In a recent issue of Men’s Health magazine, they provide a formula from Alan Aragon, M.S. that calculates your calorie needs if you’re looking to gain some muscle weight.<\/p>\n
They also mention that under-muscled people tend to overestimate their calorie intake, while overweight people tend to underestimate.<\/p>\n
Step 1: (T<\/span>) – Take your current weight and add 12 to 24 pounds<\/strong>.<\/p>\n This is a realistic range for the muscle mass you can build in a year; it also depends on how long you’ve been lifting weights. If you’re a beginner, you’ll be able to gain more pounds than an advanced weight trainer will.<\/p>\n Step 2: (H<\/span>) – Total your weekly training hours<\/strong><\/p>\n Include warmups and any additional cardio.<\/p>\n Step 3: (C<\/span>) – Calculate the calories you’ll need<\/strong><\/p>\n The formula:<\/p>\n T \u00d7<\/strong> (H + 11) = C<\/strong><\/span><\/p>\n The 11<\/span> represents high-intensity training for the average guy, according to Aragon’s client experience.<\/p>\n If the number of calories seems too high, drop it by 10% and work your way up gradually as your body adapts to the food load.<\/p>\n Step 4: Break down your protein, carbohydrate, and fat requirements<\/strong><\/p>\n (P<\/span>) – Daily protein intake in grams:<\/p>\n T \u00d7<\/strong> 1.25 = P<\/strong><\/span><\/p>\n Your protein should come mainly from lean meat and fatty fish.<\/p>\n Daily carbohydrate intake in calories:<\/p>\n [C – (P \u00d7 4) – (F \u00d7<\/strong> 9)] \u00f7\u00a04<\/strong><\/span><\/p>\n Go with unprocessed and minimally processed foods, like fruit, potatoes, and whole grains.<\/p>\n (F<\/span>) – Daily fat intake in grams:<\/p>\n T\u00a0\u00f7 2 = F<\/strong><\/span><\/p>\n Choose mostly sources of mono-unsaturated fat (such as nuts, avocados, olive oil and other vegetable oils) along with some saturated fat from dairy sources (such as milk and cheese).<\/p>\n","protected":false},"excerpt":{"rendered":" In a recent issue of Men’s Health magazine, they provide a formula from Alan Aragon, M.S. that calculates your calorie needs if you’re looking to gain some muscle weight. They also mention that under-muscled people tend to overestimate their calorie … Continue reading