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Building up the body mass through a proper well-planned diet is the second  important factor after strength training. It is need for majority male in the world. Subject is needed to take in more calories than they burn to obtain energy balance for muscle building. If the subject wants to build muscle, they need to take in more calories than they burn to obtain energy balance. This solution is a simple in principle that energy intake must exceed energy expenditure for a suitable length of time. There’s some mathematical formulas which can find out the right portion of extra calories intake to gain muscle mass depends on the amount of calories being used for each day based on their age, gender, height, weight and activity level. Once the amount of calories burned per day is determined, the amount of additional calories need to consume and also the length and intensity of the workout should not be ignorant. A human body able to build at most about a half-pound which is 0.23kg of muscle mass each week, so if subject consuming too many additional calories with the intent of build more muscle, they will also gain fat too. According to Wahl (1999), he suggested consuming an extra 250 – 500 calories per day to gain mass healthily. By consuming adequate amounts of lean protein such as chicken, fish, lean red meat, egg whites, low-fat cottage cheese or a protein supplement should not be forgotten as it is important to take in. Recently, skinny guys and girls having some hard time building up muscles and gaining up weight. The reasons are probably progressive overload, not training with enough frequency or doing too many set and rep and more. Though it is hard to gain muscles and weight but it is possible to gain with a meal plan and proper exercise. This study purposes is to find out the calorie intake at the optimum level where it is effective enough to maximize muscle gains, while minimizing fat gains.1.1 Purpose Of Study In this study, you will be able to know:Estimation of Lean Body Weight Basal Metabolic Rate (BMR)Daily Calories Burned Through Activity

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