Why you need to eat more .

I know most of you, you eat a meal or two from home, eat a pastry and have a beverage from outside, maybe some potato chips and half a bar of your favorite chocolate while you watch your favorite homelander episode, and probably call that a day.

Maybe some of you even think, by making decisions such as eating something you desire, like an éclair, is alright if you sacrifice a portion of a main meal, so that you have control over your calories.

Most of the clients I meet, eat too low, their body’s have adapted to survive from what’s being provided. Most men operate at around the 1100 to 1400 range when I check their dietary records, and if you ask me, is this enough to build a body, you know I wouldn’t even bother to respond.

You need to understand, that if you are a beginner, and you want to achieve some form of a point on that aesthetic spectrum, you need muscle growth, and how else do you grow more muscle other than by lifting more and eating more !

You would look very different if you used to bench 30kg, and now if you could bench a good 60kg, This would mean, other than that initial improvement in your intra muscle and intermuscular coordination and your nervous system being more efficient, and every damn thing that worked together to improve your strength, there was a solid improvement in your muscle mass, which was necessary to push that load. Strength is one of the best indicators of muscle growth, especially for a beginner.

In my lens, for men, you should be at least putting in a quality 2000 calories if you are serious about your training goals, maybe a slight variance, and for women, who usually eat less than 1000 calories, hop onto a proper training plan and up the intake to maybe atleast the 1400 1500 mark ?  Don’t be disheartened by a temporary increase in your weight, this game is about body composition and not only weight.

Why do you want to eat more again ?

All these energy draining workouts would use carbs as their main fuel, it is these very carbs that will trigger the insulin response that would also help the energy depleted muscle cells to absorb glucose and amino acids to replenish and repair their stores.

If you do not have energy to sustain these processes, your body would optimize other vital functions over processes like muscle protein synthesis. Even activity of insulin and IGF-1 would be affected by poor nutrition.

And lets not forget the worse that could happen, your body tapping your muscle mass for its energy needs.

You need to be in a caloric surplus, if you want to optimally build muscle mass.

Why this image ? Well it is not unlikely for profusion to add elements that are in absolutely no way related to the topic of conversation

Ps – as a final note, don’t sacrifice your main meals for a desert, because you are guilty. I think its better to hammer your main meal and eat a desert rather than building the behavioral pattern that sacrifices quality macros and nutrients for a blood sugar spike and nutrient less calories.

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