When determining your calorie intake you need to be aware of some of the pitfalls most people fall into.
On the one hand you could over estimate your calorie needs and end up gaining too much fat with your muscle.
At the opposite end, you could under estimate your calorie needs and end up not gaining a lot of lean muscle mass.
Taking into account each of these pitfalls we are going to take the optimal approach which is to eat just enough calories to gain lean muscle mass without gaining fat at the same time.
Now the formula I 've developed for you works very well. In fact you will notice within the first 7 days if you are following the diet right.
This is where a daily journal comes in. I recommend you strictly keep track of everything that goes in your mouth, especially at the beginning, because it will allow you to adjust your calories if you find yourself gaining too much weight.
I've included a Daily Journal Sheet at the end of this section so you can keep an accurate account of your daily food intake.
I'm going to share with you my nutrition formula I used during my program. When I used this formula for calorie intake I had gained 7 lbs. of muscle in only 7 days!
After that week it was then I knew what could be done with the body through proper nutrition.
The Bio-Genetic Nutrition Formula
The formula has three parts:
A. Finding your resting metabolic rate
B. Finding your daily activity level using the activity index
C. Adjusting your calories for muscle growth
Your resting metabolic rate is the calories needed to keep your body functioning. This does not include your daily activity of moving around such as walking, working, etc...
To find your resting metabolic rate begin by subtracting your fat mass from your total mass to find your lean body mass. (You should have done this in the very first section on finding your body fat percentage and lean mass with the skin caliper)
For example if you weighed 150 lbs. At 10% body fat you would do the following:
Now once you have your lean muscle rate plug it into this formula for your resting metabolic rate.
Resting metabolic rate = Lean muscle mass x 10 + 500
Your next step is to find out your calorie intake taking into account your daily activities.
The daily activity part of the nutrition formula takes into account the calories burned during an average day.
Here is a chart based on how active an average day for you is:
For example, if you lie down or sit all day with minimal movement then you fall into the sedentary category.
Some light walking around and moderate activity would put you into the Moderate category.
If you work in a labor type field or move around a lot this means you are burning a good bit of calories you would be considered active.
Once you categorize yourself take the total calories from the previous step and multiply it times the activity factor.
Continuing with the previous 150 lb. example, let's say this person is moderate in his or her daily activities. Simply plug the calories from your resting metabolic rate in the following calculation.
2850 calories x 1.4 activity factor = 3,990 calories
This is the daily maintenance calorie intake for this person to stay the same weight.
Now as you know, you need a positive calorie intake to gain muscle. But you don't want to put on fat while you are doing it. So adding 500 calories will put you in the optimal range of gaining muscle without all the fat.
Here is the next step illustrating the additional 500 calories for muscle growth.
3,990 + 500 = 4490 total daily calories
I have included a step-by-step worksheet at the end of this section, which will walk you through the Bio-Genetic Nutrition Formula I have just described to you.
Now that you know how many calories you will be taking in on a daily basis you need to figure out what is going to make up those calories.
The next step is looking at the proteins, carbohydrates, and fats. Find out which ones are the best for muscle growth in the following sections.
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