Caloric Consumption Print E-mail


The type of calories you consume are extremely important when it comes to putting on muscle size. If you were just aiming at putting on body size you could eat anything and get big. But since the goal is muscle girth, not stomach width, you have to be specific in what and when you eat. The critical point is in obtaining calories from quality protein and complex carbohydrate sources and avoiding sugars, most fats, and highly processed refined foods.

In gaining weight it is necessary to "push the envelope," or go to the edge, in the area of caloric intake. This should be done with the focus on protein and complex carbohydrates. The body does store excess protein and carbohydrates as bodyfat, but only after taking what it needs for growth first. This is the best manner in which to work with your caloric intake. Fats and excess sugars quickly add onto the body as fat, whereas protein and complex carbohydrates are first used for building muscle and energy maintenance. When you "take it to the edge" with caloric intake, as required for extra body size, you are ensuring that the body will first use the food for building larger muscles. You can then slightly lower your caloric intake if you find that you are consuming a bit too much (by checking bodyfat levels with a caliper) or by keeping your caloric intake at the same level but slightly increasing your aerobic/ cardiovascular work. By trial and error you can find your optimal level of caloric intake for putting on muscle mass while minimizing bodyfat increases. Some small bodyfat increase may occur and you have to decide how much you are willing to live with. Some champion bodybuilders try to not get beyond 10 to 20 pounds out of shape. Others use a bodyfat percentage - perhaps never letting the body get above 10 percent bodyfat, or some other specific goal. You will have to determine your own maximal fat levels that you are comfortable or uncomfortable with. Remember the key concept -the aim is to put on muscle size as opposed to just body size. The most accurate manner in which to do this is by carefully monitoring your food intake and really reading the labels of the food that you are eating.


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