Building low-fat cottage cheese or a protein supplement

Building up the body mass through a proper well-planned
diet is the second important factor after strength training. It is need
for majority male in the world. Subject is needed to take in more calories than
they burn to obtain energy balance for muscle building.

If the subject wants to build muscle, they need
to take in more calories than they burn to obtain energy balance. This solution
is a simple in principle that energy intake must exceed energy expenditure for
a suitable length of time. There’s some mathematical formulas which can find
out the right portion of extra calories intake to gain muscle mass depends on
the amount of calories being used for each day based on their age, gender,
height, weight and activity level. Once the amount of calories burned per day
is determined, the amount of additional calories need to consume and also the
length and intensity of the workout should not be ignorant. A human body able
to build at most about a half-pound which is 0.23kg of muscle mass each week,
so if subject consuming too many additional calories with the intent of build
more muscle, they will also gain fat too. According to Wahl (1999), he
suggested consuming an extra 250 – 500 calories per day to gain mass healthily.
By consuming adequate amounts of lean protein such as chicken, fish, lean red
meat, egg whites, low-fat cottage cheese or a protein supplement should not be
forgotten as it is important to take in.

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Recently, skinny guys and girls having some hard
time building up muscles and gaining up weight. The reasons are probably
progressive overload, not training with enough frequency or doing too many set
and rep and more. Though it is hard to gain muscles and weight but it is
possible to gain with a meal plan and proper exercise. This study purposes is to find out the calorie intake at the optimum level
where it is effective enough to maximize muscle gains, while minimizing fat


1.1 Purpose Of Study

In this study, you will be able to know:

of Lean Body Weight
Basal Metabolic Rate (BMR)
Calories Burned Through Activity



3.1 Introduction
This study is an experimental research designed to obtain research evidence concerning
the effect of 6-week of meal plan on developing muscle and gaining weight. The
details are presented under following headings:

I. Training programme

II. Pre and Post test

III. 7 days meal plan

3.2 Training Programme




Rest Interval (between sets)



Lower: 3
Upper: 3






Lower: 3
Upper: 3





Lower: 3
Upper: 3




Table 3.2 shows the
exercise list for muscles strength training

Number of exercises

Muscle strength training




Chin Up


Bench Press


Dumbbell Row


Inverted Row


Barbell Bent-Over Row


Reverse Lunge


Bulgarian Split Squat


Barbell Front Squat


Dumbbell Goblet Squat


Barbell Back Squat



3.3 Pre and Post Test

3.3.1 Pre Test

Prior to the pre-test,
the body composition of the subjects will be measured using the Inbody 230,
girth measurement and skin-fold callipers with only one trial.

After the measurement
of body composition, a 10 minutes standardize warm up activities will be
conducted for all the subjects to get ready for the test. These activities
included jumping jack, high knee, butt kick and stretching. After the warm up
session, the subjects will proceed to Inbody230, skin-fold callipers, girth
measurement and 1RM test. These procedures were applied to all subjects. The
test was conducted on the same day during the session.

3.3.2 Post Test

In the post test, the
testing procedures and set up will be the same as the pre-test. Subjects will
start with standardized warm up session and then proceed to inbody230,
skin-fold callipers, girth measurement and 1RM test.

Both subjects had the
same test. The test was conducted on the same day. The procedures were the

3.4  7 days meal

The development of
this meal plan to develop muscle also gaining weight among young adults which
is not extensively researched. The review of the related literature for this
study is organized into 3 main sections:

3.4.1 Estimation of
Lean Body Weight

3.4.2 Basal Metabolic
Rate (BMR)

3.4.3 Daily Calories
Burned Through Activity


3.4.1 Estimation of
Lean Body Weight

order to carry out this study smoothly, finding out fat free mass is needed
which is called lean body weight for every subject to start the calculation.
The amount of weight that carry on your body that isn’t fat is the real lean
body weight.

Find Out Total Body Weight


  Kilogram (kg)

Pound (lbs)








Calculate Body Fat Percentage.

To measure body fat percentage, there are several
ways to be done which includes skinfold calipers, or electronic body fat scales
(inbody) that are commonly used.


Fat Percentage








Step 1: Body weight x body fat percentage = BF(body
weight x body fat % = lbs.of body fat)

Subject 1 = 130lbs x 0.04% = 5.2lbs of body fat

Subject 2 = 138lbs x 0.15% = 20.7lbs of body fat

Step 2: Body weight – body fat = fat-free mass (body
weight – body fat = lbs. fat-free mass)

Subject 1 = 130lbs – 5.2lbs of body fat
=124.8lbs. fat-free mass

Subject 2 = 138lbs – 20.7lbs of body fat
=117.3lbs. fat-free mass

3.4.2 Basal Metabolic Rate (BMR)

BMR is the amount of calories burns at rest in the body. These
calories that subject’s body needs to keep your alive and functioning.
Breathing, heart beating, cell turnover, brain, body temperature and nerve
system, all these activity above require a number of calories to function.

Everyone has a different BMR and it can be account for up to 75%
of the daily calories burned. There are a number of factors that influence your
BMR such as your weight, height, age, gender and metabolism. The easiest way to
calculate BMR is through an online BMR calculator that use a formula to find your
BMR by filling in a new fields with the status easily.

Lean Body Mass (lbs)







For Subject 1, a 19 year old male with a lean body weight of
124.8lbs has a BMR of 1545.70. So he burns around 1545.70 calories per day at
rest. While for Subject 2, a 20 year old male with a lean body weight of
117.3lbs has a BMR of 1511.68. So he burns around 1511.68 calories per day at

Now, the BMR does not include extra calories burned throughout
the day through exercise and other daily activities.According to
Harris-Benedict equation, we need to add an Activity Multiplier to the BMR
number. This is very easy to do using the popular and fairly accurate.

Firstly, take the BMR of the subject and multiply it by your
daily activity level with the closest match from the list below.

Harris Benedict Activity Formula

Sedentary: little or no exercise – BMR x 1.2
Lightly Active: light exercise or sport 1-3 days per week – BMR
x 1.375
Moderately Active: 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
Extremely Active: very intense exercise or sports plus
physically demanding job – BMR x 1.9


Subject 1 with a BMR of 1545.70 calories exercises 3 days per
week and is fairly active throughout the day. He would choose the Moderately
Active activity level and would multiply it by the BMR.

BMR 1545.7 x 1.55 (Moderately active) = 2,395.84

While for Subject 2 with a BMR of 1511.68 calories exercises 3
days per week and is fairly active throughout the day. He would also choose the
Moderately Active activity level and would multiply it by his BMR.

BMR 1511.68 x 1.55 (Moderately active) = 2,343.10

The average for Subject 1 and subject 2 burn are 2,395.84 and
2,343.10 calories per day through natural body functions and activity. This is
their calorie maintenance level for the workout day which is Tuesday, Thursday
and Saturday. While for Monday, Wednesday, Friday and Sunday, subjects only
need to follow their normal BMR range to maintain daily activity.

3.4.3 Daily Calorie
Burn Through Activity

Add 300 – 500 calories
needed per day to build muscle.

If the subject is a very skinny ‘hard gainer’ then subject has
to ensure that the daily calorie surplus is closer to 400 – 500 every day. This
is an ideal surplus of calories, big enough to build muscle yet small enough to
avoid excessive gains in unnecessary fat.

Our example male above will take his daily calorie maintenance
level of 2359.84 calories and consume an additional 300 calories. So, he will
now eat 2,659.84 calories per day to build muscle mass.

Sure enough there is no perfect set-in-stone calorie surplus,
some people might need only 300, while others need 500. Subject might find that
subject are gaining too much fat with 500, and need to cut back a bit.

Bottom line – consume slightly more calories than it burn each

To sum it up, just take the BMR, multiply it by an activity
level and add an extra 300 – 500 calories and subject will have his ideal daily
calorie range for building muscle while minimizing body fat.

Most people struggle to put on muscle because they fail to
consume an adequate calorie surplus. Subject do not need to be very accurate to
the calorie here, but taking the time to get a good estimate of your numbers
will ensure subject eating more calories than he burn, creating an environment
where muscles can grow at an optimum rate.

Make sure that subject calories come from healthy whole foods in
a ratio of 50% complex carbs, 30% lean proteins and 20% healthy fats.