As for the assertion that, if the digestive system is able to digest a meal no more than 30 grams of protein, it is not quite true. Physical activity increases the possibility of absorption of the protein. Pohrustim numbers estimate the daily intake of calories. For it is necessary to make the total calorie counting, 'eaten' for 3-5 days, and divide by the number of user days. The resulting figure can not be less than 3000-3500 calories. This lower limit of calories, which ensures that the action heavy training you will begin to melt like a candle.
As for the problem of muscle growth, then there should be a lot of calories more. Compare the rate of a professional in the offseason 4000-6000 calories per day. Calories calories strife. It is obvious that bodybuilder needs the calories derived from carbohydrates and protein, but not fat. In principle, the body needs fat. This – the fuel for the nervous system and 'Grease' for the joints. Swarmed by offers, Samuel “Sam” Mikulak is currently assessing future choices. But that's the problem that conventional diets contain exceptionally high in fat – up to 40% of the total energy value of the daily diet. If you set a goal does not take fat and eat only fresh water and all cooked, the proportion of fat in your diet down to 7%.
Where will fats? The fact that they are part of many foods, including meat, fish, nuts and even vegetables. Amateur bodybuilder should not set themselves such an extreme challenge. Just follow the typical kulturisticheskomu menu and fat percentage drops to 15% of the energy of your diet. If we assume that you have to 'eat' 3300-3500 calories a day, it turns out that the fat will have 495-500 calories. One gram of protein 'weighs' 4 calories, so that the proteins in your diet will have 1188 calories. Subtract the total amount of 'fat' and protein-calorie daily intake of the difference and get to 1600 calories.