How Many Calories Should I Take In?

I recently receive this question from a client looking to break a plateau.

"Floyd, I can?t seem to put on muscle no matter how intensely I lift weights. I work out hard and always have mind-blowing workouts, but the muscle just won't come on. What's wrong with my training?"

At first, I really had to wonder where this guy was going wrong with his training and his goal to build muscle? I eventually found out that this individual was eating about 1,900 calories per day on a 6 ft body.

It's difficult to recognize, but I had explained to this individual that nothing is wrong with his training program. The problem is with his nutrition. The nutrition program he designed was also significantly lacking in protein.

This isn't an uncommon problem or uncommon question from a client. Most people quickly learn the best methods for training, but few know how many calories to consume or how much protein, carbohydrate and fats to eat in order to build muscle.

Of all factors related to putting on muscle, such as workouts, supplements, rest, lack of stress and nutrition, I rank nutrition as top priority. Now, I'm not suggesting that the other factors are insignificant. They are all very important. However, based on my experience, nutrition is tops!

When I started in the personal training business, I wanted simple answers and a very straightforward approach. However, I just couldn't find one. Everyone told me something different about how to eat in order to put on muscle. I remember the answers, "just eat more", "take in more protein", and "don?t eat junk food." All correct answers, but they told me very little.

I'm going to save you time searching for the right formula by providing a concrete plan to put on muscle. This is truly a system that works, so lets get to it!

1) DETERMINING CALORIES To Take In

This formula is based on putting on muscle, not strictly body fat loss.

FORMULA FOR MEN:

A very active male seeking weight (muscle) gain = ideal body weight x 17

A moderately active male seeking weight (muscle) gain = ideal body weight x 16

Inactive male beginning a weight (muscle) gain exercise program = ideal bodyweight x 15

FORMULA FOR WOMEN

A very active female seeking weight (muscle) gain = ideal body weight x 15

A moderately active female seeking weight (muscle) gain = ideal body weight x 13

Inactive female beginning a weight (muscle) gain exercise program = ideal bodyweight x 12

Example: A moderately active male currently weighing 160 pounds wants to put on muscle. His goal is to add five pounds of muscle to his frame. Here is the formula: 165 (ideal body weight) x 16 (moderately active male) = 2,640 calories.

2) DETERMINING RATIO OF PROTEIN, CARBOHYDRATE AND FATS

Now that we know how to determine calories, let's take a look at how to calculate ratios of protein, carbohydrate and fats. If you're looking to put on muscle, a ratio of 55 percent carbohydrate, 30 percent protein and 15 percent fat is an excellent balance.

*55 percent carbohydrate (keep refined carbohydrates to a minimum) will provide ample energy for intense workouts.
*30 percent protein will provide the necessary building blocks for muscle development.
*15 percent fat will help with strength levels. (Most people interested in building muscle will actually lose strength if dietary fat is reduced too low.)

Example: Our male, who will be consuming 2,640 calories.

55 percent of 2,640 calories = 1,452 calories from carbohydrate

30 percent of 2,640 calories = 792 calories from protein

15 percent of 2,640 calories = 396 calories

(Keep in mind that this is about gaining muscle, not having fat loss as your primary goal. Fat loss ratios and calorie calculations are different than the above.)

3) HOW DO I EAT AND WHEN DO I EAT?

The best way to put on muscle is... carefully. You can't expect to eat pizza and other fast foods every day and put on quality muscle. Muscle doesn't come on quickly. In fact, it takes consistency, hard work and patience.

I know you want to see some type of meal sample right? Now, the following is merely a sample! It's not customized for you, so don't just use it because it looks good.

Meal spacing is important in order to control blood sugar levels. However, when one wants to put on muscle, it's important to raise blood sugar levels immediately after the workout with a protein/carbohydrate shake. The carb source should be primarily glucose based, such as grape juice. This is prime time to shuttle vital nutrients into the muscle through the manipulation of insulin levels. Meals should be spaced every two to three hours except for the post-workout time frame.

A sample meal schedule may look something like this:

6:30-8 a.m. -- egg white omelet, 1 cup oatmeal
9:30 a.m. -- 5 oz. tuna, 4oz. starch, 1 cup vegetables
12:30 p.m. -- 5 oz. chicken breast, 4 oz. sweet potato
3:30 p.m. -- meal replacement shake
6:00 p.m. (post-workout) -- 30-40 grams protein powder, 8 oz. of grape juice
7:00 p.m. -- 5 oz. turkey breast, 1 cup brown rice, 1 cup vegetables
9:00 p.m. -- 1 cup cottage cheese, 1/2 apple, 5 almonds

That's it!

You have most of what you need for success.

Putting on muscle is a combination of intelligent nutrition, workouts and supplementation.

If you have any questions, please feel free to contact us @ carbinspersonaltraining@live.com!