliced banana. For added crunch and flavor, sprinkle some hazelnuts on top. A sprinkle of cinnamon can also enhance the taste and provide additional health benefits.
This snack is convenient, satisfying, and provides a balanced combination of protein, carbs, and fats to support muscle-building goals.
Muscle-Building Lunch Recipe
For lunch, the speaker shares a muscle-building recipe that can be easily prepared and enjoyed.
Oven-Baked Salmon with Vegetables
To create a nutritious and flavorful lunch, the speaker suggests oven-baked salmon with vegetables. This recipe includes salmon, sweet potatoes, broccoli, and Brussels sprouts, seasoned with olive oil, balsamic glaze, and unique seasonings.
Ingredients
- Salmon fillet
- Sweet potatoes, peeled and chopped into cubes
- Broccoli florets
- Brussels sprouts, halved
- Olive oil
- Balsamic glaze
- Everything bagel seasoning
- Smoked sea salt (or regular sea salt)
Preparation
- Preheat the oven to 425°F (220°C).
- Place the salmon fillet on a lined baking sheet.
- In a separate bowl, toss the sweet potato cubes, broccoli florets, and Brussels sprouts with olive oil.
- Spread the vegetables evenly around the salmon on the baking sheet.
- Drizzle balsamic glaze on the vegetables and sprinkle everything bagel seasoning on the broccoli.
- Season the Brussels sprouts and salmon with smoked sea salt or regular sea salt.
- Place the baking sheet in the preheated oven and bake for approximately 20 minutes, or until the salmon is cooked through and the vegetables are tender.
Once cooked, plate the salmon and vegetables together, creating a balanced and visually appealing lunch. The salmon provides high-quality protein and healthy fats, while the vegetables contribute slow-burning carbs and essential nutrients.
Another Snack Option
If you find yourself needing another snack later in the day, the speaker suggests cottage cheese with banana, hazelnuts, and cinnamon.
To prepare this snack, simply combine cottage cheese, sliced banana, and chopped hazelnuts in a bowl. Sprinkle cinnamon on top for extra flavor. This snack is a great way to satisfy cravings while providing a protein-packed and nutrient-rich option.
Conclusion
Proper macronutrient intake is vital for muscle building. By understanding the role of protein, carbohydrates, and fat, you can optimize your diet to support muscle growth and overall health.
Tracking your macronutrient intake using tools like the MyFitnessPal app can help you stay on track and ensure you’re meeting your goals. Remember, finding a sustainable and enjoyable diet is key to long-term success.
Incorporating the speaker’s favorite breakfast, healthy snack options, and muscle-building lunch recipe into your routine can provide delicious and nutritious choices while supporting your muscle-building efforts.
Building muscle is a journey that requires dedication, consistency, and the right fuel. By prioritizing proper macronutrient intake and finding a diet that works for you, you can achieve your muscle-building goals while enjoying the process.