This entry was posted on Monday, November 9th, 2009 at 11:22 pm and is filed under Bodybuilding. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
Rec and Sports
Recreation and Sports Information
Read How to Calculate Daily Calorie Needs For Gaining Muscle
Adequate nutrition and calories from good sources are of primary importance to gain lean muscle. You need to eat big to bulk up; there is no way around it. But exactly how much is “big”? Use the formula given here to calculate your own requirements.
Muscle building programs revolve around optimizing daily caloric needs to your specific requirements. Eating more can make you gain fat, not muscle. And eating less can make you never gain the bulky muscles you wish to build. Here is the four part formula:
1) Lean muscle mass calculation: Measure your body fat percent with the help of a skin caliper. For instance consider it is 10%. If you weigh–0 pounds, 10% of it is– pounds. This is the amount of your fat mass. Subtract this number from your total body mass (140 minus–) to get your lean muscle mass – 126 pounds.
2) Finding your resting metabolic rate: This is the number of calories you need to just keep yourself functioning. The formula to calculate resting metabolic rate is: RMR = Lean muscle mass x 10 + 500. In our example RMR comes to 126×10+500=1760 calories
3) Calculating calorie intake to maintain current weight: To find out how many calories you need per day to maintain your current weight, multiply your RMR by Activity Index. If you lead a sedentary lifestyle, your activity index is 1.2. If you lead a moderate lifestyle, your activity index is 1.4. And if you lead an active lifestyle, your activity index is 1.6.
Continuing with our example, consider you lead a moderate lifestyle. Therefore to maintain your current weight you will need 1760×1.4=2464 calories.
4) Positive calorie intake to gain muscle mass: To gain muscle not fat, you need to eat about 500 more calories per day than the number you have calculated in the previous step. If you are indeed gaining fat you should cut down your intake by 250 calories and see how it goes. While if you are not building muscle it is essential to consume 250 additional calories.
Carry on for 15 days with the plan you have worked out and make an assessment thereafter. If you are also working out wisely in the gym and resting well, you can be a burly man in weeks.
To learn more about muscle building, check out Cecil Kelly’s authoritative articles on bodybuilding.
categories: muscles,muscle building,body building,bodybuilding,weight training,exercise,fitness,health,weight loss
Leave a Reply