Proper Daily Calories To Build Muscle


Hey guys, Sean Nalewanyj here, SeanNal.com,
BodyTransformationTruth.com, in today’s video I’m going to be going back to the basics
for all the beginners out there or for those who aren’t seeing the results that they
want from their program, by going over how to determine your daily calorie needs for
muscle growth and how to adjust those numbers over time for ongoing results. So if your
main goal is to get bigger and stronger then it really doesn’t matter how much effort
you’re putting in at the gym, which specific types of foods you’re eating, which supplements
you’re taking, if your daily calorie intake is not landing in the proper range, you’re
just not going to make any real gains, period. Calorie intake is the absolute foundation
of your entire diet, and everything else that you do is ultimately built on top of that.
So simply put, calories are energy, and in order to gain significant muscle you need
to eat in a calorie surplus by taking in more energy than you’re burning, because that’s
going to provide your body with the extra energy that it needs to build new muscle.
In people who are brand new to training or for those who have really good genetics it
is possible to build a small amount of muscle while eating at maintenance or in a deficit,
because your body can use the calories from stored fat as a way to fuel the process, but
it’s not going to be anywhere near what you’d gain by eating in a straight calorie
surplus. So bottom line, again, if your primary goal is to get bigger and stronger, and to
do it in the fastest way possible, then you need to be eating in a calorie surplus. So
here are the 4 steps that I recommend following to determine your individual calorie needs
to build muscle. Step 1 is to find your calorie maintenance level. Your calorie maintenance
level is the number of calories that you’d need to eat each day in order to maintain
your current body weight. This takes into account your basal metabolic rate or BMR,
which is the number of calories that your body needs each day for natural processes,
likes breathing and digestion and circulation etcetera, plus your activity level. Now keep
in mind that your initial calculation here should always be treated as sort of an “educated
guess” at the start, because there’s just no way for you to know for sure what any single
person’s exact calorie maintenance level is going to be because it’s affected by
so many different factors. So you just want to estimate at the start, and then tweak it
later on depending on the results that you get. So as a basic starting point, you can
just take your body weight in pounds and multiply it by one of the following activity level
figures to estimate your current calorie maintenance level. And you’ll want to take into account
your training frequency, your job, as well as additional activities that you perform
outside of the gym when you make your selection. Step 2 is to create a small calorie surplus
to support muscle growth. So now that you have your starting calorie maintenance level
in place, you’ll then want to increase that number in order to land on the proper daily
calorie intake for muscle growth. Now the key here is to take things slowly and to only
create a small surplus at the start, and then gradually adjust it as you go along. Always
keep in mind that any time you try to gain a significant amount of muscle, you’re always
going to gain some body fat along with it. This is completely normal and it’s to be
expected, because there’s just no way to divert 100% of your calorie surplus towards
muscle growth only. And if you start off by making a sudden, large increase to your calorie
intake by just stuffing yourself with food all day long in an effort to “get huge”, you’ll
almost certainly end up gaining an excessive amount of body fat in the process which you’re
then going to be stuck with for the entire duration of your bulking phase. Your body
can only build a limited amount of muscle over any given day anyway, so just eating
more and more calories beyond what your body can use at one time, that’s not going to help
you build muscle at a faster rate anyway. So, my recommendation to build muscle effectively
while keeping your body fat levels under control, is to start by adding 250-350 calories on
top of your maintenance level. This amount is large enough to help you build muscle at
or very close to your maximum potential, but it’s also small enough to help you stay relatively
lean throughout the process. So again just take your estimated calorie maintenance level,
increase it by 250-350, and that’s going to give you a range of calories to aim for each
day. Step 3 is to monitor your initial results and adjust accordingly. So, now that you have
your starting point calorie intake in place, you’re going to want to monitor your changes
in body weight, because that’s going to tell you how large or how small of a surplus you’re
actually in. If you’re gaining body weight too quickly then you’ll need to dial the
calories back, or if you’re gaining weight too slowly (or not at all) then you’ll obviously
want to increase them. A good general guideline for a typical beginner is to aim for a total
body weight gain of about 2-3 pounds per month. Now this is just an estimate though because
it will depend on the person, but, if you’re gaining much less than that then you’re
probably not building muscle at your maximum potential, and if you’re gaining much more
than that, then you’re probably gaining body fat at too quick a pace. And for every
year of proper training and proper eating you have under your belt, those figures should
decrease by about 50%. So make sure to weigh yourself first thing in the morning without
any clothes on, before eating and after using the washroom, and then based on the results
that you’re getting, you can adjust your calories up or down until you fall into your targeted
weight gain range. And step 4 is to gradually increase your calories as you make continued
gains. So once you’ve settled into your diet and you have a good idea of how many
calories you require to maintain your current weight as well as to gain new muscle (and
this is something that just largely comes with experience), you’ll want to continue
monitoring your results and tapering your calories upward whenever you hit a weight
gain plateau. Remember, your body not only needs calories to build additional muscle,
but also to maintain the existing muscle that you have. So the more and more lean mass you
add to your body, the higher you’ll need to increase your calorie intake in order to keep
up. To do this effectively, just monitor your changes in body weight, and whenever they
stall for a period of about 2 weeks, you can increase your daily calorie intake by about
100-150 in order to keep things moving along, and just continue with that process until
you’ve reached a level of muscular development that you’re happy with or until you want
to switch into a cutting phase and focus on losing the extra body fat that you’ve gained.
So remember, proper calorie intake forms the entire foundation of your diet, and without
it, your results are either going to be far below your potential or they’re going to be
non-existent altogether. Don’t make the mistake of overlooking this basic principle
like so many other people do, or all of your effort in the gym could basically just go
to waste. So thanks for watching, I hope you found this advice helpful. For more effective,
the point nutritional advice along with training and nutrition tips to help you build muscle
and lose fat at your maximum potential, make sure to check out my complete “Body Transformation
Blueprint” System by clicking here or using the link in the description box below. If
you enjoyed the video, make sure to hit the LIKE button, leave a comment and subscribe
to stay up-to-date. And you can also check out my official blog over at SeanNal.com for
all of my latest articles, tips and other updates. Talk to you again soon.

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