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  • 5 rules for safe and effective bodybuilding training

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This widget calculates both your daily caloric requirement and your proper protein/carbohydrate/fat consumption ratio. The first part of this calculation is described here (as it is identical to another widget, the Daily Caloric Requirement Calculator).

Basics

Almost all the food we are eating falls into one of the three categories: carbohydrates (sugars), proteins and fats.

All the three categories are absolutely necessary for our health – it is not possible to survive on a long-term diet lacking one of them.

Both proteins and carbohydrates provide 4 calories per 1 gram. Fats provide 9 calories per gram.

Most traditional and modern diets are based on carbohydrates with lower proportion of proteins and fats.

On the other hand, it is widely accepted today that athletes (especially those seeking to build muscle mass) need higher proportion of proteins in their diet than general population.

This widget is taking into consideration the requirements of active athletes.

Default settings

By default, we set the protein intake as 2 grams per 1 kg of your bodyweight. Many scientists suggest much lower daily protein consumption, usually around 1 gram per 1 kg. On the other hand, more than a few bodybuilders actually eat around 2.4 grams per kg. It’s up to you to change this number as you see appropriate for your training aims.

The other variable is percentage of fat. Most nutritionists suggest 20% but very few bodybuilders actually consume so much fat.

Typical fitness/bodybuilding diet will usually contain about 15% healthy fat. Going lower than this number can be both dangerous to your health and foolish: don’t forget that testosterone and other steroid hormones (like estradiol) are all produced from cholesterol.

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MUSQLE
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Sport Publishing Limited, 71-75, Shelton Street, Covent Garden, London, WC2H 9JQ, ENGLAND | Comp. No. 08844082

The “MUSQLE” project was launched in 2012 in order to bring trustworthy information and valuable tools to the European and World fitness/bodybuilding community.

We have three language versions: English (musqle.com international), French (musqle.fr French speaking countries) and German (musqle.de German speaking countries).

Profiles and Personal Statistics

Every MUSQLE member has a personal profile that can be kept private or be made visible to friends or the public.

Members can keep track of their weight, body fat and other measurements (like waist and hip circumference).

Every content item can be added to your personal profile – another way to personalize your experience at the website.

Our system also enables you to keep track of your improvement in individual exercises, muscles and your overall progress.

The main parts of the profiles are personalized training plans and training diaries as well as personalized diet plans. Both can be shared within the MUSQLE IN TOUCH social network and on Facebook.

Training Plans & Training Diary

We have a database of training plans and we offer you selected plans in line with your gender, sport, training aims and body type. You can import any training plan into your profile and change it according to your needs. You can also share your plan with others on the MUSQLE IN TOUCH social network. You can import any plan into your training diary.

Diet Plans

We employ a skilled chef who is preparing delicious meals designed especially for athletes. You will find recipes, nutritional values and pictures in our food database. The size of each serving can be increased or decreased as you wish and our system calculates the proper recipe ingredients and nutritional values for your serving size.

Complete diet plans can be built from the meals in our food database and you can share your diet plan with others on the MUSQLE IN TOUCH social network.

Product Authentication

QR Product Number Authenticator is provided by ProdNum

MUSQLE IN TOUCH Social Network

You can share your training plans, diet plans and anything else on our social network. You can find new friends and keep in contact with them, post pictures, comment on articles, follow the competitions and much more.

Competitions

Every Musqle.com member 15 years of age or older can enter and vote in our three competitions. First prize for each competition is €10,000.

Forums

Along with the MUSQLE IN TOUCH social network, our forums are another platform for members to share their experiences. Once you are logged in to the website, your profile is automatically used in forums and talkbacks too.

Sport professionals have slightly different personal profiles so that readers will be able to distinguish between forum submissions by amateur athletes and those from coaches, scientists or professional athletes.

Exercise Database

Our database includes hundreds of exercises with pictures, videos and written instructions.

Multimedia Content

We strive to keep the highest quality content on our website. Not everyone is accepted as an author at Musqle.com – our authors are all sport scientists or experienced athletes and coaches. 

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