7 minutes ago
Repost all_fitness_lovrs with get_repost
How many calories do you eat a day?
🍕Note: My FULL DAY OF EATING has finally just gone live on YouTube (link in bio) so go & watch what I eat to consume 4000kcal a day & if you want more IIFYM days of eating then SUBSCRIBE. As always, usual giveaway will apply for subscribers.
So let’s quickly fill these 2000 IG characters & talk general nutritional requirements for lifters. As “athletes” nutrition plays an integral role for us to fuel strength training, recover between sessions & promote training adaptations, including muscle hypertrophy. While you may not think that lifting requires many additional kcal, when performed intensely, it does (as seen by my 700-800kcal burn on my stories) as lifting puts a sig. demand on all energy systems, the phosphagen energy system & glycogenolysis in particular (Lambert et al 2002, Tesch et al 1986). As a result, several studies have reported daily energy requirements of bodybuilders to range from 15-20MJ/day depending on their experience level (Faber et al 1986, Tarnopolsky et al 1988, van Erp-Baart et al 1989, Heyward et al 1989, Giada et al 1996, Maestu et al 2010). For those of you unaware, 1MJ equates to ~240kcal meaning that 15-20MJ = 3582-4776kcal/day.
While this may seem a lot at first, the above intake is still calculated on those who are extreme muscular (Schulz & Schoeller 1994) thus of course these athletes are going to have generous energy intakes. However, even then when expressed relative to body mass the energy intakes reported above are not actually that much & still often below that of current strength athlete guidelines of ∼44–50kcal/kg/day (Manore et al 2000).