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Read How to Determine Daily Calorie Intake for Gaining Muscle |
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Written by Cecil Kelly
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Sunday, 15 November 2009 08:45 |
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Nutrition is the most vital part of any bodybuilding program. Without adequate calories it is impossible to gain any muscle weight. Find out just how many calories you need per day to gain lean muscle mass with the formula given below.
by CecilKelly
Nutrition is the most vital part of any bodybuilding program. Without adequate calories it is impossible to gain any muscle weight. Find out just how many calories you need per day to gain lean muscle mass with the formula given below.
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) Calculate lean muscle mass: Get hold of a skin caliper and measure your body fat percent. For example let us assume it comes to 10%. If your weight is--0 lbs, it means that you have-- lbs (10% of--0) of fat mass. Now subtract it from total body mass to calculate your lean muscle mass. In this example it works out to--0-14 = 126 lbs.
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 126x10+500=1760 calories
3) Calculation of calorie intake to stay the same weight: Now let us find out your daily caloric intake by taking into consideration your level of activity. Multiply RMR by your Activity Index to calculate how much you need to maintain your current weight. If you are mostly sedentary, your activity index is 1.2. If you are moderately active, your activity index is 1.4. If you are very active, 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 1760x1.4=2464 calories.
4) How much more to gain muscle? Consume 500 more than the number of calories you have just calculated, which should be the optimum intake to gain muscle not fat. Cut 250 if you seem to be putting on fat and add 250 if you are not building muscles at a good rate.
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.
About the Author:
To find out more about natural body building, read Cecil Kelly's excellent articles on weight training. |
