Build Muscle Food

Build Muscle Food – 20 Foods That Build Muscle …continued

This is the second page of a two page article, the page to read first is here: what to eat to gain muscle that includes the top 20 foods that build muscle.

How Do I Know How Many Calories A Day To Eat?

Well, to keep at the same weight every day you would be required to consume enough calories to cover the energy usage of your body as if it were resting (basal metabolic rate), then eat enough extra calories to provide energy for your workouts. If you wish to build muscle mass, on top of this figure you will need to add at least another 500 calories daily possibly more from foods that build muscle!

Tired Of Trying To Work Out What To Eat And When? Why Not Follow The Proven Nutrition Plan Here! 

Can You Show Me How To Work This Out?

Yes, one way to do this is using the Katch-McArdle formula (BMR based on lean body weight). Here it is:

Men: BMR = 66 + (13.7 X wght in kg) + (5 X hght in cm) – (6.8 X age in years)

Women: BMR = 655 + (9.6 X wght in kgs) + (1.8 X ht in cm) – (4.7 X age in years)

Once you have gotten this figure you should then multiply it by one of the following to allow for your daily activity levels:

Sedentary = BMR X 1.2 (desk job, little or no exercise)
Lightly active equals BMR X 1.375 (sports/light exercise 1-3 days/wk)
Mod. active equals BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active equals BMR X 1.725 (sports 6-7 days/hard exercise/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc..

So, if you are doing cardio and weights frequently then you should multiply this by at least 1.725. This will cover the amount of energy for your daily needs. This amount then needs to be altered to suit your goals. If your goal is muscle building, a further 500 calories each day need to be added to this amount from typical build muscle foods .

So, for arguments sake lets say the number you figure out is 3000 calories then that would mean 6 meals everyday which each contain 500 calories of build muscle food. To follow this strategy one build muscle food snack or meal would be based around 11 gram coming from fat, 62 grams coming from carbohydrate and 37 grams coming from protein. This is due to the fact that a gram of protein or carbohydrate equals 4 calories where as a gram of fat equals 9 calories.

Correct muscle building nutrition eating foods that build muscle and working out your calorie needs like this is what is going to ensure you build muscles fastest, not any hyped up new exercise routine or supplement!

 Tired Of Trying To Work Out What To Eat And When? Why Not Follow The Proven Nutrition Plan Here! 

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