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Gaining Muscle WITHOUT fat

My mission is simple: to gain muscle without gaining fat. My journey will include researching the best methods for gaining muscle without added fat with it and implement the plan to get the results and look I’m after. Hopefully this will be useful to you if you are in the same position as me.


Research findings:

Consume more calories every day than the body burns:

The reason for this? In order to build new muscle, the body requires more, or extra energy. The term for this is,
“calorie surplus.” Some of the extra calories will go to repair and grow new muscle mass, while the rest will trickle into
fat storing supplies. Although this is to be expected, the goal is to keep fat storing to a bare minimum because it is
lean muscle gaining that I’m after here.

Calculate your calorie surplus intake:

You will need to calculate how many extra calories you need to eat each day to help adequately gain muscle. It isn’t as
hard as it sounds. To do this you’ll need to calculate two things: Your BMR (Basal Metabolic Rate), which are the
number of calories you burn at rest. Then you’ll need to calculate your, Daily Calories Burned Through Activity, rate.
This is the number of calories you burn during your regular, daily activities.

To help you, you can visit this site to calculate your BMR: Once you
get your BMR, you’ll want to multiply it to your daily activity multiplier, which you can do by using the Harris Benedict
Formula below:

Sedentary (little to no exercise) – BMR x 1.2

Light Activity (light exercise or sport 1-3 days per week) – BMR x 1.375

Moderate Activity (moderate exercise or sport 3 – 5 days per week) – BMR x 1.55

Very Active (hard exercise or sport 6 – 7 days per week) – BMR x 1.725

Extremely Active (very intense exercise or sports plus physically demanding job) – BMR x 1.


This figure tells you how many calories you should be consuming on a daily, regular basis. But for an optimum muscle
building caloric intake, simply add 300-500 more to your answer and you now know what you need, or should be
consuming daily to build healthy muscle.

Track your calories:

Now that you know how many calories you should be eating each day, the only way to tell if you are meeting this
amount is to track how many you’re consuming. One way to track your caloric intake is to use a calorie tracking App on
your iPhone. If not possible, simply write them down in a journal. You don’t have to be spot-on “to the exact calorie,”
but getting as close as possible is important.


What should you eat? – The Basics

Protein – A diet high in protein: Fish, eggs, poultry, grass fed beef and whey protein are excellent sources of muscle building protein.

Carbohydrates – Carbs should be healthy carbs: Oats, brown rice, whole wheat and brown pastas. Fruits and sweet potatoes are also healthy carbs.

Fats – Nuts, seeds, coconut oil and organic peanut butter all fit into the healthy fat category. Steer clear of sweets and refined sugars.

Vegetables – Eating plenty of green, leafy vegetables, peppers and squash will give you the nutrients to help build muscle.


Proper muscle gaining exercise routine:

In my research, I have found the proper way to exercise for the optimal muscle building plan. In the past, I would just exercise with no rhyme or reason: one day cardio first, the next, some weights first. I would skip all over the place and not pay attention to how long I spent on either. Now I know that was all wrong.

If I really want to see my body transform into a nicely toned and muscular physique, this is what is recommended to get there when it comes to my workout routine; what types of exercises I’ll need to do, and how much of each of each is needed each day/week:

Weight training: An hour of high intensity weight training 3-4 times a week. After a high intensity workout, your body continues to burn calories long after you are through – up to 48 hours, in fact. There is a term for this period known as the “post oxygen consumption period” and happens at a much greater intensity after intensive workouts as opposed to lower intensity workouts.

Cardio: 2-3 short (10-20 mins.) of high intensity cardio sessions a week. This will help to keep unwanted fat from accumulating.

For optimum muscle building during workouts, hit your high intensity cardio ‘after’ your weight training 2-3 times per week. This routine better helps support muscle growth at the same time as reducing any fat storage.

With my new, gaining muscle without fat, body building plan, I expect and anticipate to see some quick and impressive results. It is only a matter of time before my body transforms from the thin, frail frame it is, into a healthier, more muscular and toned body I aim to achieve.