Muscle - All The Formulas You Need

In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale.

If you haven't gained by then, increase your calories by 500 a day.)

A. Your weight in pounds.

B. Multiply A by 12 to get your basic calorie needs.

C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise).

D. Strength training: Multiply the number of minutes you lift weights per week by 5.

E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8.

F. Add D and E, and divide by 7.

G. Add C and F to get your daily calorie needs.

H. Add 500 to G. This is your estimated daily calorie needs to gain 1 pound a week.

posted from Bloggeroid

How much protein? Muscle

Eat Meat

Shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day, according to a landmark study in the Journal of Applied Physiology.

(For example, a 160-pound man should consume 160 grams of protein a day—the amount he'd get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.)

Split the rest of your daily calories equally between carbohydrates and fats.

posted from Bloggeroid

Muscle - Carbs after Workout

Down Carbs After Your Workout

Research shows that you'll rebuild muscle faster on your rest days if you feed your body carbohydrates. "Post-workout meals with carbs increase your insulin levels," which, in turn, slows the rate of protein breakdown, says Kalman. Have a banana, a sports drink, a peanut-butter sandwich

posted from Bloggeroid