Total energy expenditure
The first step in composing the ideal weight-training nutrition program is to determine the total energy expenditure, which is calculated based on the basal metabolic rate and the energy expenditure associated with physical activity. Basal metabolism refers to all the incompressible “expenses” that your body must incur to keep its vital functions active. The first concerns the cardiovascular system and the individual functioning of each organ.
The level of the basal metabolic rate depends on age, muscle mass and intensity of physical activity. As for the energy expenditure related to physical activity, it includes the “additional” expenses of our body. The energy expenditure related to physical activity is a very personal data impacted by factors such as occupation, level of sports activity and type of leisure
Calories required in the food program
The secret of muscle development lies in maintaining an excess of calories. Only an additional “caloric buffer stock” of 300 to 500 calories allows your body to afford the “luxury” of additional muscle mass because logically, these new structures need a sufficient supply of nutrients.
As an example, the total energy expenditure of a 26-year-old man (height 190 cm, weight 81 kg) working in an office and exercising three times a week is about 3,000 kilocalories per day.
To develop his bodybuilding, he must include in his diet a daily “buffer stock” of 300 to 500 calories in addition to his total energy expenditure. This excess allows him to reach his weight training goal more easily.