• Home Page
  • Bodybuilding
  • Muscle Bulking
  • Fat Cutting
  • Fitness Calculators
What's Hot

The Beginner’s Guide to Building Muscle with the Food Groups

May 26, 2023

The Food Groups: Your Secret Weapon for Fat Loss

May 25, 2023

The Ultimate Guide to Using Daily Calorie Turnover for Weight Loss

May 24, 2023
Facebook Twitter Instagram
Facebook Twitter Instagram
TF Clark Fitness Magazine
Sunday, May 28
  • Bodybuilding
    • Professional Bodybuilders – What You Can Learn From the Best
    • Celebrity Bodybuilders – Learn How Famous People Get In Shape
    • Lifestyle Bodybuilding
    • Celebrity Trainers
    • Bodybuilding Industry
  • Muscle Bulking
    • Abs – Create a Killer Six Pack Stomach
    • Arms – Develop the Most Massive Guns
    • Back – Tone and Build Your Muscles
    • Chest – Chisel Armored Pecs
    • Legs – Develop Quadriceps, Thighs, and Hamstrings
    • Shoulder – How to Create the Most Powerful Results
  • Fat Loss
    • Exercise – Use a Workout to Create the Body You Want
    • Fat Loss Journey
    • Fat Loss Diets – Use Food to Create Your Dream Body
    • Natural Activities – Use Daily Activities to Stay Fit and Healthy
    • Weight Loss – How to Follow Scientifically Proven Methods
  • Healthy Living
    • Healthy & Fitness – Get Results Away From the Gym
    • Physical Health – Protect Your Greatest Asset
    • Men’s Health
    • Sexual Health – How to Improve Your Performance in the Bedroom
    • Emotional Health – Focus on Your Feelings
    • Coronavirus Journey
    • Mental Health – Nurture a Healthy and Fit Mind
    • Work Place – How to Create a Healthy and Fun Career
  • Fitness Calculators
    • BMR Calculator – Do You Know Your Numbers?
    • Body Mass Index (BMI) Calculator
    • Body Fat Percentage Calculator
    • Fitness Plan Calculator
    • Food Calorie Calculator
    • Ideal Body Weight Calculator
    • One-Rep Max Calculator
    • Protein Calorie Calculator
TF Clark Fitness Magazine
Home » Sitemap » Muscle Bulking Theory » Fitness & Muscle - The Best Ways to Get in Shape » Muscle Growth Journey » Calories – How to Use Your Diet to Build Muscle Faster
Muscle Growth Journey

Calories – How to Use Your Diet to Build Muscle Faster

Terry ClarkBy Terry ClarkFebruary 23, 2020No Comments7 Mins Read
Calories - How to Use a Diet to Build Muscle Faster
Share
Facebook Twitter Reddit Telegram Pinterest Email

How do you use your diet to build muscle? This is week three, February 23, 2020, of my muscle gain journey. I had a great week and met all of my expectations. Also, I placed a focus on my diet to build muscle.

Because muscle gains are not magic but science, use an online calculator to find the numbers that cause you to build muscle or burn body fat. The first number of locking in on is your resting metabolic rate. Because we base it upon your body, it changes over time as your body changes. 

 How to use your diet calories to build muscle

I used my age, gender, weight, height, and an online calculator to find my resting metabolic rate. Next, I used an activity calculator to determine the calories I burned from my workout. The calories from my workout and my resting metabolic rate calories were my total calorie expenditure. I feel I need to explain what resting metabolic rate calories are. Most people get this one wrong. Resting metabolic rate calories are any calories your body requires functioning with normal breathing and heartbeat.

If you work on a job and are not breathing heavily and do not elevate your heartbeat, your body is at rest and not at work. Some people whose workout is not a workout and their workout calories are resting metabolic rate calories. For your body to be at work requires two things: elevated breathing and heartbeat, which eventually leads to sweat. It is that simple. Finally, I used a diary calculator to track my diet, protein, carbohydrate, and fat calories.

How to use an online diet calculator to build your diet 

I always work back to my diet calories. I start with my resting metabolic rate (1829 calories) and then add my workout calories (298 calories) to get my total expenditure calories (2178 calories). Even though my workout lasts about an hour, I always deduct rest time between sets when calculating my workout calories. The total expenditure calories have to be recalculated regularly with changes to your weight, age, and time in the gym.

A big mistake many people make is they don’t change their calorie needs as their weight and age change. The weight is the biggest issue because it can change in a matter of weeks. Now that I know my numbers, I build my diet around my protein needs. I shoot for 1.5 grams of protein, times my body weight. I also attempt to hold my carbohydrates under 100 grams.

My fitness pal is a great online coach if you use it proactively. It crunches all the numbers for you and gives you a pie chart so you can see how to put your calories together. If you scroll across the pie chart on my fitness pal, it gives you the percentages for each macro group. The diet I am following turns out to be the keto diet, but that is not intentional. I based the diet on my goals, which are to build muscle while managing body fat.

Demographics: Age 52, Height 5-5, Weight 180 lbs

Tuesday’s Workout:

Lift and Weight                        Sets and Reps
Deadlift 375                              8,6,4
Bench Press 285                     8,6,3  
Barbell, Squat 320.               8,6,4
Incline Bench 235                     8,5,3
Shoulder Press 165                   8,6,4
Machine Row 240                    7,5,4

Thursday’s Workout:

Lift and Weight                        Sets and Reps
Pushups                                  75, 30, 25  
Hanging Leg Raise                   40, 20, 20  
Dips                                         25, 10,8  
Pull Up                                      10,8,4
Bicep Curl   70                        10,10,7
Leg Raise 260   10,10,7
Hamstring Curl 130   10,8,4

Saturday’s Workout:

Lift and Weight                       Sets and Reps
Deadlift 420                             6
Bench Press 300                      6
Barbell Squat 340                    6
Shoulder Press 195                  5
Machine Row  255.                  6
  

In conclusion, you can use your diet to build muscle

During The deadlift and squat, I could increase my lift by five pounds. I increased my reps on the bench press by one, and now I am ready to move to the next left. I increased my reps in the shoulder press by one, but I will remain at this rep level until I meet the benchmark of six reps.

My goal is to escalate the weight lifted each week to get stronger and bigger. For example, during my weigh-in on Sunday, I weighed 182.3 pounds. In three weeks, I have added 2.3 pounds of body weight. Once I complete this bulk phase in nine more weeks, then I will begin a cutting stage.

You can use your diet to build muscle, and the first sign of bigger muscles is bigger lifts. This is because your diet and workouts work together to create an environment to build muscle. However, your diet is more important because your diet is an anabolic process, and muscles only grow in an anabolic environment. 

Related Articles

  • Weight Loss Motivation – 4 Best Ways to Get Faster Results
  • TF Clark Fitness Magazine | Fitness Calculators
  • Fitness Plan Calculator
  • Food Calorie Calculator
  • How to Use Your BMR to Best Reach Any Fitness Goal
JOIN OUR EMAIL LIST
Thank you for subscribing.
Something went wrong.
We are always working on something really vital. Signup to get notified when we launch.
We hate spam. Your email address will not be sold or shared with anyone else.

Blogs Calories Healthy Food Muscle Results Training Volume
Share. Facebook Twitter Pinterest LinkedIn Telegram Reddit Email
Previous ArticleDiet and Sleep – Nourish and Recharge for Your Workouts
Next Article How Do You Build Muscle When You Are A Difficult Muscle Gainer?
Terry Clark
  • Facebook
  • Twitter
  • Pinterest
  • Instagram
  • Tumblr
  • LinkedIn

Terry Clark, M.S. is a math professor, certified fitness trainer, nutritionist, bodybuilding coach, writer, and fitness enthusiast. Terry loves working out, math, music, chess, cooking, writing, and teaching.

Related Posts

The Beginner’s Guide to Building Muscle with the Food Groups

May 26, 2023

The Food Groups: Your Secret Weapon for Fat Loss

May 25, 2023

The Ultimate Guide to Using Daily Calorie Turnover for Weight Loss

May 24, 2023

7 Signs You’re Not Recovering From Your Workouts

May 22, 2023

How Deep Stretch Load Resistance Can Help Build Bigger Muscles

May 19, 2023

Bodyweight Bodybuilding: Mastering the Inverted Row Exercise

May 3, 2023
Add A Comment

Comments are closed.

Don't Miss

The Beginner’s Guide to Building Muscle with the Food Groups

By Terry ClarkMay 26, 2023

Building muscle can be a daunting task, especially if you’re a beginner. There are so…

The Food Groups: Your Secret Weapon for Fat Loss

May 25, 2023

The Ultimate Guide to Using Daily Calorie Turnover for Weight Loss

May 24, 2023

7 Signs You’re Not Recovering From Your Workouts

May 22, 2023

How Deep Stretch Load Resistance Can Help Build Bigger Muscles

May 19, 2023

Green Therapy: How to Promote Sustainability And Wellness

May 18, 2023

How Are Supplements Beneficial For Healthy Living?

May 17, 2023




Stay In Touch
  • Facebook
  • Twitter
  • Pinterest
  • Instagram
  • YouTube
StickeBumps
Stickebumps Surf Boards and SkateBoards
JohnnDungu
Johnndungu fitness shoes
110Shop
110 Shop Fitness Products
HappyScales
Happy Scales Health Checking Devices
LifeStyle247BootCamp
Lifestyle 247 Bootcamp Outdoor Fitness
LeanBiome
Lean Biome Fat Burner
About Us
About Us

Your source for health and fitness news. We provided the latest scientific backed research to help you on your health and fitness journey. Check out our articles, diets, workouts, and fitness calculator.

We're accepting new partnerships right now.

Email Us: terry@tfclarkfitnessmagazine.com
Contact: +1-407-680-3162

Our Picks

7 Signs You’re Not Recovering From Your Workouts

May 22, 2023

How Deep Stretch Load Resistance Can Help Build Bigger Muscles

May 19, 2023

Green Therapy: How to Promote Sustainability And Wellness

May 18, 2023
New Comments
  • alinaaimes on 5 Healthy Habits Students Should Build to Maintain Their Fitness
Facebook Twitter Instagram Pinterest
© 2023 TfClark Fitness Magazine. All Rights Reserved.

Type above and press Enter to search. Press Esc to cancel.