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Muscle Building MATH
By: Steve Colescott, the Guerrilla
Journalist
Magazine 21 #4
31 October 2017
Your maintenance calories
“There are no shortcuts to muscle
development except the intelligent use of The first decision is your daily caloric level
dietary principles and the willpower to make (how many calories a day to encourage
it happen,” says John Balik 1 (retired muscle growth and workout recovery
Publisher of Ironman, and one of the first without causing an increase in body fat). To
contest prep coaches). You have the determine your daily food intake, we must
willpower. We will provide an intelligent base that on your bodyweight, somatotype,
strategy to do it correctly. Get ready to metabolic rate and your goals.
bump your nutrition plan up to a serious
level. Our starting point will be 15 calories per
pound of bodyweight. For instance, if you
Back in the Beginner Program, you kicked weigh 200 pounds (200x15) that equals
things off by watching what you ate, taking 3,000 calories a day. The starting point for
in more frequent high-protein meals, adding women is 13.5. This is a very simplified way
some more veggies each day, and including to come up with your daily food intake, and
some basic supplements. Since you have it is fairly accurate for many lifters. But let’s
advanced to an intermediate stage, you are look at how we can personalize things. In
able to push your body to even harder the following example we are going to use a
training, so the impact you place on your male is an example, but for females just
muscle groups and (more importantly) on remember that your starting estimate is 13.5,
your nervous system and metabolism is even rather than 15.
greater. Your nutrition needs to be more
scientifically directed. We need to calculate 1) Your Somatotype: What is your body
starting amounts, test them out, and provide type? Although nearly everyone is a bit of
necessary adjustments after viewing the more than one somatotype, here is a brief
results your unique body has on this explanation of the three types described by
program. William Herbert Sheldon, Jr. in the 1940s.
“Building a great physique takes time – Ectomorph (small bone-structure,
years, not months,” says Mr. Olympia Lee thin body)
Haney. 2 “It takes hard work and dedication, Mesomorph (naturally muscular
both in the gym and in the kitchen.” Grab a build)
pencil, notepad and calculator so we can get Endomorph (thick bone structure,
to work! tendency to gain body fat)
If you feel that you are a skinny
ectomorph, add one to your starting point
