Back to Muscle Gaining
October 14, 2009
The last few posts have concerned fats, and there’s a lot more about fats that we could get into, and that we will discuss in future posts. However, we got into the fat discussion as part of a discussion on the food necessary for gaining muscle mass. So, in order to stay on track, let’s summarize what has been covered so far regarding how to gain more muscle.
Maintaining and gaining muscle has several advantages, some of which we covered in a previous post. Two that many people find particularly appealing are that muscle is metabolically active (i.e. it burns calories) and thereby makes it easier to lose fat or maintain low fat levels, and that it helps a person look his/her best.
Also, for those that would like to tone, please realize that when a person tones, the toning process is one in which the person typically loses fat and either maintains, or gains, some muscle mass. So, in this case, the person may gain muscle mass, just not a lot of it.
Do you remember the muscle gaining formula? Here it is:
–> progressive muscle overload through resistance training + adequate food + enough rest = more muscle
Mostly, we’ve been discussing the food portion of this formula. Let’s summarize the information we’ve gone over up to this point.
2. Determine the approximate number of calories you need to maintain your current weight, given your current activity and body fat levels.
3. Add 2 calories per pound of lean body weight so that you have a target number of calories to consume to power you through all of your activities PLUS those necessary for building tissue (muscle).
4. Calculate the amount of protein you need (a max of 1.8 grams per kg of body mass).
5. Calculate the amount of fat you can consume (at most 30% of total calories), and strive to eat “healthy” fats — particularly those that contain omega-3 fatty acids.
6. Your remaining calories should be carbohydrates. We’ll cover carbohydrates in future posts.
Soon, at darrylpace.com, calculating each of the numbers in steps 2 through 6, above, will be straightforward and quick.
As for the results you get from all of these calculations, they will be used as targets. You’ll aim at those targets by keeping up with your energy (food) intake via a simple and effective weight management tool, i.e. a journal.
This probably sounds complicated. At the end of this series, I will put everything into a nice concise informational package so that it is simple and easy to follow.
19 Responses to “Back to Muscle Gaining”
- December 2016 (1)
- November 2016 (1)
- October 2015 (1)
- July 2015 (1)
- May 2015 (1)
- January 2013 (3)
- August 2012 (1)
- July 2012 (2)
- March 2011 (1)
- February 2011 (4)
- January 2011 (1)
- November 2010 (1)
- October 2010 (1)
- July 2010 (1)
- May 2010 (1)
- April 2010 (12)
- March 2010 (14)
- February 2010 (5)
- January 2010 (4)
- December 2009 (3)
- November 2009 (6)
- October 2009 (20)
- September 2009 (17)
- August 2009 (5)
- July 2009 (20)
- June 2009 (18)
- May 2009 (2)