Your Calisthenics Diet: What to Eat to Build Muscle and Get Ripped

Your Calisthenics Diet: What to Eat to Build Muscle and Get Ripped

You can have the most perfect calisthenics routine, but without the right fuel, your body simply won't build muscle or shed fat effectively.

The principles of nutrition are the same whether you lift weights or your body: calorie balance and macronutrient management.

This simple guide will help you determine your intake for two primary goals: Bulking (Muscle Gain) and Cutting (Fat Loss). 

Note that most people don't need to bulk despite what they think!

1. Find Your Starting Point: Total Daily Energy Expenditure (TDEE)

Your TDEE is the number of calories your body burns in a day. You can find many free online TDEE calculators; simply input your height, weight, age, and activity level (select "Moderately Active" or "Active" if you train 3-5 days per week).

• TDEE Example: A typical 160-pound man who trains 3 times a week might have a TDEE of around $2,500\text{ calories}$.

2. Determine Your Calorie Goal (The Calorie Balance)

Once you know your TDEE, you adjust your intake based on your goal:

• Goal: Hypertrophy (Building Muscle): You must be in a caloric surplus.

  • Goal: TDEE + $250\text{ to }500\text{ calories}$.

  • Example: $2,500+300=2,800\text{ calories per day}$. This moderate surplus minimizes fat gain while maximizing muscle synthesis.

• Goal: Cutting (Getting Ripped/Fat Loss): You must be in a caloric deficit.

  • Goal: TDEE – $500\text{ to }750\text{ calories}$.

  • Example: $2,500–500=2,000\text{ calories per day}$. This deficit ensures fat loss without sacrificing too much muscle mass. 

3. Macronutrient Targets: The Calisthenics 3-Way Split

Once you have your calorie goal, you need to split the calories into the three macronutrients: Protein, Carbohydrates, and Fats.

A. Protein (The Muscle Builder) 

Protein is the most critical macronutrient for muscle repair and growth, especially when training frequently with calisthenics.

• Target: $0.8\text{ to }1.0\text{ gram per pound of body weight}$

• Example (160 lbs): $160\text{ grams of protein per day}$.

• Best Sources (Whole Foods): Chicken breast, eggs/egg whites, lean beef, fish (salmon, tuna), cottage cheese, Greek yogurt, lentils, beans.

B. Fats (The Hormone Regulator)

Fats are vital for hormone production (like testosterone, which aids muscle building) and general health. They should constitute 20-30% of your total daily calories.

• Target: Approximately 25% of Total Calories (or $0.3\text{ to }0.4\text{ grams per pound of body weight}$).

• Example (2,500 calories, 25%): $2,500\times 0.25=625\text{ fat calories}$. Since $1\text{ gram of fat}=9\text{ calories}$, this is $\approx 70\text{ grams of fat}$.

• Best Sources (Unprocessed): Avocado, nuts (almonds, walnuts), olive oil, natural peanut butter, fatty fish (salmon), seeds (chia, flax).

 C. Carbohydrates (The Fuel Source)

Carbohydrates are your primary energy source for high-intensity calisthenics workouts (like max-effort sets and skill work). Carbs make up the remainder of your total calories after protein and fat are calculated.

• Target: Whatever is left over.

• Calculation: (Total Calories – Protein Calories – Fat Calories) / 4 (since $1\text{ gram of carb}=4\text{ calories}$)

• Best Sources (Complex/Whole): Oats, brown rice, whole-wheat bread/pasta, potatoes (sweet and white), quinoa, and plenty of fruits and vegetables.

4. Sample Meal Prep Ideas (Focused on Whole Foods)

To keep your diet simple and effective, focus on these easily prepared, unprocessed meals:

Nicolas

PS: Join the Online Calisthenics and Train with me here!

Frequently Asked Questions

1. What are the two core principles of nutrition for building muscle and shedding fat with calisthenics? The core principles of nutrition are the same whether I lift weights or use my body weight: calorie balance and macronutrient management.

2. What is TDEE, and how do I use it to set my calorie goal? My TDEE (Total Daily Energy Expenditure) is the number of calories my body burns in a day. I find it using a free online calculator by inputting my height, weight, age, and activity level (e.g., "Moderately Active" if I train 3-5 days per week).

3. What is the target calorie range for Hypertrophy (Building Muscle), and why is it moderate? To build muscle (Hypertrophy), I must be in a caloric surplus. The goal is my TDEE + 250 to 500 calories per day. This moderate surplus minimizes fat gain while maximizing muscle synthesis.

4. What is the target calorie range for Cutting (Getting Ripped/Fat Loss)? To achieve fat loss (Cutting), I must be in a caloric deficit. The goal is my TDEE – 500 to 750 calories per day.

5. How much Protein should I consume daily for muscle repair and growth? Protein is the most critical macronutrient. My target should be 0.8 to 1.0 gram per pound of body weight. For a 160-pound person, this is approximately 160 grams of protein per day.

6. What is the primary role of Fats, and what percentage of my diet should they constitute? Fats are vital for hormone production (like testosterone) and general health. They should constitute 20-30% of my total daily calories.

7. Why are Carbohydrates important for a calisthenics routine, and what are the best sources? Carbohydrates are my primary energy source for high-intensity calisthenics workouts (like max-effort sets and skill work). The best sources are complex/whole foods like oats, brown rice, potatoes, quinoa, and plenty of fruits and vegetables.