Estimate Your Approximate Calorie Needs Everyday!

Posted on by 0 comment

Body building may sound simply like pumping a lot of iron and eating a lot of high protein high calorie foods to beef up like crazy, but that’s where the common conception of the process is sorely mistaken.

Body building and every regimen behind is nothing short of a well practiced and highly planned science.

Your goal is to help your muscles grow more.  To help the muscles in your body to be stimulated to grow and increase their mass faster and stronger in as short a time possible as you can make them grow.

Your aim is to increase your muscle mass significantly every single day, through the combined efforts of highly planned exercise programs along with precisely plotted dietary regulations, till you see a significant amount of muscle gain over time, that is sustainable.

So while in order to plan your diet and set down an efficient and regular workout schedule, it is best if you get a professional trainer rather than trying to do it alone, when it comes to tracking your own progress, it is great to do it yourself.

Keep an eye on the progress bar

Nothing is harder to do than following a regular and disciplined workout schedule and minding all the rules and dietary regulations that come with it.

It is hard to keep yourself focused and single mindedly train to achieve a goal.  No matter how determined you are, it’s hard to do that in something as strenuous and physically demanding as a body building exercise and diet regimen.

So the easiest way to motivate yourself is to simply keep a close eye on the progress.  Being able to physically quantify and see the calculated results of how much muscle increase you have managed to accumulate through your body building program can be both heartening and help you to not lose that drive for body building.

Also there is the important factor that you need to make sure you are still progressing.  The body is an instrument like any other.  If you over work it too much it will start rebelling.

And body building work outs are nothing short of pushing your body to its limits repeatedly every single day, on and on.  That can mean after a while your body simply stops trying to grow and stops making new muscles to keep up with your high calorie intake and your high intensity work out pattern.

So keeping a good track of how much muscle mass you are growing and how much difference your body building program is making is a good way to both motivate yourself and ensure that everything is working as it should be.

However, going to a professional trainer or something every single time you want to estimate your muscle gain is rather annoying.  And if the trainer is the sort to charge you for this service, then it will also get quickly expensive.

So it is best if you, as a bodybuilder learn how to estimate your own muscle mass increase progress, scientifically and if not highly accurately, then at least with reasonable approximation, so that you can calculate and see for yourself how far you’ve come any time you want to.

Also, calculating your muscle mass yourself has the advantage that once you get used to the status quo, you can also start adjusting your own calorie intake, monitoring it and increasing or decreasing it according to the demands of your body and the muscle growth you want.

So how to calculate this?

Calculating your own muscle mass and calorific needs

The first thing you are going to need – which indeed every body builder must own because it is highly useful and necessary – is a Skin fold Measurement Caliper.

Do you remember freshman or sophomore year Physics, were you learned about those little scientific instruments called Vernier calipers.  Vernier calipers were used to measure the radius or diameter or length and breadth of any small object that you wanted to measure.  You would just place the object between the two teeths of the caliper and adjust the screw dials till you got a measurement.  From this your experiment gave you lots of criteria, like calculating density and mass and so on.

The skin fold measurement caliper works in almost exactly the same way, except with your own body.  You can measure your muscle mass and body fat and all that skin and muscle data using a skin fold measurement caliper.

You can buy this caliper in any fitness or sports training store or online in any retail websites.  And each caliper comes with its own handy manual so you can calculate your lean muscle mass and your body fat index, using your skin fold measurement caliper.

So the first thing you have to do to keep a track of your body building efforts is to calculate your Lean Muscle Mass.  This muscle mass is the answer you get when you subtract the total body fat of your body from your total weight.

The Skin fold caliper is what you use to calculate your total body fat.  So when you subtract this from your total body weight, voila!  You have your lean muscle mass.

How to use the lean muscle mass to calculate your calories

Now using the lean muscle mass you can calculate a variety of important data.

There are three different types of diets you could be on. The cutting diet, where you are trying to lose weight.  The Bulking diet where you are trying to put on weight.  The Maintenance diet where you have already achieved your best muscle mass that you wanted and are simply trying to maintain it.

So to find your calorie needs according to whatever diet you are on, if you are on Cutting diet multiply lean muscle mass by 15.  For bulking diet multiply lean muscle mass by 23.  For Maintenance diet, multiply lean muscle mass by 19.

This is the amount of calories you need to be eating to keep your progress the way it is.  Using this data, you can drop a few calories out of your diet or start adding more protein and calories in your diet or just ensure that you are still on the right track!

Category: Nutrition

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>