How much excess calories?

[Canuck709]

Hi All,

Anyone have any idea how much excess calories someone should consume per say when aiming for muscle growth? Too little and results take to long, too much and you add fat?

Also should I am to have more protein or keep the balaned proportions?

 

[Totentanz]

A good starting point is to take your bodyweight and multiply it by 18, then consume that many calories per day. Of course of those calories, protein should be about 1 gram per pound of bodyweight. Doing this should get you gaining a pound or two a week. Adjust as necessary over the weeks.

 

[coach hale]

of course it depends on individual but in general anywhere from about 17-20 cals will be efficient

the amount of skeletal muscle to fat ratio depends largely on p-ratio (can be altered by training, nutrition and drugs but is largely dependent on genetics)


thanks
Coach Hale
www.maxcondition.com