A normal adult body needs 1000-1400 calories to have ample energy for proper functioning of human organs like the heart, lungs, brain, etc. The caloric needs depend upon factors like gender, age, weight and body mass.
When a person gathers more calories than his bodily needs he gains weight. While overindulging once in a while does not cause weight gain, added calories accumulated over a certain period leads
to definite weight gain. For example to gain 1 extra pound, a person needs to have an excess of 3500 calories. Daily calorie counting is the key to losing weight. Hardcore training requires more calories to build more muscle tissue.
Once you understand the concept of calorie, it is easier to choose the apt foods in your muscle-building plans. We get calories from carbohydrates proteins and fats and other macronutrients from food resources. Nutrition science defines the following parameters; 1 gram of carbohydrates yields 4 calories, 1 gram of protein yields 4 calories and 1 gram of fat yields 9 calories. Based on these facts we can calculate how much of these basic nutrients we need to add to receive a certain amount of calories. This is simple mathematics.
Carbohydrates: These are the body’s main source of energy. We need both simple and complex carbohydrate in muscle-building.
Proteins: these contain the essential amino acids which are the main building blocks of our body. Especially in hardcore training you need more protein for healing and restoring your muscles since you will break down your muscles when you workout.
Fats: these have more calories. There are healthy fats also which play an important role in body building. Fats boost testosterone levels for muscle growth.
The most important thing to do is eat a balanced meal consisting of all these macro nutrients namely carbohydrates, protein and fats and micro nutrients which are vitamins and minerals which help in recovery and recuperation that bring about synthesis of new cells.
Professional body builders suggest that for hardcore training one should try to consume about 50% of carbohydrates, 30% of protein and 20% of fat. An ideal bodybuilding diet for hardcore trainers should give about 4500-5000 calories per day with an intake of high carbohydrate and high protein and lower fat. Many people get their proteins from natural food sources while some add supplemental protein to their regular consumption.
Most of the body builders consume protein shakes. The much-needed amino acids in whey and skim milk are a big boost especially when consumed before or after a work out.
Water and other liquid intake: consumption of water and other liquids cannot be underestimated since it plays a vital role in body building. A meagre 1 percent loss of your body mass from water tends to decrease muscular strength. It is vital to drink the least amount of liquids and replace the amount of fluids lost during workouts. There are many sports beverages available to help you keep up your fluid balance.