In order to maintain or increase muscle mass, should I always look to have a 0 balance of calories burned vs. calories consumed at the end of the day? I mainly ask because there are days where I'm very active in addition to my training. I might burn an additional 800-1000 calories. There are also very sedentary days, where I only burn my normal + training calories. On those active days, should I eat my calorie goal + the extra 800 calories in order to maintain or should I just eat my calorie goal. I've got the clean diet (macro. percentages, etc.). I've got the training routines and exercise knowledge. I'm just confused about this. There is so much out there that is contradictory. Thanks!
38, male, 179.2 lbs., 23% fat, weight lifter
38, male, 179.2 lbs., 23% fat, weight lifter
Answered by Roman Footnick
The main thing on your training days is protein (specifically after you train)... and staying in a positive nitrogen balance. If you truly know your RMR, and you're maintaining a positive nitrogen balance throughout the day (i.e. eating protein and good fats.), then really all you need to do to gain lean muscle is match the calories you expend during training by adding extra protein (post workout meal.) Lean mass comes on slow and steady for most people. And even the genetic freaks who put on muscle fast, often don't eat much more than us mortal men (i.e. Big Ramy.) Leave a Reply
You must be logged in to post a comment.