Those who train hard and eat properly calculated surplus calories are sometimes difficult to sustain gains coming in general what we call a plateau during training, then we will always ask what is the underlying problem ? or if you do not have good genetics, but we should ask if the problem is this: is eating the right amount of calories to cause muscle growth? The court does not mass produce
There are certain moments in training, where accurate calculations do not lead anywhere, the many variables of life conspire against one and excess calories that was given to the muscles was not really over, no surplus, no new muscles appear.
Regardless of anticipated profits or belief, physical (energy v power coming out) stubbornly persists to be true and there are only two possibilities:
* Energy expenditure is higher than expected.
* Excessive calorie intake is lower than previously thought.
The Secret Life of dynamic
metabolism is likely that calculations of calories to gain mass failure. Why? This happens because the dynamics of metabolism, when a bodybuilder calculated your metabolic rate and caloric needs with a formula such as the Harris-Benedict equation or the Mifflin equation, there are assumptions made
* First, the use of simple body weight in these calculations, rather than fat-free mass, is required to lead to problems.
* Secondly, the formulas are not meant for bodybuilders and athletes who train hard.
But here we present the most interesting calculations assume stasis, ie, the number resulting from the basal metabolic rate is calculated using activity factors assumed constant week after week, but if the height, weight and age are fixed, so is the result of the caloric needs but this seems to be wrong ... or not?
factors such as changes in the thyroid and leptin are simply considered "normal" and "healthy" when in fact rise and fall quite rapidly and there is no accommodation equations in other variables of life, changes in activities of daily living (lack of exercise physical activity), the ebb and flow of performance in training, psychology and mood states wavy vary at all times.
The Harris-Benedict formula contains four variables: age, sex, weight and height : Men
* = 66.4730 + (13.7516 x weight) + (5.0033 x Height) - ( 6.7550 x Age).
* Women = 655.0955 + (9.5634 x Weight) + (1.8496 x height) - (4.6756 x Age)
Using the Harris-Benedict formula
* Someone bigger than normal, which is about 1.80 cm, 90 kg, 26 years old, would need about 2,008 calories just to stay functional and some 3,214 when considering moderate activity.
* Now let's add an extra 400 calories of "surplus" so you can build half kg of muscle per week in total so it would require 3,613 calories to your progress. Thus, if the bodybuilder who consumes 3613 calories per day, guaranteed profits, right? NO! NO when subtracting calories variables of its surplus of 400 calories! What
type of variables?
* Well, take off about 200 calories for your metabolism due to excessive weight gain recently, another 200 for muscle pain, and maybe another 50 for more work in the gym.
* Now this fellow is struggling to break even in calories, and is far from gaining mass.
* Must add to this an appetite that is probably not as great as before and need help. Overeating
perfect, experiments and experience
From the standpoint of endocrine and metabolic single, correct feeding becomes difficult, but if a bodybuilder starts overfeeding calories in an effort to gain mass, your metabolism will accelerate natural, this has been demonstrated for decades in studies feeding.
* A good example is a study of Leibel and colleagues (1995), which clearly showed that the daily energy expenditure increased significantly, from 15% to 20% above baseline after a weight gain 10%: "... an unexpected increase in energy costs offset an increase in body fat."
* The metabolic rate actually "disengaged" body weight or fat-free mass, in other words, carefully calculated 400 calories surplus of the sample type are actually much less, the faster metabolism has bitten the difference.
addition, greater intake of calories encouraged to have less fatigue in the gym, an element of resistance to injury and more motivation to train, produces more intense workouts and / or more. A man does not realize or simply can be satisfied with an increase of strength, seeing it as something positive, ironically, this extra work reduces any excess energy. This
ignoring these facts:
* A newly grown body is larger and therefore requires more work (and energy) to work all day.
* may not be a huge amount, but you can imagine carrying a backpack containing a weighs 10 kilos; walk around town or campus, at the gym, everywhere, the cost of adding extra calories .
* Finally, recurrent muscle pain has a cost of calories in itself, this level of the whole body is an element of hypermetabolism not totally different from some injuries and minor surgery, eating too much can lead to large increases and at both great pain, is another flight of calories that have no magic formulas into account.
An aggressive plan
* A form of increased mass has to overcome the energy sapping variables that life presents to ensure anabolism (muscle growth), frankly, is an element of aggression.
* A man can not think you are eating more, he should be eating more and so you have to forget what is believed to eat more, and get serious about fighting knife and fork.
* If you are not eating again when you're not "ready", simply not eating enough or is not using the term "battle" and this is not always fun, not a something made exclusively for the enjoyment but it is a goal-oriented to a serious effort can be very difficult.
* There is a price to pay to be more muscular than those who surround you, you should be more aggressive.
* The controlled aggression can pay dividends, but you just need a plan and pants to comply with it for months until the weight gain as well muscled seen during the summer.
Getting to 5 kgs
Step 1: For a while, focus on the scale
* The first objective is to "eat" 5 kg of weight on the scale. * Use the guidelines
Chris Shugart weight for constant feedback citing the practitioner must be weighed for the first time in the morning, after a bathroom and before eating or drinking anything, use the same scale at all times and not be weighed at different times of day or use different scales.
* You should eat to reach 5 kg scale using the same guidelines as the previous weight, and this may take 1 month or 3 to reach does not matter.
* forget to complain to 100 extra calories here and there, the goal here is to eat quality food, always should be used with a portable foods such as apples and peanut butter, granola bars low in sugar, nuts and mixed fruit, the shaker with the protein shakes; Neber abundant calories is great.
* At the time, los líquidos pueden ser 33%-50% de la ingesta de calorías cuando el apetito falla; es por ello que se debe hacer lo que hay que hacer para mantener las comidas grandes, frecuentes y moderadamente limpias.
* Saltarse una comida es como una sesión de ejercicios omitida.ç
* Se debe dejar de temer a la dieta carbohidratos y grasas de calidad, especialmente alrededor de los entrenamientos; hay que recordar que estas calorías son el boleto hacia adelante y hacia arriba.
* La escala será el juez imparcial.
Paso 2: Llegar a la nueva masa muscular:
* La meta es llegar a 5 kgs, o alrededor de 5.8% por encima del peso corporal inicial.
* Si se está comiendo como un hombre, should be halfway into a month. * It can tolerate
gain 5 kgs, even if 30% -40% body fat at first.
Step 3: Hold the new size for 6 months to put it back together with a heavier and more intense training
* As a bigger man, you can lift more and if you are not lifting hard, they tend to get fat.
* Now, here we will to consider some of the nice things about a bodybuilder's body responds by moving aggressively heavy fork when it also moves more aggressively the weights in the gym
Physiology Theory
No proof that body perfectly recompose quickly, but we do know that there are three positive things about overeating and change of loads:
* A body systems of the hypothalamus and others do not like restored to a point of lower body weight, but are less reluctant to move to a higher set point, the difficulty here is to find - for one - How long will "maintain" a new set point before the brain, the endocrine system, tissues and accepted as the new one ; based on practical experience, it takes about 6 months. Not an exact science and the concept of set point has multiple mechanisms behind it, it is known that some people respond more (or less) favorable to feeding, in any case, this approach has seen it work for kids stuck, small and frustrated.
* A bigger body and heavier leads to better performance accumulated, creating a super-training effect, generating more muscle mass. and everything becomes an upward cycle.
* A great week "area under the curve of insulin (increased insulin levels on average) provides more than an anabolic effect in itself, insulin reduces sex hormone binding globulin (SHBG), the protein responsible for bind free circulating testosterone. Frequent meals with enough fat in them are an insurance policy against the reduction of luteinizing hormone and testosterone levels that occur during periods of fasting and / or low-fat, high fiber diet.
A warning to overweight kids:
* There are limits to this aggressive approach, if you already have more than 18% fat or can not distinguish between moderate boost clean and fast food binges, this approach is not for which tend to gain weight easily
Warranty:
* This is the physics proven plan to break through a plateau of low body weight, initially recklessly, then use this mass of one favor.
Anabolism forced to be a plan for overeating + hardcore training is a very real, you can mix calorie calculations and see the balance and not moving is because you are not eating enough.
If this month weighed 90 kg, the following, the scale should be in 95 kg, and from there to follow up
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