The Value of Proper Caloric Intake for Muscle Gain

Consider a hypothetical lifter who begins at 140 lbs in order to comprehend the muscle gain numbers in a real-world setting. They can anticipate a rate of muscle increase in the first year of 1–1.5% of their body weight each month, or 16.8lb - 25.2lb for the first year. While theoretically possible, this rate of muscle gain would be extremely fast in an over 40 trainee, even if everything were optimised with their lifestyle. A far more realistic number would be half that, with females half again. In other words, a beginner male trainee over 40, working hard to a smart system, with their diet and lifestyle set up to enhance muscle growth, will gain about 10lb/ 5kg, with females about 5lb/ 2.5kg. 

The longer you've been training for, the slower this rate of gain becomes. Most people will reach their genetic limit for muscle gain 3-5 years into their journey despite their best efforts. (Again, not taking drug use into account), 

How to Determine Your Daily Caloric Needs for Gaining Muscle

Calculating your Total Daily Energy Expenditure is essential in order to predict your daily calorie requirements for muscle growth (TDEE). Your basal metabolic rate, the quantity of calories burned during exercise, and the thermic effect of meals are all factors considered by TDEE.

You can then add a calorie surplus to encourage muscle building once you've established your TDEE. Many go crazy here and believe that adding in 10% - 15% to your daily calories as a surplus will be helpful. However, in a single week, for a 90kg sedentary male eating 2000cals a day, a 200-300cal/ day surplus is going to quickly add up to 1400-2100cals for the week, or an entire day per week of extra eating. Just think about how quickly you'd gain fat if you ate 8 days per week...

The rate of MPS is far slower than what this kind of surplus can create. Thos extra calories will just get stored as fat, which unlike MPS, we can do right now. In other words, you can gain fat today, but you cannot gain muscle today. Think about that when setting your surplus.

If we take the possible rate of muscle gain and calculate based off a possible 5kg of muscle for the year we get something like a 20,000 surplus needed. (If muscle is mostly protein, then at 4cals/ gram, a kilo of muscle has 4000cals. So 5kg has 20,000cals). 

20,000 divided by 12 (for months of the year) = 1666cals surplus per month. 

To get the daily surplus you need 1666 divided by 30 = 55cals/ day surplus needed. Just like I was saying - the rate of MPS is far slower than the rate of fat gain possible. Adding in a massive surplus in an effort to speed up MPS isn't possible without drugs. 

It's crucial to frequently assess your development and modify your calorie intake as necessary. You might need to boost your calorie surplus if you are not experiencing improvement in your muscle building. On the other side, you might need to cut back on calories if you notice an increase in body fat.

Example of a Meal Plan to Gain Muscle

Here is an example menu to help you achieve your aim of muscle growth:

Breakfast: a three-egg omelette with cheese, vegetables, and whole-wheat bread.
Greek yoghurt, mixed berries, and a few almonds make a tasty snack.
Brown rice, grilled chicken breast, and steamed vegetables for lunch.
Protein smoothie made with almond milk and frozen berries for a snack pre-training.
Dinner will be a stir-fry of grass-fed beef, quinoa, and mixed vegetables.
Cottage cheese and peaches for a snack
The 2,500 calories in this meal plan are distributed evenly across protein, carbs, and healthy fats to assist muscle growth and repair.

Conclusion

The right calorie intake is essential for successfully gaining muscle while not gaining excess fat. You may make sure that your body has the resources it needs to grow new muscle tissue by calculating your TDEE and adding a calorie excess. You may achieve your muscle gain objectives by giving full, nutrient-dense foods a priority in your diet and by routinely tracking your progress. 

What exactly makes endurance possible is a question that must be answered because it is such an important part of athletic performance.  The answer is in understanding the intricate interactions that take place between the many physiological and biochemical components.

Most internet strength based coaches don't understand these, and so it is no surprise that most of the fitness information consumers do not either. In this article, we will explore the science behind endurance and provide you with some actionable recommendations on how to improve your own personal endurance.

Acquiring Knowledge about Endurance Physiology

Endurance is defined as the capacity to participate in physically taxing activities for extended periods of time without experiencing exhaustion from such activities. This is made possible by the coordination of a number of different physiological systems, including the neurological, muscular, respiratory, and circulatory systems.

While the respiratory system is responsible for regulating the levels of oxygen and carbon dioxide in the body, the cardiovascular system is in charge of supplying the working muscles with oxygen via blood as well as the nutrients contained within it. While the nervous system is responsible for coordinating and controlling the activity of the muscles, the muscular system is the one responsible for producing force and power.

During all exercise, these several systems work together to provide the energy that is necessary for continuing to be physically active. After a period of time, the body is able to adapt to the stresses that are imposed by endurance training, which results in longer and more intense performances.

Aerobic Metabolism

One of the most important aspects of stamina is aerobic metabolism, which may be defined as the body's ability to convert oxygen into usable fuel using fat as an energy source. The anaerobic metabolic process is less efficient than the aerobic metabolic process and relies on carbohydrates that are already stored in the body. The key components to remember here for these two terms is that aerobic simply means "with oxygen", and anaerobic means " without oxygen". It is possible to improve one's endurance performance and delay the onset of weariness by increasing their body's capacity to use oxygen more efficiently.

To boost your aerobic metabolism, you should incorporate into your routine a range of endurance exercises. The cellular powerhouses that are responsible for driving aerobic metabolism are termed mitochondria, and as a result of low-intensity exercise, both their number and size increase. Exercise performed at a low to moderate level improves cardiovascular function and increases the capacity of the respiratory and circulatory systems in the body. 

The aerobic system is easily the most important energy system in the body. While responsible for long endurance efforts like a trail run, it is also responsible for any activity that lasts more than about 75 seconds. The longer the event, the greater the aerobic demand. Even a sport seemingly very intense, like MMA, with a 15 minute match length, will have a significant aerobic demand. 

The best way to train the aerobic system is using a format we typically associate with endurance. That is, running, rowing, cycling, swimming, stair master, versaclimber, or elliptical. This is not best suited to circuit style, loaded training. 

The part played in endurance by anaerobic metabolism

Anaerobic metabolism is still necessary for endurance, despite the fact that aerobic metabolism plays the most important part in the process. Anaerobic metabolism is defined as any metabolic process that does not require the presence of oxygen in order to produce energy. When the body requires more energy than is being provided by oxygen during high-intensity activity, anaerobic metabolism begins to function. 

Increasing anaerobic metabolism can boost endurance performance, bit it comes at a cost. This is accomplished by delaying the onset of weariness and making it possible to engage in more strenuous activities. If you want to boost your anaerobic metabolism, you should incorporate high-intensity interval training (HIIT) into your workout routine along with strength training.

High-intensity interval training (HIIT) is a form of cardiovascular exercise that consists of brief periods of extremely strenuous activity followed by periods of relaxation. Performance in endurance events and the body's capacity to produce energy in the absence of oxygen are both improved by this type of training. 

The best way to train the anaerobic system is using the same type of training as your aerobic work. That is, running, rowing, cycling, swimming, stair master, versaclimber, or elliptical. This is not best suited to circuit style, loaded training. 

On the other hand, lifting weights improves the body's ability to store carbohydrates and utilise them for energy, so improving the anaerobic metabolism. Resistance exercise can improve endurance performance in addition to being favourable to cardiovascular health.

In both cases, the debt that needs to be repaid is obvious. Despite having engaged in a short burst of activity, you will find yourself panting for breath after completing even a short interval, or a set of strength work. That panting is the oxygen debt. You worked without oxygen and provided energy in the absence of oxygen (because your demand was too high for oxygen to be the main source) and now you must repay the loss of energy with your aerobic system. Oxygen debt - your recovery between efforts - is powered by your aerobic system. 

Strengthening the muscle's resistance to fatigue

In addition to improving aerobic metabolism, there are a number of other strategies available for enhancing muscle endurance. This is called strength endurance. These include the following:

• By increasing the size and density of muscle fibres, as well as the amount of oxygen that is delivered to muscles, one may both store and produce more energy from their muscles.

• One effective strategy for achieving these objectives is to engage in resistance training, which helps to improve both the size and density of muscle fibres as well as the amount of energy produced by the muscles. In addition to boosting cardiovascular health, resistance training also increases one's ability to sustain activity for longer periods of time.

As opposed to aerobic and anaerobic work, this is best suited to circuit style training allowing you to target muscle actions and movements effectively to overload the patterns and force adaptation in those ranges. A good example for someone looking to improve hill running performance would be the Leg Blaster: 

• 10/ 10 alternating jump lunges

• 10 jump squats

• 10/ 10 alternating lunges

• 10 squats

• 10 burpees

This circuit will train multiple movement patterns of the lower body while simultaneously training power, power endurance, and strength endurance. 

Determining Training Methods

When it comes to figuring out which style of training to use for ultimate performance you will need a combination of aerobic work, anaerobic work, and strength endurance. The easiest way is simply to design your week around a solid base of aerobic work, and then sprinkle in at most one session of each per week. For example, this potential week for a runner getting ready for a hilly half marathon: 

• Monday - Off

• Tuesday - Easy run 30mins, lower body strength + core

• Wednesday - Easy run 60mins

• Thursday - Off

• Friday - Leg blaster workout, 4 rounds, then 4 x 500m above race pace hill run with easy jog back recovery on 3-4% gradient

• Saturday - Long run 90mins, with final 15mins at race pace

• Sunday - Easy run 30mins

If you want to be a bit more specific about how you add in the extra work, you need to understand where it is you're lacking. Many just always assume their deficiency is in strength, as that is what is most talked about in online fitness. Maybe you lack strength, but maybe it's something else. How would you know? 

Let's take one example of the runner above. If they can't maintain a steady pace throughout the race they lack the aerobic ability and need more base training. If they can maintain the same steady pace seemingly forever but have no speed (for example, their 5k time is exactly half of their 10k time) then they need some anaerobic work. If they have some speed but seem to fall behind going up hills they need strength. Now simply add in the elements missing into your training plan. 

In example two, let's use a typical middle aged blue belt doing BJJ. If he can't manage to train all the way through a class without needing a break, then he lacks the base aerobic fitness and needs more steady state, low intensity work. If he can train through the whole class without needing a break but finds he runs out of steam within a round or two he needs more anaerobic work to better learn how to buffer lactic acid and be able to put out at high intensities repeatedly. If he finds he gets pushed around easily, then he needs more strength. And if he is fine in early rounds, but finds in later rounds he starts to get pushed around, then he needs more strength endurance. 

Conclusion

Training as you get older can no longer be as easy as "just do something". If you want to get the best results you can while avoiding injury and burn out you need to be far smarter about your training plan. If you don't have a plan that is going to be a problem as you'll find yourself stalling or frequently being hurt, and ultimately quitting due to frustration. Spend some time using the yearly planning idea as well as this post to create a sound plan for yourself. 

Strength and conditioning is an ever-evolving field, with new techniques, technologies, and research emerging every year. Despite this, certain principles remain timeless and fundamental to the success of any athlete or fitness enthusiast. In this guide, we take a deep dive into the training lifecycle, exploring the key stages and critical considerations for anyone looking to achieve their strength and conditioning goals based on my nearly 40 years of training myself and 30 years of working with clients. 

Understanding the Training Lifecycle

The training lifecycle refers to the sequential stages of development that an athlete must progress through in order to achieve their desired performance outcomes. This cycle is divided into four key stages: preparation, competition, transition, and regeneration. While many reading this won't be interested in competition, the same strategies should be used for recreational athletes - what I like to call practical athletes. That is, the person who just wants to be able to join in on any activity and know they'll be in shape to do it, whether that is mowing the lawn or hiking up a mountain. 

In an athletic year, the preparation and competition phases will take up the longest parts of the year. While most would benefit from a longer transition and regeneration period, the reality of most sports now is that seasons are longer than ever. This is one problem for a pro athlete, but for an age group triathlete who is now able to race year round it leaves them zero space to allow their body to recover for even harder racing the next year. As a result, injury and stagnation occur, ultimately leading to frustration and the athlete leaving the sport. 

Preparation

Preparation is the stage in which an athlete lays the foundation for future success. This stage involves building a strong base of strength, endurance, and skill through the implementation of well-structured training programs. The focus during this stage is on developing muscular imbalances, improving mobility, and reducing the risk of injury.

For most people, the preparation stage should be at least three months long. In the case of someone entering an activity for the first time - like say a novice runner wishing to complete their first marathon - this stage might be better extended to six months or more. My novice marathon clients typically train for a year before their first long race, as an example, but because of the lengthy preparatory phase have none of the injury issues typically associated with novice runners. 

Competition

Competition is the stage in which an athlete puts their training to the test. This stage is characterised by intense and specific training programs, designed to peak the athlete's physical and mental performance for competition. The focus during this stage is on developing power, speed, and endurance, as well as fine-tuning technique and tactics.

In the case of a practical athlete this could be your trek to Everest Base Camp or it could be a Masters Brazilian Jiu Jitsu tournament you want to do well in. 

It's possible to have multiple competition phases during the year - multiple peak events - but that also means you need multiple preparatory, transition, and regeneration phases too. As an example, I recently trained up to go mountain climbing in New Zealand. That preparation phase was four months. My competition phase was one week. I then entered a short transition/ regeneration phase, before building again in a second preparatory phase to get me ready to go trek in Nepal. That competition phase will be ten days. When I return home I will take a longer regeneration phase for 2-3 weeks before starting a transition phase. 

Transition

Transition is the stage in which an athlete takes a break from intense competition and focuses on recovery and regeneration. This stage is critical to ensuring long-term success, as it allows the body and mind to recover from the demands of competition and prepare for the next cycle of preparation. The focus during this stage is on active recovery, reducing stress, and restoring balance.

Typically in the transition phase an athlete will do something different to their sport. A cross country skier may mountain bike through the summer while spending more time in the gym. For me, my transition phase this year will be spent on bodybuilding style training instead of my normal functional fitness work. This change will allow my joints to recover, add back any muscle lost from the high volume fitness work done, and allow me to mentally recover with less daunting workouts. 

Regeneration

Regeneration is the stage in which an athlete spends time getting their body right. In team sports the regeneration or off-season phase is usually when players will go get surgery so they can be ready again for the pre-season or preparatory phase again. 

I see practical athletes ignore this stage until they no longer can. This could be the guy who has always been overweight but trains hard so has ignored it. But suddenly he's sat in front of a doctor facing a quadruple bypass and suddenly realises he has to lose weight to get his body healthy. Or it could be the running enthusiast who has limped along with a sore knee or foot for months and then wonders why they aren't getting better. 

You must allow the body to rest and recover from all the hard work you've done. If you've worked so hard that you have outdone any tolerance your body has, then you need to rest longer than you'd like to come back to the pain free baseline. 

This is also applicable to those who have lost normal ranges of motion as they've gotten older. Sooner or later you'll be forced to address the injuries that trying to train through those limitations will bring. It's up to you if that break is voluntary and short or involuntary and done after surgery. 

Key Considerations for Success

In order to achieve success in strength and conditioning, there are several key considerations that must be taken into account. These include:

• Individualized program design: It is important to design a training program that is tailored to the individual needs and goals of each athlete. This includes considering factors such as age, experience, injury history, and current fitness levels. I don't see many programs that are well though for over 40 year olds. In fact, the reason I started focusing on this over a decade ago was I realised at 38 that no one had any great experience in this field. 

• Progressive overload: The principle of progressive overload states that in order to continue making progress, the body must be challenged with increasing levels of difficulty. This can be achieved through a variety of means, including increasing weight, volume, or density. 

• Proper nutrition: Proper nutrition is a critical component of strength and conditioning, as it provides the body with the energy and nutrients necessary to support optimal performance and recovery. This is perhaps the most neglected element of fitness and training for everyone, but especially for those over 40. I cannot stress enough how important having optimal levels of bodyfat are. Ditch the junk food and eat appropriately for your level of activity. 

• Adequate rest and recovery: Rest and recovery are just as important as training itself, as they allow the body to repair and regenerate from the demands of training. This includes both active recovery, such as stretching and foam rolling, as well as adequate sleep and rest. It also includes deliberate periods of rest and recovery after hard work building up during both the preparatory and competition phases. 

Achieving Your Strength and Conditioning Goals

By following the training lifecycle and considering the key considerations for success, anyone can achieve their strength and conditioning goals. Whether you're a competitive athlete or simply looking to improve your overall fitness as you age, the principles outlined in this guide will provide a solid foundation for success. 

Begin with the end goal in mind and then start creating a preparatory plan to build the base strength and fitness you'll need. As a rule of thumb, it will take you double the length of time you think it will. For example, while I achieve great results with people in relatively short periods of 12 weeks, it takes another one to two years to get those people to a state of high performance. It takes about four years to get someone to the first genuine peak of their abilities. So that's at least 16 cycles of training - 4 each of preparation, competition, transition, and regeneration - performed over 4 years to reach your peak. 

"Stoked that Andrew was running a program and took me in. And also thankful that he’s helping me on new goals I hadn’t thought possible. I’m at 14.5% body fat and 24 BMI. I can run again, I feel strong(er), and am more alert through the day. New habits (for me and with my family) actually enhance my day, not detract. And I’m still learning and thinking about next goals. It’s a journey/path I intend to stay on

For newer crowd here, don’t wait to start.

Commit to YOURSELF and YOUR HEALTH, splash in some discipline and effort to do some not-so-complicated things: sleep, drink water, make good food choices, move.

A trainer (clearly I’m a fan of Andrew) can both inspire you and refine those things (how much and kinds of food, what exercises, etc). Be prepared for some harsh truths about yourself that you may have overlooked/ignored. And yes, you can prioritize yourself and still meet other goals like time with kids, or work socials, or travel." Dick Palmieri, 57 years old.