Day 13

Today was a rest day, but we got some good cardio in.  We played a few 5 on 5 basketball games and it was awesome.  Basketball is a great for of cardio because it has intervals.  Believe it or not, but intense cardio with intervals is great for burning fat and basketball is the perfect sport for that.

Today I want to talk about your nutrition if you are trying to gain mass.  So for calories, you are supposed to multiply your weight by 15 and add 200-500 calories per day.  Since I weigh 160, my calories per day would be around 2600-2900.  It is also suggested that your diet split should be around 40% protein, 40% Carbs, and 20% fats.  These should be lean proteins, good carbs, and good fats.  Your lean proteins would be fish, egg whites, chicken, lean beef, protein shakes, etc.  Your good carbs would be brown rice, sweet potato, wheat bread, wheat pasta, vegetables, etc.  Your good fats would be like peanut butter, almonds, and avocado.  Nutrition is key in any program whether you are trying to gain mass or burn fat.

Now lets see the foods I ate.  I didn't have much time today, I was on the run for most of it and I just ate whatever I could find in the fridge.  When I didn't even have time for that, I threw in a protein shake.

 Pork ribs, Roast beef sandwich and fries

Hamburger Patty with white rice

Not my best of days, but could be worse.  The fries and white rice are probably the worst carbs I could have eaten, but they're still carbs when nothing else is available at the moment.  Protein and carbs go together and you should be eating meals like these at least 5 times a day.  Even if you are not trying to gain mass.  Tomorrow is a shoulder and bicep day and we'll see you at the gym.