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Even though I'm doing muscle training, my body doesn't change...? It might be because I'm eating "somehow"!😱

This time, I made a slide of "correct calorie calculation" which is basic even in the professional trainer exam (NSCA).

Save and calculate your weight! 🧮

# NSCACPT Studying muscle training Nutrition The Trainer's Egg # PFC balance

4/17 Edited to

私も以前は筋トレしているのに思うように体型が変わらず悩んでいました。その時に出会ったのが正しいカロリー計算でした。体重や運動強度に応じた必要カロリーを把握し、炭水化物、タンパク質、脂質のバランス（PFCバランス）を適切に摂ることがとても重要です。例えば、70kgの男性が低強度の運動をしている場合、推定必要カロリーは2660kcal。そのうち炭水化物を420g（6g/kg）、タンパク質を約58g（0.83g/kg）、脂質は推定カロリーの25％（約74g）に調整すると効率よく筋肉づくりができます。たんぱく質は除脂肪体重で計算するとより的確に摂取目標が立てられるためお勧めです。また、食事を「なんとなく」摂るのではなく、具体的に計算した数値を目安にし、食材選びや量を意識することが変化のカギでした。私自身、カロリー計算を定期的に見直すことで停滞期を抜け、筋肉の増量と脂肪の減少に成功しています。このように、筋トレ効果を最大限に引き出すには食事の質と量を科学的に管理することが不可欠です。今回のスライドの計算式を活用して自身の体と向き合い、具体的な数値目標を設定することを強くお勧めします。継続することで必ず理想の体型に近づく実感が得られますよ！

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