Question:

Hello! As I was working out I heard you were soliciting nutrition questions, so decided to throw one your way. I have been trying to come up with a workable nutrition plan to complement my workout. I lift weights several times a week and would like help calculating macros to help the muscle growth.

I weigh about 190-195 lbs, 6ft 2 in. tall. Any advice would be greatly appreciated. Especially if you can convert the grams into portions of real food, e.g. 1 medium size fruit/potato, etc., 1 chicken breast/piece of fish, etc.

Sincerely, Alexander Gurfinkel.

Answer:

Depending on your age, you may need 2800-3000 calories for muscle growth. Protein should be about 1.8 grams per kilogram of body weight, or 158 grams per day.

Here are the basics on protein content of foods:

Meats, Poultry & Fish- 21 grams per 3 ounces (size of a deck of cards, chicken thigh)

Jerky- 7 grams per large piece
Beans- 8 grams per ½ cup (size of tennis ball)
Hummus- 4-5 grams per ¼ cup (size of ½ tennis ball)
Nuts- 6-7 grams per ¼ cup (palmful)
Cow’s Milk- 8 grams per 8 fluid ounces (cup or 1/2 pint)
*soymilk about 6-8 grams; almond or rice milk 1 gram per cup
Greek Yogurt- 15 grams per 6 ounce container
Cheese- 6-8 grams per ounce (thick slice or string cheese)
Eggs- 7 grams each, 3 grams per white only
Oatmeal- 6 grams per cup cooked (size of baseball)
Starches- 3 grams per ounce (slice bread or 6” tortilla,½ cup cooked pasta/rice, or small 2”potato)
Cold cereal- varies based on density – read the labels to determine
Vegetables- 2-3 grams per ½ cup serving, 1 cup cooked, or 1 cup raw leafy greens Fruit 0-1 gram
pure Fats/Oils 0 grams *other condiments minimal

As I’ve no idea what your style of eating or food preparation is, I’ll give you a sample 3000 calorie day that provides 158 grams of protein using mixed dishes that don’t easily break down into the above separate portions.

3-egg omelet with peppers, onion and tomato
Banana with tablespoon peanut butter
Chicken, rice and cheese burrito (restaurant size)
Small side of chili beans
Orange
Lasagna with meat (¼ casserole dish)
Bag of microwave popcorn
Small glass of nonfat milk

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.