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Gain Lean Muscle Mass



The most important principle of the last section: eat at a deficit to lose weight and eat at a surplus to gain weight. If your target calorie deficit is 2000 calories, and you eat 2000 calories worth of donuts, you will still lose weight. You’re working out with Daily Spot now, which means you want to give your body the fuel it needs to carve the muscles you're developing in the gym. You want to build lean muscle. Your body needs protein.

Your New Diet Centers Around Protein

Nutrition is easy. All we need to do is monitor our proteins, fats, carbs. People call these macronutrients or ‘Macros’. Sticking to your macros is how you’re going to transform your body. Now that you’re getting great workouts in the gym, you want to target roughly 1 gram of protein per pound of bodyweight. That’s easy to remember, right? Every day, your goal is to eat 1 gram of protein per pound of bodyweight. Start your macro diet with these percentages: 40% of your calories from protein, 40% from carbs, and 20% from fat. Here’s an example:

40 / 40 / 20 Diet

If you are targeting 1900 calories in a day, your calorie intake would look like this: 40% calories from protein: 760 calories 40% calories from carbs: 760 calories 20% calories from fat: 380 calories

40 / 40 / 20 Diet in Grams

We can stop there, but it gets even EASIER when we’re dealing in grams. Thankfully, it’s simple to convert calories to grams. 1 gram of protein = 4 calories 1 gram of carbs = 4 calories 1 gram of fats = 9 calories If we use our example above and divide everything into grams, it means your goals for the day are: Protein: 760 calories / 4 = 190 grams of protein Carbs: 760 calories / 4 = 190 grams of carbs Fat: 380 calories / 9 = 42 grams of fat The BEST part of this is that MyFitnessPal will do all of this for you! You never have to worry about converting calories/grams. All you do is log your foods and it will keep track of everything – including calories and grams left in the day! You can change your settings on MyFitnessPal under the settings. Choose 'Update diet/fitness profile'. You'll be able to adjust your profile like we did in our image. Try this out for a week or two. Muscle weighs more than fat, so you may not see a huge change on the scale (even if eating at a deficit), but pay attention to how your body feels. For most, this will mean an increase in protein consumption. You might eat at a deficit and feel even more full than normal! This high-protein diet will make you full!



Make Your Diet Personal

Dieting always tells you what you can’t eat. You can’t eat pizza. You can’t eat red meat. This is YOUR diet. This is YOUR nutrition. You can eat whatever works for YOU. Your new dieting goal is as easy as it gets: hit your macros.