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Adequate nutrition and calories from good sources are of primary importance to gain lean muscle. You need to eat big to bulk up; there is no way around it. But exactly how much is "big"? Use the formula given here to calculate your own requirements.

Optimizing your daily calorie intake in muscle building programs is important. An overshoot can cause you to gain fat instead of muscle. While lack of adequate calories will make you not gain enough muscle mass. The formula has 4 parts:

1) Calculating lean muscle mass: For this measurement you need a skin caliper which will give you percentage of body fat. Consider your percentage of body fat comes to 10% and you weigh 140 lb. That means your fat mass is 14 lb. Now to calculate lean muscle mass, subtract fat mass from total body mass. In this case it comes to 140-14=126lb.

2) Finding your resting metabolic rate: This is the number of calories you need to just keep yourself functioning. The formula to calculate resting metabolic rate is: RMR = Lean muscle mass x 10 + 500. In our example RMR comes to 126x10+500=1760 calories

3) Calculation of calorie intake to stay the same weight: Now let us find out your daily caloric intake by taking into consideration your level of activity. Multiply RMR by your Activity Index to calculate how much you need to maintain your current weight. If you are mostly sedentary, your activity index is 1.2. If you are moderately active, your activity index is 1.4. If you are very active, your activity index is 1.6

Continuing with our example, consider you lead a moderate lifestyle. Therefore to maintain your current weight you will need 1760x1.4=2464 calories.

4) Positive calorie intake to gain muscle mass: To gain muscle not fat, you need to eat about 500 more calories per day than the number you have calculated in the previous step. If you are indeed gaining fat you should cut down your intake by 250 calories and see how it goes. While if you are not building muscle it is essential to consume 250 additional calories.

Carry on for 15 days with the plan you have worked out and make an assessment thereafter. If you are also working out wisely in the gym and resting well, you can be a burly man in weeks.

To learn more about muscle building, read Cecil Kelly's authoritative articles on bodybuilding.

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