img src=”http://www.orlandosentinel.com/media/thumbnails/photo/2009-06/47498711-14114252.jpg” alt=”Body wars” width=”75″ height=”57″
 |  |
 |  |
This is a video I put together to hopefully provide some helpful information regarding how to build muscle. I apologise if you don’t share my dance music taste, lol. There’s quite a bit more I could have added and some areas may be difficult to understand, feel free to ask questions. 1. Nutrition 2. Sleep 3. Workout -Repeat! Calorie calculator: www.freedieting.com When you get your maintenance calories, add 500 to them and use that as your “bulking” calories. You want to aim to eat this amount of food in a day. Roughly, 35% should come from protein, 45% from carbohydrates and 20% from fat (there’s a mistake in the video, 20% instead of 25%). So for example, if you required 4000 calories to “bulk” - basically put on weight - you need to do the following simple calculations: 35% of 4000 (4000 x 0.35) = 1400 calories in a day from protein. 45% of 4000 (4000 x 0.45) = 1800 calories in a day from carbohydrates. 20% of 4000 (4000 x 0.20) = 800 calories in a day from fat. So you can then construct a daily meal plan with a serving of protein at each meal. Do the simple calculation to determine how many calories you need at each meal: 4000 / 5 = 800 (5 can also be 6, 7 etc depending on how many meals you wish to eat in a day) Obviously that’s a lot of calories, you can split that up further with some meals higher in calories than others, simply put, you want to hit your daily calorie amount.
 | US $10.49 (3 Bids) End Date: Tuesday Mar-09-2010 14:31:47 PST Bid now | Add to watch list |
 | US $27.99 (0 Bid) End Date: Tuesday Mar-09-2010 16:46:36 PST Buy It Now for only: US $30.99 Bid now | Buy it now | Add to watch list |
 | US $24.95 End Date: Tuesday Mar-09-2010 18:14:37 PST Buy It Now for only: US $24.95 Buy it now | Add to watch list |
 | US $24.95 End Date: Tuesday Mar-09-2010 19:39:19 PST Buy It Now for only: US $24.95 Buy it now | Add to watch list |
 | US $19.95 (0 Bid) End Date: Tuesday Mar-09-2010 21:59:59 PST Bid now | Add to watch list |
 | US $34.99 End Date: Wednesday Mar-10-2010 8:22:59 PST Buy It Now for only: US $34.99 Buy it now | Add to watch list |
 | US $24.95 (1 Bid) End Date: Wednesday Mar-10-2010 14:26:32 PST Bid now | Add to watch list |
 | US $14.95 End Date: Wednesday Mar-10-2010 15:53:01 PST Buy It Now for only: US $14.95 Buy it now | Add to watch list |
Leave a Reply
You must be logged in to post a comment.