In my previous post (pt.1) we looked at training in order to bulk up like Affleck has successfully done for his upcoming role as batman. Obviously that's only half the battle! Proper nutrient intake is also important. Now I don't know for sure what Bens diet consisted of, but I'd put money on it was something like this...
The 5,4,3,2,1 nutrition basics protocol
5 small-medium meals a day should be consumed in order to consume enough nutrients, increase the metabolism and maintain energy.
To work out how many carbs you should be eating per day, use this simple formula:
4 x bodyweight in kg = total grams of carbs per day
For example if you weigh 80kg you'd need 320g of carbs per day. Divide this number by 5 and that's how many grams of carbs you should put in each meal. Good carb sources include sweet potato, quinoa and all green vegetables.
Aim to drink at least 3 litres of water per day.
To work out how many grams of protein you should be eating per day, use this simple formula
2 x bodyweight in kg = total grams of protein per day
For example if you weigh 80kg you'd aim for at least 160g of protein per day. Once again divide this number by 5 and that's how much protein you should have in each meal. Good protein sources include eggs, chicken, fish and nuts.
Allow yourself 1 treat meal per week. This could be whatever you're craving, wether that's a pizza, burger and chips or a slice of cake! This will help keep you motivated and a few dirty calories will help towards the muscle building process and keep your metabolism stoked. The only rule is, you have to get straight back on the good quality, clean nutrition intake right away for the next meal.