Workout and diet plan to build muscle

Now let me explain what the hell that actually means.

Calorie Maintenance Level

Every person has a certain number of calories that they need to eat each day in order to maintain their current weight. This is what’s known as your calorie maintenance level.

There are a bunch of complicated ways to estimate what your maintenance level is, but the quickest and simplest way is to just multiply your current body weight (in pounds) by 14 and 18.

Somewhere in between those 2 amounts will usually be your daily calorie maintenance level.

If you’re more active and/or think you have a fast metabolism, then you should probably use the higher end of that range. If you’re less active and/or think you have a slow metabolism, then you should probably use the lower end of that range.

If you’re unsure, just pick a number in the middle. We’ll make sure it’s perfectly accurate later on. Don’t worry.

Next, pick your goal…

If Your Primary Goal Is Losing Fat…

In order to lose fat, you must consume LESS calories per day than your maintenance level amount. Doing so creates a caloric deficit, and this forces your body to start burning your stored body fat for energy.

Meaning, a caloric deficit is a fat loss requirement.

As I mentioned before, the most often recommended caloric deficit is about 20% below your maintenance level. So, let’s do some basic first grade level math.

For example, if your estimated calorie maintenance level is 2500 calories per day, you’d figure out that 20% of 2500 is 500 (2500 x .20 = 500). Then you’d just subtract that 500 from 2500 and get 2000.

In this example, this person would need to eat 2000 calories per day to lose fat.

If Your Primary Goal Is Building Muscle…

In order to build muscle, you must consume MORE calories per day than your maintenance level. Doing so creates a caloric surplus, and this provides your body with the calories it needs to actually create new muscle tissue.

Meaning, a caloric surplus is a muscle building requirement.

As I mentioned before, the ideal caloric surplus for most guys is about 250 calories above your maintenance level, and around half that for girls. So, let’s do some basic first grade level math.

For example, a man with an estimated calorie maintenance level of 2500 calories per day would add 250 or so calories to it and get about 2750.

In this example, this person would need to eat about 2750 calories per day to build muscle at an ideal rate.

Ensuring That Your Calorie Intake Is Correct

Since our calorie intake is based on an estimate, it’s possible it can be a little off. Luckily, there’s a very simple way to double check it.

Weigh yourself once per week first thing in the morning before you eat or drink anything (or weigh in daily and take the weekly average). Then, just monitor what your weight does from week to week.