Learning more about healthy cooking with Summerill & Bishop School #MuscleMassBrothers

Learning about Healthy Eating and new food techniques:
Summerill & Bishop School 

Learning about healthy eating and new food techniques with Marcelo at Summerill & Bishop School. The welcoming and warm atmosphere of Summerill & Bishop School is one of most unique experiences which I have enjoyed as well as learned few awesome things. The idea behind the school is not just about food learning, but also an home like feel. If you ever wanted to raise cooking skills and knowledge of healthy and yet tasty food this place is one of the best picks in London. If you are a person which likes to invite friends and family I would recommend such cooking lesson, as the presentation and usefulness of simple tips and recipes will be a great show off for any guest at your house. You can adjust your diet to the ingredients Marcelo will introduce to you as well as pick vegetarian or meat version.     

The cooking lesson is also a great place to bond with your work team,friends and to network with people who have similar food interests. I assure you, the day will make you feel, look and learn to be a food pro. I have learned a lot about food preparation and how to limit ingredients to get the best possible taste, recommended 5 different ingredients. Although it was an event with the Bluebella team that I work with it was very useful event to gain better understanding about healthy and very tasteful full of flavor food. Not only the recipes were simple and really scrumptious they also looked beautiful.   

Great and Simple Recipes:

Salad with Quinoa, Roasted Vegetable (Beetroot and Pumpkin) Goat Cheese and Chicken

Served with Pomegranate Dressing - recipe below

2 chicken breasts poached and sliced

200g cooked quinoa

500g pumpkin (chopped and roasted in over 180C

 for 15 minutes with tablespoon of olive oil)

200g of beetroot pre-cooked (chopped and roasted in the over 180C)

for 10 min with a tablespoon of balsamic vinegar) 

200g soft goat cheese

50g pumpkin seeds

Rocket salad

1/2 lemon

Salt and pepper

Chicory leaves

Combine the quinoa, the roasted vegetables and the rocket in a bowl and mix. 

In a large serving bowl mix the salad leaves with the chicken, the pieces of goat cheese 

and the pumpkin seeds, toss it all in the dressing.

Pomegranate Dressing

100g pomegranate seeds

100ml olive oil

50ml white vinegar 

Salt and pepper

Combine all the ingredients together, season with salt and pepper.

The recipe is simple yet tasteful and very beautiful in a bowl. Great for balanced diet, parties, dinners and any events where you would like to astonish your guest. Layer each ingredient on top of each other so when you pick it up you and your guest can enjoy all of the products. 

Chicory leaves & walnut pesto

1 packet of chicory leaves

100g grated Parmesan

4tpsp of olive oil

1 clove of garlic 

50g walnuts

Half a bunch of basil leaves

Sal and Pepper

In a mortar, grind the walnuts and garlic together with the basil leaves. Crush until it becomes a crunchy paste. Add the olive oil, parmesan, salt and pepper, and mix.

Place the chicory leaves on a decorative plate 

and serve with 1 spoonful of the walnut pesto placed on the top. 

Non Baked Apple Crumble

2 grated Granny Smith or Bramley apples

100g apple puree

1 vanilla pod

1/2 packet of ginger or digestive biscuits - crushed

20g toasted almonds

Cognac

100g ground almonds

50ml melted butter

2tbsp of brown sugar or moscavado sugar

Mix the apple puree & grated apple together. Scrape the seed from vanilla pod and add to the apple mixture. Put into the individual glasses, filling the bottom third.

In a bowl combine the crushed biscuit, ground almonds, sugar, a splash of cognac and melted butter, to make a crumble. Cover the apple mixture in the glass with the crumble.

Serve with Creme Anlaise - recipe below

Creme Anglaise

1/ Vanilla pod

2 eggs yolks

100g sugar

100ml milk

100ml double cream

1 tspn cornflour

In a saucepan bring the milk and cream to boiling point.

In a separate bowl beat the eggs yolks,

sugar and vanilla seeds (scraped from the pod) together, then add the cornflour.

Slowly add the cold ingredients to the hot milk mixture, return to the heat and simmer 

until it starts to thicken, take off the heat and let it cool down before serving.

Really yummy to wrap up the evening, not too sweet yet satisfying and pretty healthy like for the desert. 

Check Summerill & Bishop website and social media sites for more informations about the classes and the shop.

http://www.summerillandbishop.com/sandbschool

@summerillandbishop

Marcelo is leading our weekly schedule of local, seasonal cooking classes and is also coordinating a curriculum filled with exciting in-the-know experts on everything from viticulture, to flower arranging, table decor and more.  

On Tuesdays and Thursdays throughout the day, Marcelo will be teaching food prep courses with a healthy tone, based around local, seasonal ingredients and popular dishes and cuisines.  

We offer a range of class times, listed below:

Tuesdays 

10:00 - 11:30 am

1:30 - 3:00 pm

Thursdays 

10:00 - 11:30 am

1:30 - 3:00 pm

7:00 - 8:30 pm

 All our classes require booking, with a maximum of 10 people per class.

Prices from £70 per class.

#MuscleMassBrothers #Diet #Healthyfood #summerillandbishop

Why is it importance to exercise? #Musclemassbrothers

Importance of exercising 

  Everybody knows exercising is important because of the news and media campaigns we see when traveling to work, school or  any other place. It's not that hard to remember it, it is hard to do it when you exhausted after work or school where perhaps you spend 8 hours at desk, which is eating your energy up. We need to keep our bodies healthy to avoid deceases however some might say, I know people who were fit yet has got ill or got disease which was inherited. Sometime we can not avoid certain things. However think about keeping healthy and fit as a way of improving your life experience. You not only feel better when exercising you are more likely to experience  better things in life like sports, exploring even holidays. Been fit allows you to be more active and engaging with the life events that we encounter we also gain many attributes like confidence. 

Lets begin with things that we know and yet we sometimes ignore.

Fighting Obesity:

National Association for Sport and Physical Education recommends that elementary school students have at least 90 minutes of gym per week and almost four hours a week for middle and high school students. Fighting obesity has become a main objective in UK. It has begun with schools now as we can get lots of sugar and saturated fat at our youngest age with half a price of healthy and nutritionally valuable food. For kids and youth it is simple choice, pick something that is fast and cheap. Similar habit follows us to our adult life when we do not have time as been busy working all day. What we can do to fight it ? 

- Exercise 

- Diet

- Plan your or your kids day

- Learn and Teach about healthy food and exercise

It is important to learn our selves and than to tech our youngsters how to live healthier and at the same time fighting off the obesity problem. It is important that we teach about good and healthy habits otherwise we and our kids will follow bad ones. 

   Developing Healthy Habits

As mentioned before we need to develop healthy habits. Those habits we can pass on to our family and friends, improving our life may be the first small step but huge jump for future. To develop healthy habits is best to learn from people who you know that exercise and understands healthy eating. On the other hand it is useful to read blogs, articles, videos and magazines about health, exercising and diet. Follow #MuscleMassBrothers for motivation, tips and educational information about gym, exercise and dieting. If you have any questions comment or message us.

What are the benefits of exercise and diet ?

• Exercise increases energy levels
• Exercise improves muscle strength
• Dieting and Weight Loss
• Mind Healthy and Memory Skills for more information.
• Exercise is good for your heart
• Regular exercise lowers your risk of developing type 2 diabetes
• Exercise enhances your immune system
• Active people tend to sleep better
• Exercise can be fun! 

How Much Should you Exercise?

You should get at least 150 minutes of moderate-intensity exercise per week. 

These recommendations can be achieved through 30-60 minutes of moderate-intensity exercise (five times a week) or 20-60 minutes of vigorous-intensity exercise (three times a week) or a combination of both types. One continuous session combined with multiple shorter sessions (of at least 10 minutes) is also acceptable.For those starting out, gradual progression of exercise time, frequency and intensity is recommended. You are more likely to stay on track and avoid injury if you start gently. Even if you can't reach these minimum targets you can still benefit from some activity.

Resistance Exercise

Resistance exercise is concerned with working the bodies muscle groups and building strength.

It is recommended that adults train each major muscle group two or three days each week using a variety of exercises and equipment. Very light or light intensity resistance training is best for older persons or previously sedentary adults new to exercise. Two to four sets of each exercise will help adults improve strength and power. For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, while 15-20 repetitions improve muscular endurance. It is recommended that adults should wait at least 48 hours between resistance training sessions.

Moderate vs Vigorous Intensity

There are a number of different ways to classify the intensity of any exercise, some based on heart rate, some on perceived exertion and some on how the exercise affects your metabolic rate. Moderate-intensity activity should raise your heart rate, make you breathe faster and make you feel warm enough to start to sweat. Vigorous intensity exercise will make you breathe hard, increase your heart rate significantly and make you hot enough to sweat profusely. The Physical Activity Guidelines for Americans suggests that moderate-intensity activity allows you to talk but not to sing, whereas more vigorous activity results in an inability to say more than a few words without pausing for a breath.

Examples of moderate intensity exercise include:

•     Brisk walking (100 steps/minute)
•     Dancing
•     Swimming or aqua aerobics
•     Gentle cycling (5-9mph)
•     Badminton or doubles tennis
•     Volleyball

Examples of vigorous intensity exercise include:

•     Running
•     Power walking at 5mph or more, or walking uphill briskly
•     Cycling fater than 10mph
•     Aerobics
•     Martial arts
•     Competitive sports (football, basketball, rugby etc.)
•     Skipping/jump rope
•     Rowing

Some information has been based on this source.

#MuscleMassBrothers

www.musclemassbrothers.co.uk

Gaining Muscle Mass #Diet MuscleMassBrothers

Importance of Gaining, Muscle Mass Diet

Eat quality food. Increase your protein. Train hard.

Those rules may seem obvious, but here's the catch: the order they're in matters. Two of Muscle Mass Brothers are on gaining diet. More muscle you have, the more you have to feed. The key is feeding your muscles consistently with high-quality fuel.

We could go down to numbers with macros but each person will have different intake of proteins, carbs and fats. We will tell you the priorities, because the way they break down for everyone is going to be different. Here are the three guiding principles that determine what goes on my plate:

Balance meals around lean protein

Include nutrient-rich, low-glycemic carbs

Enjoy generous portions of healthy fats

THE PROTEIN WAY OF LIFE

Our muscles are made out of a protein that is why we use them to build up our body. Well, not quite. The amino acids that make up protein are the building blocks of muscle, and your body needs these substances during and after training for repair and recovery. It breaks down the protein into the respective aminos, uses them for their various functions, and then you convert what doesn't get used. While training at gym we break our muscle tissues that is why we need to replenish them, so balancing it out with adequate amounts of protein throughout the day is important.

We take in 1.5 to 1.75 grams of protein per kg of bodyweight per day and divide that total number by the number of meals.  We need to calculate how much protein each day we need to consume. Spread this across 6 meals. The reason we eat protein frequently throughout the day is that muscles are built outside the gym. We may spend an hour or two training each day, but it's the other 22 hours or so when we earn our results.

The amount of protein we eat is a secondary concern. Quality comes first, so think "what" before "how much." For Muscle Mass Brothers, the "what" is lean and not fried. If you adhere to eating lean, non-fried sources of protein, you maximize your chances of gaining maximum amounts of muscle with minimal increases in body fat. My favorite sources of lean protein are standard: egg whites, chicken breast, 98 percent or leaner ground beef, turkey, fish, and quality protein supplements.

Another benefit of protein is that it doesn't raise insulin like carbs do. Insulin is a powerful hormone, and elevating levels at non-optimal times—basically any point in the day besides post-workout—can lead to increased fat storage. By eating lean protein often and carbs more strategically, we keep insulin levels in-check until the time comes when we want to raise them.

FIND THE SWEET SPOT

Protein is the cornerstone of bodybuilding nutrition plan in that it determines how many meals we eat each day. But carbs and healthy fats are equally important and so is their quality. One of the most common questions we get from people is if we eat a low-carb diet to stay sub 8-percent body fat.

On harder training days, we consume upward of 500 g of carbs. It all comes down to finding the amount of carbs your body can actually utilize and consuming them strategically, rather than letting cravings or social situations determine it for you. Out-of-control carb intake leads to unwanted spikes in insulin, which lead to fat gain. It's that simple.

Carbohydrates give our working muscles the energy to do their job. Without them, we would feel tired, and our gym sessions would definitely struggle as a result. Just like we approach our protein intake as a way to repair our muscles after training, we aim for the carb "sweet spot" where we can maximize energy and glycogen replenishment. And just like with protein, quality is crucial. Our carbs come from high-fiber, high-nutrient foods. We should include plenty of sweet potatoes, oatmeal, and brown rice, among others.

HEALTHY FATS TIME FOR AN OIL CHANGE

When trying to gain size, fat is a great source of calories, offering double that of both carbs and protein. Fat gives 9 calories per gram. Carbs and protein both give 4 calories per gram.

More calories? How could that be good when you're trying to avoid getting fat? Remember, the quality of the calories you pack in is the first priority when you're trying to pack on quality muscle. Enjoy—that's right, I said enjoy—the following four sources first and foremost, and you can't go wrong:

Avocado

Fish

Nuts and nut butters (high quality nu butter with high % of nuts)

Olives/olive oil

There are nutrients within these fat sources which decrease inflammation, improve mental function, improve eyesight, and give you healthier skin, hair, and nails. When we are crushing the iron in the gym each day, our goal is to be strong and big, but also healthy and mobile. To get that way, we need to eat all of these generously on a regular basis, and we also take omega-3 supplements daily, in the form of fish oil or krill oil.

There's some cool science showing how omega-3 fats might actually burn fat as well as provide other benefits. Cheap, processed fats from things like butter, chips, and ranch dip, on the other hand, are simply a "no."

QUALITY TRAINING DESERVES QUALITY FUEL

Bodybuilding is more than a culture it's a lifestyle. You can't do it sloppily and succeed, especially if you have high-level competitive ambitions like some of Muscle Mass Brothers members. Your results speak for themselves, and your hard work pays off in ways that you can see, feel, and measure. There's nothing like the feeling when it all comes together.

For more informations, Diet, Training or have any questions do not hesitate to contact Muscle Mass Brothers via website, Facebook or Forum.

Firday's with #MuscleMassBrothers

Friday Workouts with Muscle Mass Brothers

We are: "Experienced sports men in gym, bodybuilding fitness and diets."

Muscle Mass Brothers has been filmed in Fitness First Gym at Leyton for 2 weeks now we are coming this Friday too if you would like to see our team and talk to us come by. We will in near future visit other gyms in London and UK.

Last Friday Muscle Mass Brothers had a chance to make our first interview which soon will be posted on our social media and Youtube channel.

Youtube Channel: 

Muscle Mass Brothers Youtube channel:

https://www.youtube.com/channel/UCJgeYXtpxaE69dMQCmkR4IQ

We have already introduced our first video showing our Friday Back day training. 

https://youtu.be/TV2eDfVoops

Muscle Mass Brothers, why we do it?

Recently we were asked four simple questions which we would like to share.

What Muscle Mass Brothers offer to community?

Muscle Mass Brothers is made out of 4 individuals with different and similar knowledge of sport aspects. We have trained different sport disciplines starting from: football, volleyball, roller blade skating, karate, kick boxing and other martial arts yet we all are linked to the gym workouts with different aims. Apart from wide sport knowledge we can help out with diets and supplements. Our Forum is open to anybody, we want to build community where everyone can share their sport experience and motivate each other to continue working on our. Your body is your temple. 

#MuscleMassBrothers also will offer community various videos showing local gyms, interviews, training and motivating audience to exercise with purpose such as lose weight, gain muscles or reach your own sport goals we are out there for you.  

Check our forum and join our community ask us any question related to sport, gym, diet and supplementation: http://musclemassbrothers.forumotion.co.uk

What makes Muscle Mass Brothers stand out in the crowd ?

Muscle Mass Brothers has specifically concentrated on gym workouts and all aspects of losing weight, gaining muscles and achieving our goals via working out in the gym. We have different knowledge and experience which allows us to work on any sport cases whether it is training program, diet or supplementation. We have introduced a forum where anybody can ask a question also we are producing post on our blog and social media to keep our community informed. Furthermore we produce videos of our workouts and in gym interviews with stuff, owners, managers and people who are working out and are willing to talk about gym, sport and lifestyle. We have few different points which in future will be our fundamental base for our work. 

Muscle Mass Brothers is also working with Creatos Media which is a company owned by one of our members. Creatos Media is a company which works on digital marketing and promotion of #musclemassbrothers.

www.creatosmedia.co.uk 

What challenges can Muscle Mass Brothers solve ?

We take the stress out of creating a diet and training plan. Muscle Mass Brothers can help in any sport aspects. Sky is the limit ask us any questions and we will find the answer for you. We have tested diets, training and supplements on ourselves to get the best results. Do not hesitate to contact us via social media, website, blog or forum. 

www.musclemassbrothers.co.uk

Why do we care about sport and gym aware community?

Muscle Mass Brothers members think that sport is essential in our daily routine. Physical activity is a must in our world. There are numerous health problems arising form lack of exercise. Muscle Mass Brothers wants to motivate and spread the passion for exercises. Obesity, sugar drinks, artificial food products, chemicals used over our vegetables and fruits are just small part of world problem. We want to help YOU get healthier under your own terms we can help you in creating your own personal diet and training to make it as exciting as possible just to suit your needs. Contact us if you are interested in starting healthy diet and exercise program.  

Check our Facebook page for more information and do not hesitate to contact us, comment, like and share.

https://www.facebook.com/musclemassbrothers

Thanks for reading our post. 

#MuscleMassBrothers

Keto Diet

Keto Diet

Based on our forum Muscle Mass Brothers will describe ‘Keto Diet’ or so called ‘fat diet’.

A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat something high in carbs, your body will produce glucose and insulin.

Glucose is the easiest molecule for your body to convert and use as energy, so it will be chosen over any other energy source.

Insulin is produced to process the glucose in your bloodstream, by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed, and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy.

By lowering the intake of carbs, the body is induced into a state known as ketosis. Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories, but through starvation of carbohydrates. Our bodies are extremely adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the main energy source.

This is how the keto diet works now I will show how the macro nutrients are divided.

To start a keto diet, you will want to plan ahead. That definitely means having a viable diet plan ready and waiting. What you eat really depends how fast you want to get into a ketogenic state. The more restrictive you are on your carbohydrates (less than 15g per day), the faster you will enter ketosis. Normally, anywhere between 20-30g of net carbs is recommended for every day dieting – but the lower you keep your glucose levels, the better the overall results will be. If you need ideas for food, there are plenty of keto recipes for you to choose from.

- Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.

- You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as wheat (breads, pastas, cereals), starch (potatoes, beans, legumes) or fruit.

- Dark green and leafy is always the best choice. Most of your meals should be a protein with vegetables, and an extra side of fat. Chicken breast basted in olive oil, with broccoli and cheese. Steak topped with a knob of butter, and a side of spinach sautéed in olive oil. If you’re finding yourself hungry throughout the day, you can snack on nuts, seeds, cheeses, or peanut butter to curb your appetite.

Example from our forum:

http://musclemassbrothers.forumotion.co.uk/t11-smerfu-diet-to-lose-wieght-for-men

The ideal meal breakdown for a man who weighs 100 kg and has 173cm would be:

I

5 eggs + vegetables

II

Fatty meat 250g + vegetables

III

Fatty meat 250g + vegetables

IV

Chicken breast 200g + vegetables

V

Chicken breast 200g + vegetables

VI

Salmon fillet 200g

Fatty meat is for example pork neck, minced beef, minced pork etc. - you can see it on a label of food that you are buying - the fat in it is actually very high.

Here is what you should eat form Wednesday to Friday. On Monday and Tuesday just simply remove the vegetables from your diet so your carbs will be at 0.  On the weekends eat the same food but add 200g or rice to the meals. (I split your daily needs to a 6 different meals but you can cook meal 2/3 and 4/5 together and just split the portion to a half)

Benefits of a Keto Diet

- Cholesterol. A keto diet has shown to improve triglyceride levels and cholesterol levels most associated

with arterial build-up.

- Weight Loss. As your body is burning fat as the main source of energy, you will essentially be using your fat stores as an energy source while in a fasting state.

- Blood Sugar. Many studies show the decrease of LDL cholesterol over time and have shown to eliminate ailments such as type 2 diabetes.

- Energy. By giving your body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel.

- Hunger. Fat is naturally more satisfying and ends up leaving us in a satiated (“full”) state for longer.

- Acne. Recent studies have shown a drop in acne lesions and skin inflammation over 12 weeks.

Dangers of a Keto Diet

There are a lot of misconceptions about low carb dieting which has caused an infamous outlook on this type of diet. There have been tons of studies published over the last 30 years that show how high amounts of fat and low amount of carbs are beneficial.

People normally get this confused with high fat and high carb diets, which are terrible for the body. Of course when you eat a lot of fatty foods that are high in sugar, you’ll be getting yourself in trouble. Thinking of going on a low fat diet? It’s been shown that a ketogenic diet is healthier AND more effective than low fat dieting. When you eat foods high in carbohydrates, your body naturally produces glucose.  Carbohydrates are the easiest thing for the body to process, and therefore it will use them first – resulting in the excess fats to be stored immediately. In turn, this causes weight gain and health problems that are associated with high fat AND high carbohydrate diets, NOT a keto diet. As a precaution, you should always check with your physician if you have any concerns about starting a keto diet. You should especially be weary if your family has any pre-existing kidney or diabetic conditions – as the higher intake of proteins will put strain on your kidneys. High cholesterol, high blood sugar, and heart disease is not something you need to worry about. High fat, low carb diets are well-known and documented for their improvements in cholesterol, blood sugars, and reduction of heart disease.

What Happens To My Body

Your body is used to the simple routine of breaking down carbohydrates and using them as energy. Over time the body has built up an arsenal of enzymes ready for this process, and only has a few enzymes for dealing with fats – mostly to store them. All of a sudden your body has to deal with the lack of glucose and increase in fats, which means building up a new supply of enzymes. As your body becomes induced into a ketogenic state, your body will naturally use what’s left of your glucose. This means your body will be depleted of all glycogen in the muscles – which can cause a lack of energy, and a general lethargy.

In the first few weeks, many people report:

- Headaches

- Mental fogginess

- Flu-like symptoms (known as the “keto-flu”)

- Dizziness

- Aggravation

If you would like to find out more or would like Muscle Mass Brothers to create diet and training just for you, contact us.

www.musclemassbrothers.co.uk

#MuscleMassBrothers

Check our social media for more.

Maintaining Diet (Part 2)

Part 2 of Maintaining Diet

Importance of 'Macro nutrient' calculation for best result diet

Macro nutrients are carbohydrates, proteins and fat in the diet. There is also a fourth macro nutrient which is an alcohol however it is pretty much useless in the structure of our body and similar to pure sugar it can be added to carbohydrates but it is inadvisable to have it in any diet. The key to macro diet is to know our need of calories in daily intake. Here is how we count macro nutrient:

Proteins:                1g = 4 calories

Carbohydrates:      1g = 4 calories 

Fat:                        1g = 9 calories

Everyone has different needs of nutrient intake depending whether we want to maintain, loss or gain weight. 

Proteins:

Proteins are the primary source of human body, we need to know how much proteins to intake in total. Proteins just after the energy intake which are calories are most important component in maintaining, losing or gaining weight.

The most traditional and universal scheme of protein intake is 2 grams per kg. The protein intake for people who exercise 5-6 days a week can be up to 4g per kg.However most people stick to 2g to keep it safe and increase or decrease  it with the time looking on how the body changes. Body builders who workout on daily basis consume 4 g of proteins per 1kg. We need to figure out what kind of diet we are on with the amount of proteins we will consume. Depending on the aim of the diet whether it is to gain, lose or just maintain healthy diet. 

Following example from part 1 of Maintaining Diet we will use a man who weights 100 kg. 

If will exercise for 5-6 days a week that means he will need intake of proteins to build muscles.

2 g of proteins x 100kg = 200g of proteins for his total weight. 

200g of proteins is 800 calories

200g x 4 = 800 calories as 1 g of proteins equals to 4 calories.

We will consume around 30% of proteins in most of diets. Following above formula we can figure out how much proteins we will need. 

That is why we need to know how to calculate our daily need of calories as it is fundamental when calculating macro nutrients. 

Fat: 

Fat is important in many functions of our bodies including metabolism, brain functions and hormone production ( including anabolic hormones). We are taught that fat makes u 'fat' however fats are great in building body mass as we do not need to intake it a lot but it will provide lots of energy. To fulfill our basic fat intake needs 1g per 1 kg of our body weight. Of course we are not talking about consuming fats from fast foods but we should eat fats from plants and meats. 

The example of simple calculation is:

A men who weights 100kg and he needs to consume around 1g of fat per 1kg.

1g x 100 = 100g

100g of fats equals to 900 calories

This would be around 30 % of the total diet. 

Carbohydrates:

Now when we calculated fats and proteins, the carbs are just a formality. Lets talk about what carbohydrates does to our bodies. The carbs are to create power for the body to exercise. To calculate carbs in the fastest way is to take out the calories from proteins and fats from the total daily calories intake. 

We can use the example:

Men who weights 100kg after calculation of their total need of calories to maintain diet is around 2800 after deducting 500 as he want to lose weight look part 1.

Fats = 900 calories

Proteins = 800 calories 

2800 - 900 - 800 = 1100 calories from carbohydrates. 

1100 calories need to be divided by 4 as 1 gram of carbs = 4 calories

1100/4= 275 g of carbs

Summary: Fats = 900 calories, Proteins = 800 calories, Carbs = 1100 calories

                 Fats = 100g              Proteins = 200g              Carbs = 275 g

We can modify carbs to suit our aim of the diet either to deduct or increase depending if we want to lose or gain weight. It is important to look at yourself in the mirror and keep an eye on the changes that happen to our body so we tweak the diet to our changes and needs. 

To keep the diet healthy and balanced we need to calculate our calories, proteins, fats and proteins. From that point it is simply looking on the packages of food we eat on daily basis and we will know how much nutritions we intake. 

Muscle Mass Brothers can help you with the diet and we can explain all aspects of suiting diet to you and you training.  

Everyone needs different amount of calories and macro nutrients. There are different kind of diets with different % of macro nutrients. The example we showed is around 30% fat and proteins, 40 % carbs. 

Check our forum and website:

Website: www.musclemassbrothers.co.uk

Forum: www.musclemassbrothers.forumotion.co.uk

Join our forum for free and ask our team any questions regarding training, diets and supplements.

#MuscleMassBrothers #MMB #Diet #Basics 

Soon we will post some examples taken from our forum of diets and examples that our users have indicated. 

Maintaining Diet

Part 1
Basics of the Diet

To figure out basics of the healthy balanced diet for the needs of your training 

Remember exercising is easy the hardest part is to keep the diet. 

Step 1:

Firstly we have to calculate the need of calories intake in your diet which is a fundamental stage of any diet as I will explain in further steps. To calculate calories it is the best to use 'Harris Benedict Equation' as it will estimate energy required to maintain your current weight without any exercise. After completing this step we can add our exercise level.

Equation

BMR calculation for men (metric)	BMR = 66.5 + ( 13.75 x weight in kg ) + ( 5.003 x height in cm ) – ( 6.755 x age in years )
BMR calculation for men (imperial)	BMR = 66 + ( 6.2 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.76 x age in years )
BMR calculation for women (metric)	BMR = 655 + ( 9.563 x weight in kg ) + ( 1.850 x height in cm ) – ( 4.676 x age in years )
BMR calculation for women (imperial)	BMR = 65.5 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Example

Here is an example of how the equation works. Men of weight 100kg (220lb) and height 173cm (68inch). We have used 2nd equation in imperial measures but it can be calculated in metric as well. 

100kg = 220 lb                                                    173cm = 68 inches

66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

1436.6 + 863.6 – 149.6 = 2150.6

Step 2:

Is the exercise level that we are at the moment.

Little to no exercise	Daily kilocalories needed = BMR x 1.2
Light exercise (1–3 days per week)	Daily kilocalories needed = BMR x 1.375
Moderate exercise (3–5 days per week)	Daily kilocalories needed = BMR x 1.55
Heavy exercise (6–7 days per week)	Daily kilocalories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts)	Daily kilocalories needed = BMR x 1.9

So we add the exercise level to our example equation 

1436.6 + 863.6 – 149.6 = 2150.6 x 1.55 = 3333 calories

To sum up of what we already we have checked how often the men exercises as he exercises 4 days a week the exercise level multiplier will be 1.55 and it will result in total calories he needs to maintain his diet.

Step 3:

To lose weight -500

To maintain it 0 

To gain +250 to +300

To finish our equation for our example:
1436.6 + 863.6 – 149.6 = 2150.6 x 1.55 = 3333 calories – 500 = 2833

As the men wants to lose weight we will deduct 500 from the total value which shows result of how much calories he has to intake on daily basis. 

Step 4: 

We need to split our total calories into meals, the best was is to split it to 5 meals. 

2833 / 5 meals = 566.6 calories per meal

566 calories - meal 1

366 calories  – meal 2

666 calories – meal 3

366 calories – meal 4

666 calories - meal 5

However apart from just calories it is the best to calculate proteins, carbohydrates and fat intake to spread it between the meals which we will discuss in part 2.

This may seem hard or mathematical however it is really important to know how much calories we consume and how much we should intake daily.

If you find it confusing check Muscle Mass Brothers Forum we can help you out with calculating your diet and help you with tips and trick of how to keep it healthy, fit and balanced. 

http://musclemassbrothers.forumotion.co.uk

www.musclemassborthers.co.uk

#MuscleMassBrothers #MMB #BasicsDiet

We will post part 2 Basics of Diet where we will discuss carbohydrate, fat and proteins and their importance to diet.