Good News NutMisc: You can gain over 100lbs of muscle per year just eating a surplus!

[AdamWW]

http://www.livestrong.com/article/39...naturally-get/


"According to Massachusetts Institute of Technology's sports medicine department, increasing daily caloric intake by 500 to 1,000 calories, combined with intense weightlifting, can generate a weekly gain of 1/2 to 1 kg of lean muscle tissue"



If MIT says you can, it must be true.

I always Knew every IFBB pro was just on a big time bulk with plenty of calories.... ya'll just trollin.

[PhiSig2298]

http://www.livestrong.com/article/39...naturally-get/


"According to Massachusetts Institute of Technology's sports medicine department, increasing daily caloric intake by 500 to 1,000 calories, combined with intense weightlifting, can generate a weekly gain of 1/2 to 1 kg of lean muscle tissue"



If MIT says you can, it must be true.

I always new every IFBB pro was just on a big time bulk with plenty of calories.... ya'll just trollin.

New...

[ko300zx]

WEIGHT MANAGEMENT STRATEGIES:


WEIGHT GAIN FOR MUSCULAR STENGTH AND ENDURANCE

Energy in is greater than energy expended. Athletes wishing to increase their muscle mass will need to consume more calories per day than those they use up with exercise and daily activities. Depending on family genetics, your nutritional intake (amount and quality and when you eat), the types of exercises you do, when you do the exercises and the amount of rest you get are all contributing factors in gaining muscle mass. There is no easy formula that is legal. Above all, do not take steroids, pre-hormones or other supplement that is illegal and unsafe (See (NCAA drug testing site). Contact a certified athletic trainer to help advise you if you have questions about any substance you are considering taking.

Heredity is a limiting factor in gaining size. If you come from a family of thin people, you will have a harder time gaining bulky muscles. Still, it is possible to become stronger and gain weight appropriate to your skeletal size but not greater than your genetically predetermined limits.

The athlete will need to consume at least 500-1000 additional calories per day over time to gain a pound of muscle. Consuming extra calories in conjunction with a rigorous individually designed strength training program 3 or more times per week are major factors in increasing muscle mass. Athletes need to eat 3 meals per day with snacks and not skip any meals such as breakfast or lunch. It is important to eat a little more at each meal than is normally eaten of preferably nutrient dense foods. Do not increase fat intake above the recommended daily percentage.

Low calorie foods and foods high in fiber such as salads, cereals and grains are filling for the amount of calories they provide and should be a limited part of the diet for weight gaining purposes. Expensive weight-gain drinks are not necessary, simply eat more. Carbohydrates are very important in this process as they will allow you the extra muscle energy needed for the strength training exercises. Drinking extra fluids are an easy way to add extra calories. Low fat milk or fruit juices are easy to obtain and fruit juices in particular, are quite high in calories.



Key Points

• Energy in needs to be greater than energy expended.


• Consume at least 500-1000 additional calories per day to achieve a .5 to 1.0 kg weekly gain in lean tissue. 2000-2500 extra kcal are needed from a well-balanced diet for each .5 kg increase in lean tissue. Excess calories are stored as fat. Again, training type, intensity and frequency as well as heredity and hormonal factors contribute to the type and amount of tissue formed. Endurance exercise can increase lean tissue slightly and change body composition from fat to leaner as well, however, endurance training in general will not increase muscle bulk.


• Eat nutritious wholesome foods from a variety of food groups.


• Rigorous strength training 3 or more times per week is necessary.


• Know your genetic limitations.


• Don’t use questionable or illegal supplements.



References

Berning, JR. Through Thick and Thin: Weight Control for Athletes. Training and Conditioning. 9(6), Sept., 1999.

Christian, JL and Greger, JL. Nutrition for Living. 4th ed. Reading, MA: Benjamin/Cummings Pub. Inc. 1994.

McArdle, WD, Katch, FI, & Katch, VL. Exercise Physiology: Energy, Nutrition, and Human Performance. 3rd Ed. Philadelphia: Lea & Febiger, 1991.

http://web.mit.edu/athletics/sportsm...wcrwtgain.html

[AdamWW]

http://web.mit.edu/athletics/sportsm...wcrwtgain.html

I put on at least 2lbs of muscle just by reading that.

Amazing coming from an institution that is considered one of the top in the entire world.

[illiniStrive]

Amazing coming from an institution that is considered one of the top in the entire world.

"According to Massachusetts Institute of Technology's sports medicine department, increasing daily caloric intake by 500 to 1,000 calories, combined with intense weightlifting, can generate a weekly gain of 1/2 to 1 kg of lean muscle tissue"

There you go.

[AdamWW]

There you go.

MIT is easily the best resource for anything sports related.

[ko300zx]

MIT is easily the best resource for anything sports related.

Clearly you haven't been to Locarbcory's youtube channel.

[AdamWW]

Clearly you haven't been to Locarbcory's youtube channel.

ok... second best.

BTW please support LCC by purchasing his latest hit single (Cory CRUSH)

https://www.********.com/CoryCrushMusic

[JasonDB]

There you go.

Dat dere Sports Medicine Department would know.

[AdamWW]

Dat dere Sports Medicine Department would know.

GTFO Jason, just because YOU haven't achieved a 2000lb, 5% BF physique in all your years of lifting doesn't mean you have to discourage others.

If you aren't gaining at LEAST 1/2-1KG per week of muscle, you're just sad.

[desslok]

"training type, intensity and frequency as well as heredity and hormonal factors contribute to the type and amount of tissue formed.

So basically what they are saying is :

[JasonDB]

GTFO Jason, just because YOU haven't achieved a 2000lb, 5% BF physique in all your years of lifting doesn't mean you have to discourage others.

If you aren't gaining at LEAST 1/2-1KG per week of muscle, you're just sad.

You are right, I have failed to achieve something due to my own laziness and I am projecting onto others. I apologise and hope that everyone can forgive me.

[FenderElectrics]

Marking this as a reference point for next year:

6/19/12 - Weight 180, LBM ~ 153

Goal:

6/19/13 - Weight 280, LBM ~ 253

[AdamWW]

"training type, intensity and frequency as well as heredity and hormonal factors contribute to the type and amount of tissue formed.

So basically what they are saying is :

[Img] http://www.oldnavy.com/products/res/...inny-jeans.jpg[img]

Please link to actual store URL... do want to buy... for hereditary purposes.

You are right, I have failed to achieve something due to my own laziness and I am projecting onto others. I apologise and hope that everyone can forgive me.

Admitting you have a problem is a great first step... but you have to forgive yourself, first.

Soon you will be gaining a steady 2kg per week and never look back. Just be sure NONE of your excess cals come from fat.

[AdamWW]

Marking this as a reference point for next year:

6/19/12 - Weight 180, LBM ~ 153

Goal:

6/19/13 - Weight 280, LBM ~ 253

If you don't get here, I recommend calling MIT's Sports Medicine Dept and complaining =o)

[Milone79]

[AdamWW]

The only thing hard to believe here is that you're not over 500lbs and 5% BF... do you even lift? do you even eat a surplus????

[JasonDB]

Clearly you are doing it wrong.

[Milone79]

FUARK!!!!!! guess my genetics just suck!!!!!!!!

[AdamWW]

FUARK!!!!!! guess my genetics just suck!!!!!!!!

According to MIT, it's actually your "heredity"

[snrygo]

you dont always make threads

but when you do, you make two in the same day

[sawoobley]

This is why we don't rely on credentials and reputation for solid information.

Edit: I think it's possible to leave comments to the article.