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2009/07/15, 01:31 AM
Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro
The following is an email I received:
"Raphael, I can?t seem to put on muscle no matter how intensely I lift weights. I work out hard and always have
mind-blowing workouts, but the muscle just won?t come on. What?s wrong with my training?"
Can you figure out where this guy is going wrong with his training and his goal to build muscle? I eventually found out that this individual was eating about 1,800 calories per day on a 5'11" frame.
Have the answer to his workout problem?
The nutrition program he designed was also significantly lacking in protein.
Is it getting clearer?
The answer, of course, is that nothing is wrong with his training! His problem is his nutrition. This isn't an uncommon problem or uncommon email. Most people quickly learn the best methods for training (especially if they stay away from the muscle magazine workouts), but few know how many calories to consume or how much protein, carbohydrate and fats to eat in order to build muscle.
Of all factors related to putting on muscle, such as workouts, supplements, rest, lack of stress and nutrition, I rank nutrition as number one. I'm not suggesting that the other factors are insignificant. They are all vital. However, based on my experience, nutrition rules!
When I was a beginning weight trainer, I wanted simple answers and a straightforward approach. However, I just couldn?t find one. Everyone told me something different about how to eat in order to put on muscle. I remember the answers, ?just eat more,? ?take in more protein,? and ?don?t eat junk food.? All correct answers, but they told me very little.
I?m going to save you time searching for the right formula by providing a concrete plan to put on muscle. A system that works! Enough of my babble, the following is a step-by-step system to gain muscle from a nutrition standpoint.
1. DETERMINING CALORIES -- This formula is based on putting on muscle, not strictly body fat loss.
FORMULA FOR MEN:
A very active male seeking weight (muscle) gain = ideal body weight x 17
A moderately active male seeking weight (muscle) gain = ideal body weight x 16
Inactive male beginning a weight (muscle) gain exercise program = ideal bodyweight x 15
FORMULA FOR WOMEN
A very active female seeking weight (muscle) gain = ideal body weight x 15
A moderately active female seeking weight (muscle) gain = ideal body weight x 13
Inactive female beginning a weight (muscle) gain exercise program = ideal bodyweight x 12
HERE?S AN EXAMPLE:
A moderately active male currently weighing 160 pounds wants to put on muscle. His goal is to add five pounds of muscle to his frame. Here is the formula: 165 (ideal body weight) x 16 (moderately active male) = 2,640 calories. Please keep it realistic! If you're 160 pounds and you place 250 pounds into the formula as your ideal weight, you?ll just get fat!
2. DETERMINING RATIO OF PROTEIN, CARBOHYDRATE AND FATS
Now that we know how to determine calories, let?s take a look at how to calculate ratios of protein, carbohydrate and fats. If you?re looking to put on muscle, a ratio of 55 percent carbohydrate, 30 percent protein and 15 percent fat is an excellent balance.
The 55 percent carbohydrate (keep refined carbohydrates to a minimum) will provide ample energy for intense workouts, and the 30 percent protein will provide the necessary building blocks for muscle. Also, the 15 percent fat will help with strength levels. Most people interested in building muscle will actually lose strength if dietary fat is reduced too low.
Below is an example using our imaginary male, who will be consuming 2,640 calories.
Fifty-five percent of 2,640 calories = 1,452 calories from carbohydrate
Thirty percent of 2,640 calories = 792 calories from protein, 15 percent of 2,640 calories = 396 calories
There are metabolic differences between various individuals, so sometimes these ratios need to be slightly skewed. However, if you?ve already joined eFitness, you are already aware that we can help in the monitoring of your program.
Keep in mind that this is about gaining muscle, not having fat loss as your primary goal. Fat loss ratios and calorie calculations are different than the above.
3. HOW DO I EAT AND WHEN DO I EAT?
The best way to put on muscle is... carefully. You can?t expect to eat pizza and subs every day and put on quality muscle. Muscle doesn't come on quickly. In fact, it takes consistency, hard work and patience. However, I know you want to see some type of meal sample! Again, the following is merely a sample! It's not customized for you, so don?t just use it because it looks good.
Meal spacing is important in order to control blood sugar levels. However, when one wants to put on muscle, it's important to raise blood sugar levels immediately after the workout with a protein/carbohydrate shake. The carb source should be primarily glucose based, such as grape juice. This is prime time to shuttle vital nutrients into the muscle through the manipulation of insulin levels. Meals should be spaced every two to three hours except for the post-workout time frame. A sample meal schedule may look something like this:
6:30-8 a.m. -- egg white omelet, 1 cup oatmeal
9:30 a.m. -- 5 oz. tuna, 4oz. starch, 1 cup vegetables
12:30 p.m. -- 5 oz. chicken breast, 4 oz. sweet potato
3:30 p.m. -- meal replacement shake
6:00 p.m. (post-workout) -- 30-40 grams protein powder, 8 oz. of grape juice
7:00 p.m. -- 5 oz. turkey breast, 1 cup brown rice, 1 cup vegetables
9:00 p.m. -- 1 cup cottage cheese, 1/2 apple, 5 almonds
That?s it! You have most of what you need for success. What brings this to the next level is working directly with eFitness to keep you on track, occasionally ?tweak? your program and to provide other strategic tips that set you apart from the pack.
Putting on muscle is a combination of intelligent nutrition, workouts and supplementation.
A competitive bodybuilder and former 2001 Mr. Connecticut, Raphael Calzadilla is a veteran of the health and fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in Communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.
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