Blog
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.
1. Get a skin caliper and measure your body fat level. Using this measurement, you can determine your lean body mass.
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.
Fish oil capsules contain "good" fat
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.
A blank notebook can be used as 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.
Darryl
19 Responses to “Back to Muscle Gaining”
ARCHIVES
- 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)
Suscribe RSS
CALENDAR
| M | T | W | T | F | S | S |
|---|---|---|---|---|---|---|
| « Mar | ||||||
| 1 | 2 | 3 | 4 | 5 | ||
| 6 | 7 | 8 | 9 | 10 | 11 | 12 |
| 13 | 14 | 15 | 16 | 17 | 18 | 19 |
| 20 | 21 | 22 | 23 | 24 | 25 | 26 |
| 27 | 28 | 29 | ||||
PAGES
CATEGORIES
- Blog (129)
- Fitness (20)
- Health (5)
- Product Review (4)
- Success (8)
Hey Darryl, As of October 19th we will be offering a food journal to anyone who wants one. We are testing out a new way to encourage folks to get healthy.We’d love to have some of your fans participate – we’ll even waive the fee for anyone who mentions you so we know they’re coming from the good side.
Food Journal, Katie
Talking about fat & muscle, I think of the martial artist Bruce Lee ’s lean muscle.
John Ho
Numerology Expert Birthday Numeroscope
Great information as always that makes me want to take better care of myself.
Seize the Day,
Rob
Simple Survival Tips For Disasters and Emergencies
I heard once that the fish oil capsules are not a great idea because if they are not really fresh, the oil actually goes bad inside the capsule. Any input on this?
Next, I have a question….. I used to be a gym rat years ago, so I can usually tone up pretty quickly. I don’t look bad for 40 something, but I can’t seem to “re-tone” the area of my chest that meets my underarms. Back in the day, I did incline bench presses. I can’t do them anymore because first of all, I don’t have a bench anymore, but more importantly, I have a touch of scoliosis and it really hurts my back to do them.
I looked at a chart of the muscles, and it looks like that area is part of the pectorals. But I remember that area not being toned with regular bench presses. It wasn’t until I started doing inclines and another exercise where you sit and pull the weighted bar down in front of and behind your head with spread arms. Not sure if you know what I mean, but you need a machine to do that one.
Any ideas on how to tone that muscle again. It’s one of the few parts on me that looks like an old lady’s body! lol
Lisa McLellan, Child Care Expert
Babysitting Services, Babysitting Tips, Babysitters, Nannies
Good methodology and simple advice. Now can yo udo it for us?
Education is the first step, how do you move people past inertia?
Mastery and Team Building, Kate McKeon
Darryl,
As always some very good information to use.
Lynn Lane
The Warrior Of Success
Darryl:
I’ll need to make the fat calculations, but then again all this analysis seems to be relevant to getting in shape for a competition rather than for everyday life.
I guess it depends on one’s priorities.
Steve Chambers
Sales Training Speaker
Hi Darryl,
this is great. when are you going to add a membership forum area for the folks who personal train with you directly? And those of us who do so remotely?
Today I will do 2 twenty min walks minimum (it’s a writing day for me). Tomorrow and this weekend – time to start working with WEIGHTS! I have a goal to be down 1 pant size by early December….
Happy Dating and Relationships,
April Braswell
http://www.aprilbraswell.com/BoomerDating.html
I remember doing push -ups in elementary school, and when we complained (we were all about 8-9 yrs old), our gym teacher would lift up her arms and jiggle her bat wings. She then emphasized that was why we were doing these exercises.
Till this day when I think of muscle toning, I always go for my arms first.
Also, I saw that enough rest is part of the equation. Does sleep affect muscle gain as well?
MissMentor
Excellent always happy to learn more from your post.
Jose Escalante
http://www.joseescalante.com
Hey Darryl,
The question of sleep is a good one. I know there is some collolation with obesity and bad sleep patterns/disrupted sleep.
Keri Eagan
Alternative*Insight
Great advice. Thanks!
Martin O’Connor
http://smallbusinessdesighcenter.com
I always learn something when I open your blog.. thanks!
Scott Payne
http://www.scottpayne.me
Good post. Lisa’s comment made me laugh.
I’ve been working out daily and it really makes a difference.
Bert (alter ego- Mister P)
MisterP.org/blog
Great advice.
For me, it’s muscle gain for strength… so that when I’m rock climbing I can dangle on my arms that bit longer. Don’t want to put on too much weight though, otherwise I’ll need yet more strength!
http://www.martin-wright.com
I think I need a toning class after reading all your posts. Building up muscle would be my goal.
Vicki http://www.bridal-threads.com
I love the fact that toned muscles burn more calories!
Pam
Expert Houston Retirement Planning & Wealth Management Services
Oil and Gas Economics and Uncertainty Training and Consulting
I love how your posts all tie together Darryl.
Great stuff!
I think I am off to work out. You convinced me.
Robert Martin
http://www.carbuyinghq.com