Get ripped for this summer!

Build extra lean muscle and burn the extra fat ready for the summer season...

 

5 Simple, easy &effective steps to help you build muscle and gain your dream six pack!

 

 

 

It is EXTREMELY important to set your workout goal right from the start. Most people just walk into the gym one day and start working out with zero clue about what they are doing. Not surprisingly, most of them seldom achieve any significant results. No more hesitation, let's start RIGHT NOW!
Step 1. Set your goal: Determine how much muscle mass you want to gain
Step 2. Calculate Resting Metabolic Rate (RMR)
Step 3. Calculate Daily Caloric Requirement
Step 4. Calculate Caloric Surplus
Step 5. Track your Progress
Step 1. Set your goal: Determine how much muscle mass you want to gain
When setting your goal, it is important to be specific and realistic. If your goal is something unclear like: "I want to look buff" or "I want to gain 25 pounds (12kg) in 1 week", you will probably fail to achieve it. Below is how you should set your goal:

I want to gain 6.5 pounds (3 kg) in 8 weeks.
Therefore, my goal is to weigh 165 pounds (75kg) by August 20th 2012

Step 2. Calculate Resting Metabolic Rate (RMR)
Resting Metabolic Rate (RMR), also known as Resting Energy Expenditure or REE, is the amount of energy in calories needed to maintain the body's essential functions. These calories will be burnt even when you are NOT doing anything consciously. These functions include breathing, digestion, blood circulation, cell formation, etc. They account for about 70% of your total daily calories burnt. Your RMR can be calculated using the Mifflin-St Jeor equation.
Step 3. Calculate Daily Caloric Requirement
Now, we need to calculate your Daily Caloric Requirement, which is the total calories required per day when you take into account your daily activities. To calculate this, you need to multiply your RMR by your Activity Level.

Activity Level
Little to no exercise (sedentary, desk job) = 1.2 multiplier
Light exercise (1-3 days per week) = 1.375 multiplier
Moderate exercise (3-5 days per week) = 1.55 multiplier
Heavy exercise (6-7 days per week) = 1.725 multiplier

Step 4. Calculate Caloric Surplus
To gain muscle mass, you need to consume MORE calories than your Daily Caloric Requirement and create a Caloric Surplus.
The common recommendation is to consume an extra 250 to 500 calories per day. If you put on weight easily, stay on the lower end of the range, and if you are a hardgainer, aim for the higher end. Below is an example of how to do this:

Daily Caloric Requirement = 2580
Extra calories needed to gain weight = 500
Caloric Surplus = 2580 + 500 = 3080 calories

This means that you need to consume 3080 calories per day to create a Caloric Surplus and gain muscle mass.
It is important to note that your body is only capable of adding a maximum of about 1 pound (≈ 0.45kg) muscle per week, so if you are putting on more than 1 pound per week, you are probably gaining some fat on top of muscle mass.
Step 5. Track your progress
It is important to track your progress.
1. Set weekly goals. For example, if you want to gain 10 pounds in 10 weeks, you should aim to gain 1 pound per week.
2. Track your weight on a weekly basis.
3. Adjust your workout/ diet accordingly based on your weekly progress. For example, if you are consistently missing your weekly target weight, you need to eat more to achieve a sufficient caloric surplus.
4. Measure your weight on the same day/ time every week. I like to take my weight every Sunday night to see my progress over the week

 

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