Sports Nutrition Advice read more. Sports Foods - What's right for me? What's Your Goal? Circuit Training Programs read more. Why Choose Maximuscle Protein? What is Informed-Sport? Earn Loyalty Points. View all Articles. Eat enough calories Most people who struggle to gain weight misunderstand the most basic principle - 'the body will only grow if you provide it with surplus of high-quality calories each day'.
Eat sufficient high-quality protein Consuming sufficient high-quality protein is essential for building muscle. Don't let the 'low fat' myth ruin your goals In the contrary to popular belief, fat is in fact a very important nutrient in your diet, it is important for a number of essential processes in the body that help to make us healthy, for example some of the essential fats found in oily fish, e.
Fuel your workouts with carbohydrate and creatine Eating the right carbs is important too. Be at your best with more sleep and less stress.
Try and make sure you get at least hours of sleep each night. Be Smart And Choose The Most Effective Muscle Building Exercises Choosing the right muscle building exercises can make the difference between endless frustration and achieving the physique of your dreams. To maximise strength and mass gains stick to compound exercises. After a cardio workout make sure protein and carbs are consumed soon after.
Take Advantage Of The Vital Post-Workout Muscle-Building Period Fuelling your body correctly after training is critical in your quest for more muscle - so be sure to consume a suitable recovery drink as soon as possible following your workout.
Article written by Paul Olima Paul Olima is an influential personal trainer with a specialism in deadlifts. Paul has been an ambassador for Maximuscle since As an ex-professional football and rugby player, Paul has a broad array of experience including being body doubles for Mario Balotelli and Usain Bolt. Paul Olima's sporting hero is Jonah Lomu. Our Products. Related Products. Maximuscle Creatine Monohydrate g.
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This can be attributed to the fact that with a calorie deficit you ARE losing fat. However, as the fat cells release triglycerides for energy use, they can take up water in it's place.
So even though fat is being burned, weight stays the same becuse temporarily the fat cells hold onto water. This is why expecting one pound loss for every 3. Even if a pound of fat is lost we see wild fluctuations from fat cells holding water, changes in carb and sodium intake, how much food is in your stomach or bowels and so forth. These aspects vary, however, from person to person depending on gender, diet, and starting body fat percentage. For instance, women use more fat for fuel than men and lose less LBM.
Diets with sufficient protein and exercise regimens with adequate resistance training spare LBM and therefore shed more fat.
And finally, people with higher levels of body fat use more fat for fuel, and less LBM. If a person creates a 3, caloric deficit, that deficit does not come solely from fat. Therefore, the total weight loss for that person would be about 1. If that math just broke your brain, relax. And because there a fewer calories in a pound of muscle, body weight will go down quicker if more muscle is lost, as opposed to body fat. Unfortunately this does not work the opposite way. And before you get your hopes up, I must clarify that it does take more than calories to build a pound of muscle.
Some people have assumed that if a pound of muscle only contains calories then to create a pound of muscle, you only need to eat calories above maintenance. If this thinking was correct, then you could gain a pound of muscle every month by eating 23 calories per day over maintenance. If that sounds too good to be true It takes more energy to store calories in the body when weight is being gained.
So even though one pound of muscle may only contain about calories, it may take or more calories to build that muscle in the first place. Real talk: This is why a small calorie surplus is needed, consistently, to create a new pound of muscle.
You need about or so excess calories to build a pound of muscle. When we consisder that most people can only gain a few pounds of actual muscle maximally per month, that comes down to calories over maintenance daily. Not much at all. And you can't force muscle growth which means eating more will only lead to fat gain. Fat loss is more akin to demolishing an old building. Without going to extremes, in general as long as protein is high the greater calorie deficit we create, the more fat we lose.
So it's like the more you swing the wrecking ball, the faster the building comes down. However, building a pound of muscle is like creating a new structure. It might not take much to keep the building up and running like utilites, maintenance etc. But creating a new addition or new building entirely takes a TON of effort.
Building muscle is rate limited. In particular, the closer you get to your potential best physique, the less potential for muscle gain you have left.
If you were trying to push hard into a surplus at that stage, it would be ill-advised. Personally, my first proper introduction to concepts related to calories and macros came from spending time on the bodybuilding. And a kcal per day surplus would be double that at almost 1kg per week.
This is backed up by similar recommendations in nutrition textbooks that that base it on the composition of muscle mass and how much energy is required to create that muscle mass. So these calculations are often based on a combination of the calories required to build that amount of muscle, using the number of calories required for the protein, fat and glycogen.
I like the simplicity of this idea, but unfortunately, it is more complex than this. Reasons why it can be almost impossible to come up with a clean number include:. There are a whole bunch more factors. But this dramatically increases complexity. For example, if you give somebody a kcal surplus, is it ACTUALLY a kcal surplus if their energy expenditure increases by kcal due to having more calories coming in?
The way I look at it, although we have heaps of ways we can theoretically think about this, all that we really care about is what happens in practice. We only really care about what ratio is muscle vs fat at different calorie surplus sizes.
Even though this is an area that a lot of people are curious about there is a surprisingly small amount of research on the topic. For people who are new to training and have everything in their favour, kg per month is probably going to be ideal. For females, I would likely go at the more conservative end of that spectrum.
Going higher than these rates is okay if you are willing to embrace some more fat gain. A dreamer bulk is where you spend an extended period of time in a larger than ideal calorie surplus, under the impression that a lot of what you are gaining is muscle, and then end up disappointed that a large percentage was fat.
Often for males, this will be a kg total gain in body weight over this timeframe as well.
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