Adult growth state
- Caloric intake
- Protein intake
- Resistance exercise
Caloric support of tissue growth
~5 to 8 kcal to support 1 gram of muscle tissue growth
1# muscle tissue (454 g)
454 g X 5 kcal = 2,270 kcal
454 g X 8 kcal = 3,632 kcal
1 # muscle tissue requires ~2,300 to 3,600 kcal
0.5 to 1# increase in muscle mass per week in early stages of resistance training program
Assumes no steroid use
Pro rate over a day
2,270 kcal divided by 7 days = 329 kcal/day
3,632 kcal divided by 7 days = 514 kcal/day
Rule of thumb recommendation:
400 to 500 kcal/day increase over maintenance
154# (70 kg) 18 y/o male
Goal: 1# increase in muscle/wk
Maintain current weight:
35 kcal/kg or 2,468 kcal
Resistance training:
200 kcal/session
4 sessions/wk
Pro rated to 115 kcal daily
200 kcal X 4 sessions = 800 kcal divided by 7 days
Aerobic training:
300 kcal/session
4 sessions/wk
Pro rated to 170 kcal daily
300 kcal X 4 sessions = 1200 kcal divided by 7 days
Muscle tissue synthesis (tissue growth)
3,500 kcal/1# muscle tissue
Pro rated to 500 kcal daily
3,500 kcal divided by 7 days
Total daily caloric intake is ~3,253 or 46 kcal/kg
Caloric increase of ~785 kcal/d
3,253 kcal minus 2,468 kcal
Protein support of tissue growth
~ 14 g of additional protein per day for a 1# increase in muscle tissue/wk
70 kg person = additional 0.2 g/kg daily
Timing of protein intake
After exercise (definitely)
Prior to resistance exercise (prudent)
Weight (muscle) gain
To increase 1# muscle/wk
Increase caloric intake
Some of the increased caloric intake should be protein
Resistance exercise
Most Common Supplements Used
Muscle building
DHEA
Anabolic/androgenic steroids
Human Growth Hormone (HGH)
Weight loss
Ephedrine (ephedra)
Caffeine
(look for my next post about supplements)