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Are Excess Calories Really Required To Build Muscle?

Saturday, January 10th, 2009 Subscribe To Our Feed

The process below will allow us to calculate a target calorie intake per day that will allow you to maximize muscle gains while minimizing the amount of fat you put on.

The method is a four-step method:

1. Determine your weight and % body fat.
* Example: 210 pounds at 20% Body Fat

2. Calculate your lean body mass.
* Example: 210 x (100% – 20%) = 168 pounds

* Note: If you do not know your lean body mass, do not worry. Use “0%” in the above calculation. The result below will still give you a good starting point for determining how many calories you should eat per day to build muscle. Adjust the calories upward if your lean body mass is not increasing.

3. Determine your caloric needs per day by multiplying by lean body mass by 19.

* Example: 168 x 19 = 3192 calories eaten per day to build muscle

* Note: This calculation assumes you are undergoing a rigorous workout program that includes weight training several times per week. One of best way to find correct information is-Go For Muscle Building downloadable e-book

Nobody can tell you how many calories you need. It depends on your muscle mass, body-weight, activity levels, etc. Start with body-weight in lbs x 18kcal daily and experiment from there.

* Lose Weight. BW x 16kcal. Measure your body fat weekly using a fat caliper. Eat the same amount of calories as long as your body fat improves. Cut 500kcal when you don’t progress.

So your best bet would be to eat enough calories to support your body and increase the amount of protein you eat. Keep your 1200 calorie base, then add some lean meats, low fat diary products, eggs, bean/grain combinations (which makes a complete protein), nuts, whey powder to make your additional calories high protein. Make sure you’re having healthy snacks and not just 3 meals a day. That will help keep your metabolism up. Find out more information in muscle building resources directory

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