At present, most people go to the gym to exercise in order to lose body fat and gain some proper muscles. However, due to the individual differences of each of us, the same fitness method has different muscle building effects. At this time, it is necessary to adjust the energy intake of weight. What can be done to achieve a reasonable muscle gain effect? Let's study together.

If you are a small partner who is ready to gain muscle, we can start with the most basic kilocalories, start with 3500 kilocalories, and then adjust the kilocalories according to the change of your weekly average weight. In a week, your weight has increased, but within a reasonable range, you don't need to adjust the kilocalories, so we can continue to train with 3500 kilocalories, and increase a reasonable diet to ensure normal intake.

If we don't gain weight, we will add some training in the basic training, because everyone has individual differences. For people who are easy to get fat, it may be very effective to carry out basic 3500-calorie training, but for people who are easy to get thin, it is difficult to achieve good results by adding some training on the original basis.

For people who are easy to lose weight, there will be no obvious increase and change in weight. If there are similar situations, it is necessary to make adjustments, rectification and effective training according to your actual situation.

In this way, you can make a reasonable training plan according to your own situation. For men whose initial weight is around 150kg, it is suggested that the monthly weight gain should be around 1% to 1.5%, that is, the monthly weight gain target should be controlled around 1.5 kg to 2 kg, and the calculation should be based on 3,500 calories per month.

The extra energy intake is 3500 calories? 1.5 or 2, between 5200 kcal and 7000 kcal, is the daily average. Because the speed of muscle gain is a slow process, we calculate the weight gain in months. Divide the kcal just calculated by the number of days in a month, and you can accurately get the energy intake of one day, which is about 180 to 250.

But for people who do a lot of exercise, the increase of 200 kilocalories can't achieve the purpose of gaining weight at all. For people who do a lot of exercise, they need to consume more calories and adjust according to their actual situation.

As long as you understand the above calculation formula, you can reasonably calculate your energy intake and finally achieve the effect of muscle gain. Friends who want to gain muscle quickly calculate according to the above method!