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.
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