Analysis upon the influences of calories intake on the human body

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Body Building Science Journal Vol. 1, No. 2, 2009 
 
 
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Analysis upon the influences of calories intake on the human body 
 
Mihai DOINEA 
Department of Economic Informatics 
Academy of Economic Studies, Bucharest, Romania 
mihai.doinea@ie.ase.ro 
 
Abstract: This paper is doing a brief analysis with concerns to the influences of 
calorie intake on the human body. In this paper ways of inducing muscle growth are identified. 
A distributed application for calorie optimization is presented for helping individuals 
determine the amount of calorie intake. Effects of calorie intake upon the human body are 
analyzed and methods of improving the quality of life throw different body building programs 
are revealed. 
 
Keywords: body building, application, calories, workouts. 
 
 
1. Ways of increasing mass muscle 
 
For a long time many combinations for increasing body mass muscle had been used 
with different effects depending on the intensity of use for these methods. They are three main 
directions [1] by which muscle hypertrophy can be achieved: 
• a hard training using weights or elastic resistances; 
• a good resting program with sleep and recuperation between two consecutive workouts; 
• a very well and equilibrate nutrition program including extra proteins and supplements 
where necessary. 
The method of inducing muscle growth through hard training programs is by doing 
damage to the muscle tissues. These programs cause micro-tears to the muscles that are hardly 
trained. This aspect is known is being called microtrauma, small injuries of the body. These 
injuries contribute to the feeling of soreness which is felt after exercising and based on them 
muscle growth is induced a day or two after a workout. In time, after a certain period, 
depending on each individual, these injuries tend to decrease and also the growing rate is 
decreasing. 
By having a benefic stimulation of the muscles in the gym class and a set of results 
according to the hard working program an individual must have also a well organized resting 
program. Muscles, although they are stimulated in the gym class, their growth occurs 
afterward, when resting is achieved because the resting periods determine cellular activity and 
regeneration processes. These periods could be induced over night, but from studies, results 
shows that short naps over the day accelerate this process. 
The nutrition program represents as well a very important part of this equation and is 
related to various variables for having a definitive contribution to the process of muscle 
hypertrophy. 
Bodybuilders has a different food regime and a strictly program for each and every 
meal. Their food intake is split into five to seven meals, equally divided in terms of calories, 
usually between 2 or 3 hours. This method is meant to limit overindulging and to increase the 
BMR, basal metabolic rate. 
Lots of calculations had been made, to determine which is the adequate nutritious 
program, that can support a healthy and efficient muscle growth. 
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These calculations revealed a necessary income of calories higher then the normal 
level for daily activity of an individual. In this sense a complete and complex nutriments is 
needed consisting of the following ingredients, depending on the bodybuilder objectives: 
• carbohydrates; 
• proteins; 
• meal supplements; 
• fats. 
Carbohydrates are a very important ingredient in the bodybuilder lives. Carbohydrates 
give the body energy to sustain the physic activities during the workout program. Low 
glycemic polysaccharides and slowly digesting carbohydrates release energy in a more stable 
fashion and so this energy is conducted to the muscle system in comparison with high 
glycemic substances which can increase the level of insulin and can put the body in a different 
situation than the desired one, that of storing additional energy as fat and not as a muscle. 
Although this process is avoided throw not digesting high glycemic nutriments, bodybuilders 
used them at the end of their working program to replenish glycogen stored within the muscle 
and to stimulate muscle protein synthesis. 
Another important meal ingredient is represented by proteins. The force necessary for 
doing all the exercises is powered by the protein actin and myosin. From expreriments has 
been concluded that bodybuilders should consume 25-30% of protein per total calorie intake 
[2], to reach their goal of inducing growth muscle. But in this manner that are lots of debates 
that sugest: 
• how many proteins can be consumed; 
• what is the best period of the day when they should be taken, during or before the 
workout or before sleep; 
• what is the best type source of protein: chiken, beaf, pork, fish, egg, nuts, seeds, 
etcetera. 
The proteins considered by the bodybuilders as being very valuable are the one that 
have higher Biological Value, BV rate. 
The supplements are considered to have an important role in the fight of bodybuilders 
to lose fats and build muscle. There are many supplements types used for various reasons: 
• for growing muscle in size; 
• for increasing the rate of burning fats; 
• for improving the joint health; 
• for preventing potential nutrient deficiencies. 
In competitions a small list of supplements can be used without being detected as drug 
at the anti doping tests but independent bodybuilders use lots of drugs such as: 
• anabolic steroids; 
• prohormones; 
• human growth hormone, HGH. 
Overtraining means a incapacity of human body to recovery from injuries determined 
by a strong workout. Overtraining could appear in the following moments: 
• hard training workouts without splitting that time in resting periods; 
• lack of nutriments received by the human body that could sustain the effort level; 
• the need of recovery between workouts that isn’t satisfied; 
• insufficient sleep. 
There are also other means of training that especially professional bodybuilders are 
using such as site enhancement oils or surgical operation. 
 
 
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2. Distributed application for calorie optimization 
 
The application’s main objectives are to help bodybuilders to adjust and measure their 
body building indicators such as: 
• body mass index; 
• basal metabolic rate; 
• lean body mass; 
• daily calorie intake influenced by the effort intensity; 
• a healthy and balanced menu split into breakfast, lunch and dinner. 
All these information are results that could be used by bodybuilders to measure the 
effects of their workout programs. In this way they can adjust the exercises to have a desired 
effect upon their muscle growing rate. 
The information is obtained by entering a few input data about: 
• weight; 
• height; 
• sex; 
• age. 
The application based on this input data follows the next steps: 
• calculating BMI, BMR, LBM indicators that will help bodybuilders to classify their 
results based on classification tables such as fat percentage category; 
• calculating the daily calorie intake necessary for a individual based on the effort 
intensity level; 
• computing the necessary meal depending on the daily calorie intake calculated at the 
previous step. 
The algorithm used for getting the results mentioned is described below through the 
following multifold points: 
• indexing the database based on the number of calories that a meal can have for 
creating the bodybuilders’ daily nutriments income; 
• trying to search different combinations of meals in the morning, midday and evening 
for a getting a higher degree of satisfaction from individuals who will use the 
application; 
• showing the results, figure 1, consisting of the total number of caloriescalculated 
function of the level of intensity effort and the meals associated with the 
corresponding determined values, figure 2. 
 
Fig. 1. Application’s results 
 
After selecting a desired day, by clicking on the number of total calories estimated for 
a meal users will receive the right combination in terms of different food ingredients that meet 
the restrictions defined. 
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Fig. 2. Combination of different meals 
 
This application will help bodybuilders to have reliable result upon which they can 
observe and evaluate their workout programs. 
 
 
3. Effects of the daily calorie intake 
 
One of the calories scope is about using their number for getting rid of fat. Specialists 
have concluded that for every 0.45359 Kg of fat 3500 calories must be sacrificed. So a daily 
calorie deficit of 500 should result in this fat lose. Reality isn’t always attested by scientific 
results, so things don’t work like that because many other factors are part of such equation. A 
very unpleasant situation could result if individuals try to get rid of fat in a rapid way. This 
could result in some nutriment deficiencies that could ultimately negatively affect health state. 
A better solution is to burn the fats than to starve and get to the point where you might have 
some important health problems. 
Over time our bodies adapt to the lowered calorie level. Our body becomes more 
efficient at using energy, having a lower metabolism rate and therefore burns less fat. 
This is why most of us reach a weight loss plateau. At this point, the only option is to 
boost metabolism or increase cardio, weight training, having occasional high-calorie meals, 
cycling calories, and even manipulating macro-nutrient ratios. But all must have a strong 
back-up in terms of adequate resting periods. 
What some people don’t understand and there are even normal people who wants to 
get rid of extra kilos, not even bodybuilders is that continuing dropping calories only serves to 
lower metabolism even further and the moment the body is returning to normal eating, the 
weight comes back on. 
It is difficult to set absolute bottom calorie levels, because everyone has different body 
composition and activity levels this affecting the basal metabolic rate which is of great 
importance in determining the amount of calorie burned in different activities. 
Although through experiments, scientists determine a minimum intake of calories for 
an individual as follows: 
• 1200 calories per day for women; 
• 1800 calories per day for men. 
From these starting points lots and various combinations can be built depending on the 
level of effort intensity. 
When adjusting the daily income level of calories, individuals must take into 
consideration their activities because if this two are in disaccord then they could induce a 
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body starvation response which finally could lead to a Yo-Yo dieting effect due to their 
hypocaloric diet. 
When reducing calories, individuals must try not to lower their calorie intake by more 
than 1000 calories below maintenance per week. If the calorie levels are too low then: 
• muscle mass is broken down for getting energy to support the daily activities, process 
known as catabolism which can be very dangerous; 
• basal metabolic rate will begin to get lower after three days of very low calories; 
• a state of discomfort, nutritional deficiencies, fatigue and irritability is associated with 
this low level of calories. 
Depending on individual body type, it can be very difficult to try eating to burn fats 
and retain or even build muscle. But calorie restriction when is not associated with 
malnutrition can improve age related health and slow the aging process. This fact has been 
deduced from animal experiments such as yeast, fish, rodents and dogs. 
On the other hand a high calorie dosage on regular basis could alter our vigilance and 
put us into a state of drowsiness. 
The number of calorie impact that where eaten, on the human body is given by the 
number of calories that are used to digest and absorb the specific amount of food minus the 
number of calories contained in the food. Some aliments need more energy to process them 
while others need less. In these conditions, a classification can be made as it follows: 
• positive calories – characterized by being in a greater number then the ones needed for 
processing that income; 
• negative calories – represents calories coming from aliments that are processed with a 
greater amount of energy than the one produced. 
For example, eating a carrot that contains 10 calories, the energy needed for 
processing it is about 12 calories, so we will have a deficiency of 2 calories that are called 
negative calories, representing an effect of a net loss of calories from the body fat. The 
negative calories exist because of the content of all food that are nutrients like carbohydrates, 
fats and proteins or calories, vitamins and minerals. 
Vitamins stimulate living tissues to produce enzymes that breakdown the caloric 
nutrients for a specific type of food. The aliments with negative calories contain sufficient 
vitamins and minerals that produce enzymes in quantities that break down not only its own 
calories but additional calories from the body in the process of digestion. 
Seen from the perspective of food category, fats have the least value on metabolism 
because they burn the fewest calories due to the body’s fat storage. Carbohydrates have the 
same behavior. Sugar, for instance, use little calories burning energy to convert them into fat. 
Proteins can burn up to 25% of the calories contained in them. Water can be seen as another 
category of food, and cold water can be seen as a negative calorie food, because it contains no 
calories and the body needs to burn energy to bring it up to blood temperature. 
Achieving a net loss of calories resulting in a negative calorie balance has the effect of 
losing weight. 
 
 
4. Optimization methods for healthy life quality 
 
There are different methods and techniques for optimizing the way we use our daily 
calorie intake to have a healthy and happy life. 
One of the methods used for optimization is by introducing the concept of vectors 
found in literature. In these directions various numbers of vectors can be defined. The concept 
of vector optimization is given by the fact that different body building aspects could be joined 
to emphasis a path that could be followed for obtaining specific results such as: 
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• slowing the aging process; 
• achieving performance in specific workout programs; 
• a good and healthy physic influence mental efficiency; 
• sculpting the body for perfection. 
Slowing the aging process could be obtained partially through the use of the following 
vector: 
• diet throw caloric restriction and nutrient density; 
• exercise throw low-impact aerobic and anaerobic exercise; 
• aggressive supplementation; 
• mental exercises by focusing on reducing stress. 
Achieving performance in specific workout programs by use of the following 
combination of body building characteristics: 
• diet by using high-quality proteins and larger caloric intakes to build appropriate 
muscles & replenish glycogen stores; 
• exercise extensive practice of desired activities plus aerobic & anaerobic cross-training; 
• performance-based supplementation; 
• mental exercises by visualization. 
Another important vector is that of building a good and healthy mental in harmony 
with the body parameters by use of: 
• diet, using nutrient density and appropriate fatty acids like Omega-3/Omega-6;• primarily aerobic exercises; 
• general supplementation, plus Omega-3 fatty acids and mental-performance 
supplements; 
• mental exercises for achieving an important inside equilibrium. 
Bodybuilders have another goal that of sculpting their body to boost their muscle 
system but not necessarily gaining strength through: 
• diet having low caloric intake for weight loss or high-protein for muscle growth; 
• primarily aerobic for weight loss or anaerobic for muscle growth; 
• general supplementation like daily multi-vitamin; 
• mental exercises by visual analysis of the body parts which must be workout regularly 
during exercises periods. 
The idea of optimization is discussed in the context of trying to add more efficiency to 
our exercise programs. In order to determine if a workout was indeed optimized a tool for 
measuring is needed. So, for this reason different metrics could be built for determining the 
degree in which a workout was or not improved after applying optimization methods and 
techniques. 
A set of physiological metrics could be analyzed to determine if the working exercises 
were affecting in some way the body physiological parameters like: 
• weight; 
• height; 
• blood glucose level; 
• resting heart rate; 
• blood pressure; 
• cholesterol. 
Also performance metrics could be defined to measure with how much the capacity of 
the muscle has increased over the workouts: 
• time of exercising; 
• distance of running, walking, etc; 
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• number of pushups; 
• weight that can be lifted and others. 
 
 
5. Conclusions 
 
Calories represent an important aspect of bodybuilders’ lives, being like numbers part 
of an equation. The implications and the manner on how calories are used and rationed are a 
very important aspect that bodybuilders must take into account. Based on their number 
bodybuilder’s shape their bodies or have amazing results in competitions. Trying to put 
everything on a computer and automating this process of calculating the necessary number of 
calories, in general using computer science tools, could be useful for bodybuilders in their 
way of achieving body perfectness. 
 
 
Acknowledgements 
 
This article is a result of the project „Doctoral Programme and PhD Students in the 
education research and innovation triangle”. This project is co funded by European Social 
Fund through The Sectorial Operational Program for Human Resources Development 2007-
2013, coordinated by The Bucharest Academy of Economic Studies (project no. 7832, 
“Doctoral Programme and PhD Students in the education research and innovation triangle, 
DOCECI”). 
 
 
References 
 
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Author 
 
Mihai DOINEA received a PhD scholarship from the Academy of Economic 
Studies, Bucharest, Romania in Economic Informatics at the UvA Research 
Center. He has a master diploma in Informatics Security (2006). He is also a 
lecturer assistant and he teaches data structures and advanced programming 
languages at the Academy of Economic Studies. He published more than 20 
articles in collaboration or as single author and co-published two books in his 
area of interest. His research interests are given as follows: informatics security, distributed 
applications, optimization criteria, databases, artificial intelligence, information management, 
security policies, mobile devices, networking and wireless communication.