What is the first thing that comes to your head when you think of muscle building?
For 99% of people, that is weight-lifting; Curling dumbbells and pressing barbells.
What doesn’t immediately strike you is hypertrophy stimulation through nutritional planning and the importance of a balanced diet coupled with a calorie surplus.
“calorie”, “macronutrient”, “insulin spike”, terms that the average fitness enthusiast will use at any given chance without any real knowledge behind what they’re saying. Our goal at ludacris fitness is to educate, to move through fitness jargon and separate nutritional and physiological truths from the lies, which have unfortunately built up throughout the fitness boom.
Today I will talk about energy and how it may be holding back your progress.
Our body is an immaculate machine. It is building, degrading and adapting every day. It is doing this to survive and every pathway in the human body requires energy. When we store fat, it is stored as excess energy. When our muscles fade away after a period of time without exercise, it is reducing the amount of energy it needs to spend. Everything is based around energy.
We are not plants we can not rely on the sun to provide us with energy, we must obtain it through food. I will not go into detail about where and how energy is stored in food today, I will simply talk about the amounts we obtain and the effect it will have on muscle growth.
The average adult male will use from 2500-3500 calories a day and for women this is more likely 1500-2000. This is just carrying out daily tasks and performing small bouts of exercise (walking around). Now your body is always going to provide energy to the places it needs first (brain, liver, kidneys etc) before it even thinks of using some to provide for muscle synthesis. This means that for even the slightest bit of muscle growth to occur, we need to be taking in more energy then we spend.
A friend and client of mine came to me 12 weeks ago about a training plan to help him put on some muscle size. Yes the training plan is designed in a certain way to stimulate maximal muscle growth, but it is useless if you are not eating correctly and I mentioned this to him. 2 weeks into the program he messaged me with news that he had lost 2kgs. As a coach that is as heart breaking as it is for the client themselves and I asked for him to give me the specifics of his diet. The macronutrient ratio was fine, the micronutrient required were also present, but his portion sizes had his calorie count at around 2700 (For reference I cutdown on more than 2700 calories). I built a new meal plan for him starting at around 3300 (never go too far ahead too early) and we continued to rise every couple of weeks from there.
I now present to you the results of specific nutritional planning, a well prepared weights program and a client who genuinely wanted to improve.
before weight: 69.5kg
After weight: 75.2kg