|Part 1 | Part 2|
This article is just a taste of the new e-book, Weapons for Mass Construction: Secrets to Muscular Explosion, on sale in early December and officially available at weaponsformass.com. The editors at Muscle and Fitness were also so impressed with the idea for this book, they decided to run a feature story with the same title in the April 2006 issue!
Do you think you're a hard gainer? Do you marvel at the physiques of others who look like they are chiseled from stone?
Fortunately, it's time for others to look at you with envy; when your biceps barely fit in your sleeves, you have to buy bigger pants, just so they fit your thighs, and you feel larger than life.
It's time to get a taste of some of the secrets to muscular explosion revealed in the book. If I were able to reveal more, I would, but the jealously guarded program outlined in this book is too valuable to hand out like Halloween candy.
First and foremost, there are two inevitable facts with regards to packing on mass or losing fat.
- If you eat more calories than your body needs, you'll gain weight.
- If you eat/burn off more calories than your body needs, you'll lose weight.
I've heard people talk about how a calorie is not a calorie, how it depends on the nutrients you consume, etc. Blah, blah, blah. There is no way around the law of thermodynamics.
I am not saying that the type of calories you consume are not crucial; the nutrients you put into your mouth will help the end results, but to try to get around the basic energy balance equation is like arguing if the earth is round.
Many of you may have tried to gain weight and ended up packing on more fat than muscle, hiding behind the fact that you were in a "bulking phase" merely preparing to get cut up soon.
Let's be honest, do you really want (or need) to cover your hard earned muscle with layers of fat, only to lose that fat (and some of the hard earned muscle)? The process doesn't seem too efficient - it's 1 step forward and 2 steps back.
The first thing you need to do is figure out your caloric needs. Some say you should multiply your weight by 12, 13, 14, and I've seen as high as 30. What's the truth? No wonder there's confusion among trainees and many trainers! Here's a quick primer - details are laid out in the e-book.
Calculating Metabolic Rate
Basal metabolic rate (BMR) is simply the energy your body needs in a 24-hour period not including any activity at all. Basically, if you woke up and laid in bed for the next 24 hours, this would be equivalent to your BMR. You would still "burn" that amount of calories, with basic functioning. It is dependent on gender, body mass, and age.
| What Does BMR Stand For?
Base (or Basil) Metabolic Rate. This is the number of calories you would expend if you did zero activity all day.
Part 1: BMR
The most recent formula for predicting BMR was published in the 2005 Dietary Guidelines. It's absolutely not 100% perfect and it may under- or over-estimate for some of you, but it's a good start. These formulas and an example are below:For Men:
BMR = 293 - (3.8 * age) + (456.4 * height) + (10.12 * weight)
BMR = 247 - (2.67 * age) + (401.5 * height) + (8.6 * weight)
Please note that for this calculation age is in years, height is in meters, weight is in kilograms. You can use an online conversion utility to convert imperial units into metric, or you can simply use the following calculator:
|STEP 1: BMR CALCULATOR|
Enter your specifics and press "Calculate".
So, let's go through an example for a 25-year-old male bodybuilder who weighs 200 lbs (90.719 kg) and is 5'9" (1.753 meters):BMR = 293 - (3.8 * 25 yrs) + (456.4 * 1.753 m) + (10.12 * 90.719 kg)
BMR = 1,916 calories/day
Remember, though, this is just what's necessary for basic needs (breathing, organs functioning, etc).
Part 2: Activity Level
Here's the next part of the equation:
|Table 1: Activity Level.|
Now, many of you may lift hard in the gym for 30, 40, maybe up to 90 minutes. Keep in mind, though, that most are still in the moderate activity range.
Multiply your BMR value from step 1 by your Activity Level Factor in Table 1.
|STEP 2: WEIGHT MAINTENENCE CALCULATOR|
Lets say our bodybuilder is a college student who trains hard 5 times/week. That puts him in the moderate category, so he would multiply his BMR value from step 1 by 1.6.
Weight Maintenance = 1,916 * 1.6
Weight Maintenance = 3,066 calories/day
Remember: BMR was the calories required to basically do nothing (aside from breathing). Now the activity factor accounts for the activity you do, meaning in the example here, this person would need 3,066 calories to maintain his weight.
That may seem like a lot to many readers. However, remember, that's just weight maintenance. Since you're interested in becoming a moving freight train, you need to pack in more calories to pack on the slabs of beef called muscle!
After that's determined, it's time to figure out where those calories should come from. It's easy to pack in calories by washing candy bars down with milkshakes, but then we go back to the scenario described earlier - a lot of layers of fat packed on some muscle.
The book actually lays it out simply for you by providing specific meal plans, their caloric breakdown and macronutrient intake, along with some recipes to make it even easier for you. Of course there's also a 12-week training guide to correspond to the meal plans provided.
Heck, the only thing this book doesn't do is lift the weight for you! If your goal is to gain body mass, the "Weapons" are laid within the pages of Weapons for Mass Construction.
In fact, we are so confident this program can help you pack on mass, that it comes with a 100% money back guarantee! If you follow the program as outlined and do not think it was worth the small amount of money you paid, just ask for a refund, with no questions asked.
|Part 1 | Part 2|