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People often do not understand the importance of food in building muscle in their bodies. They often think that lifting heavy weight is the only thing they actually need to do to ensure muscle growth, however this is most definitely not true and can limit any major muscle growth from occurring. In order to get big you simply have to eat big and consume a high amount of calories each day. Another thing is people do not understand that it is simply impossible for a natural person to gain muscle mass without gaining any fat, so when if you are consuming a lot of calories to gain muscle mass you will most definitely gain some fat. The fat gain from consuming a high amount of calories won't matter since in the end it will be worth it.
A caloric maintenance is basically when you are consuming and burning the same amount of calories which will allow you to maintain your current weight. Knowing your caloric maintenance levels is important as it can help you know what your caloric deficit levels are and what your caloric surplus levels are. A caloric deficit is basically when a person has less calories than what is required to maintain their current weight, when in a caloric deficit a person will burn more calories then they will consume so they will end up losing body fat and some muscle tissue. A caloric surplus is when a person is consuming more calories than they are burning, this will store all extra calories as stored body fat, muscle tissue or both. A person who wants to lose body fat will want to be at a caloric deficit and a person who wants to bulk up and gain muscle would want to be at a caloric surplus.
Every caloric maintenance is different for every person as there are many factors like age, gender, height and metabolic rate that can affect a person's caloric maintenance. To get a rough estimate of a person's caloric maintenance you will need to use the formula Body weight (in lbs) x14// Body weight (in lbs) x 17. By taking your body weight and multiplying it by 14 and 17 you will get a rough estimate of where your caloric maintenance is between the 2 amounts. For example a person who weighs 200lbs would get 2800-3400 by doing 200x14 and 200x17. So that person's caloric maintenance would be somewhere in between 2800-3400. This method isn’t the most accurate however it is proved to be quite helpful with getting qutie close to a person's caloric maintenance. Experimenting with consuming different amounts of calories in between the calorie range given from using the formula will further help get a more accurate caloric maintenance number.
For a person who wants to bulk up they would need to add a few hundred calories to their caloric maintenance so that they would consume more calories than they are burning. Consuming something like a few thousand calories more than a person's caloric maintenance will not help with muscle building as majority of the extra calories will just be stored as body fat. Keeping the calories at a much lower number will decrease the amount of extra fat stored. If you exercise when trying to bulk up in a caloric surplus you will need to make sure you consume even more calories on a day where you burn a lot of calories as the caloric surplus will be less due to the excess calories being burned. Regardless of wanting to gain weight clean foods should still be consumed as they will not minimize fat storage but maximize optimal muscle growth which is the main goal. A 100% clean diet isn't neccisasary however it will make the bulking process a lot more effective and efficient.
A caloric maintenance is basically when you are consuming and burning the same amount of calories which will allow you to maintain your current weight. Knowing your caloric maintenance levels is important as it can help you know what your caloric deficit levels are and what your caloric surplus levels are. A caloric deficit is basically when a person has less calories than what is required to maintain their current weight, when in a caloric deficit a person will burn more calories then they will consume so they will end up losing body fat and some muscle tissue. A caloric surplus is when a person is consuming more calories than they are burning, this will store all extra calories as stored body fat, muscle tissue or both. A person who wants to lose body fat will want to be at a caloric deficit and a person who wants to bulk up and gain muscle would want to be at a caloric surplus.
Every caloric maintenance is different for every person as there are many factors like age, gender, height and metabolic rate that can affect a person's caloric maintenance. To get a rough estimate of a person's caloric maintenance you will need to use the formula Body weight (in lbs) x14// Body weight (in lbs) x 17. By taking your body weight and multiplying it by 14 and 17 you will get a rough estimate of where your caloric maintenance is between the 2 amounts. For example a person who weighs 200lbs would get 2800-3400 by doing 200x14 and 200x17. So that person's caloric maintenance would be somewhere in between 2800-3400. This method isn’t the most accurate however it is proved to be quite helpful with getting qutie close to a person's caloric maintenance. Experimenting with consuming different amounts of calories in between the calorie range given from using the formula will further help get a more accurate caloric maintenance number.
For a person who wants to bulk up they would need to add a few hundred calories to their caloric maintenance so that they would consume more calories than they are burning. Consuming something like a few thousand calories more than a person's caloric maintenance will not help with muscle building as majority of the extra calories will just be stored as body fat. Keeping the calories at a much lower number will decrease the amount of extra fat stored. If you exercise when trying to bulk up in a caloric surplus you will need to make sure you consume even more calories on a day where you burn a lot of calories as the caloric surplus will be less due to the excess calories being burned. Regardless of wanting to gain weight clean foods should still be consumed as they will not minimize fat storage but maximize optimal muscle growth which is the main goal. A 100% clean diet isn't neccisasary however it will make the bulking process a lot more effective and efficient.