does BIG = Strong??

Update: here's a simple and over-generalized way to ROUGHLY calculate how much you should eat. I want to preface this by saying QUALITY BEFORE QUANTITY.

To calculate total calories needed you should weigh yourself. Turn that number into grams. So if you weigh 200lbs, that means 200 grams. That is your minimum protein intake for that day/week/month.

Then, you plug that into this formula that I made: [200g(p) x 4c/g]/0.3c + 300c = C (total calories).

.: 200 x 4 = 800 cal minimum just from protein. 800/0.3 = 2,667 calories for sedentary. + 300 cal for activities and that brings you up to a good 3000 calories/day.

3000 calories. Do the math. Good luck doing that on a restricted diet. You will never grow muscle if your diet doesn't support it. Good luck doing that without consuming copious amounts of fat. But you must prioritize protein. Protein even comes from the Greek word: proteios; meaning "most important". They knew what they were talking about back then.

Go eat to get strong.



*** Regarding Demetria's question:
Great question about the size of muscle and maximal strength. Does being "big" make one strong? Usually, yes.. USUALLY. The greater the muscle fiber cross-section the greater it's contractile potential (maximal strength). How does that translate into lifting? USUALLY bigger muscles mean you can lift more, and as a by-product apply more power and speed to other factors of training and subsequently develop even more. Hence why we place such a priority on strength training (as much as we can with limited resources). There are other factors though: substrate levels (nutrition), hydration, sodium/calcium/potassium levels, mood (hormones), MOBILITY, mental focus, commitment, desire, the moon's position relative to the big dipper, you get the point... Ultimately, getting bigger MUSCLES will probably translate into more strength. If it doesn't, you'll still look like you might.
http://www.ncbi.nlm.nih.gov/pubmed/6223509
http://www.e-normous.biz/size_vs_strength.html
http://www.bodybuildingweb.net/blog/muscle-size-proportional-to-strength/

How do I get bigger muscles? Lift HEAVY and EAT! The growth has to be stimulated tissue has to come from somewhere; it doesn't just magically appear. Protein is composed of the amino acids that are vital for the growth to occur. So it is imperative to eat more protein. No two ways about it. It has nothing to do with ethics or moral. Growth comes from hormones triggered by lifting and nutritional intake (surplus) and the building blocks are made of amino acids. Easy.

- Here's my suggestion: Eat 1 gram of protein per pound of body weight per day. FYI, meat has 7 grams per ounce. 1 egg has about 6 grams. So you'll have to get started early. Here's why.
Protein should compose about 30% of your diet. The rest is up to you. Protein has 4 cal/gram. Carbs also have 4 and fat has 9. So if you're like me and eat a lot of protein, you also need a lot of the other stuff too. That's why I eat so much fat. More than double the calories which means I can eat less. Do the math.

I hope that helps. Glad people are wanting to get strong.. I'll help in any way I can short of feeding you. ;-)


Note: Frequency does not necessarily mean you'll get stronger faster, in fact, often times it's the opposite with heavy compound lifts, epecially the deadlift. Once a week is plenty with the deadlift. However, it still needs to be done frequently enough to create the adaptive stimulus.

Come on Saturday.. DO IT!

** This is only a hypothetical suggestion and I make no official claims or take any responsibility for you and your diet and the results thereof. You are responsible for yourself solely and exclusively. Please consult a physician before making any changes in your life, especially nutritional ones. Maybe even when you rearrange your furniture.