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

Burn More Fat with Compound Exercises

For fat burning purposes, you could do a circuit style workout. Again, use the compounds exercises to your advantage. Big compound movements will recruit more muscles and fibers than isolation exercises, which increases the metabolic demand.

Circuit number 1

Romanian Deadlifts

Flat bench press

Dumbbell lunges

Supinated grip pull-ups

Leg press

Standing barbell overhead press

The goal is to do 3-4 sets of this circuit with a rest of 2 or 3 minutes between sets. The rule of thumb is to be able to finish the full 3 sets. Pick a rep range but don’t go more than 8 reps on each. However, on the leg press, I would use 20 reps to have the full effect, or shock. If you go all out for each of them, you can be done in 20 minutes.

5 June 2013 current weight

Current Weight is 82 kgs

May 20th 2013: Rebirth