Volume Training. Diet

Volume Training. Diet

Today, within effective volume training series, we bring you an example of a classic weekly diet, where we’ll look at covering our calorie needs while respecting the proportion of macronutrients within the normal parameters.

Metabolism and calorie calculation

Metabolism

We’re using as an example a 28 year old man, with a height of 185cm and a weight of 81kg, giving us a basal metabolism of 1917kcal. However, having a high activity level, this is multiplied by a corrective factor of 1.55 (ideally on the non-training we would lower the calorie intake to around 300-50kcal), resulting in a calorie requirement of around 3565kcal.

As you can see, I propose to increase the calories in 4-week blocks until we reach the marked calories, which we’ll keep until the end, with corrections if there are weight gains of at least 4kg. Every 4 weeks, the following week, we’ll do a week of a short hypocaloric diet (we only take away 5% of our metabolic rate mark), and remember that it’s a good idea to regulate the hormonal environment.

Example diet***Example diet

As you can see, the amount of calories varies from a training day to a rest day, and the percentages of macronutrients also vary, with slightly more carbohydrates added on training days than on rest days.

*** real example diets with products that the user usually buys and likes to eat.

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Review of Volume Training. Diet

Metabolism and calorie data - 100%

Diet when training - 100%

Diet on rest days - 100%

Free dinner - 100%

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About David Diaz Gil
David Diaz Gil
David Díaz Gil contributes with excellent articles in which he deposits the essence of his experience as well as scientific rigor.
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