Building up the body mass through a proper well-planneddiet is the second important factor after strength training. It is needfor majority male in the world.

Subject is needed to take in more calories thanthey burn to obtain energy balance for muscle building. If the subject wants to build muscle, they needto take in more calories than they burn to obtain energy balance. This solutionis a simple in principle that energy intake must exceed energy expenditure fora suitable length of time. There’s some mathematical formulas which can findout the right portion of extra calories intake to gain muscle mass depends onthe 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 dayis determined, the amount of additional calories need to consume and also thelength and intensity of the workout should not be ignorant.

A human body ableto 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 buildmore muscle, they will also gain fat too. According to Wahl (1999), hesuggested consuming an extra 250 – 500 calories per day to gain mass healthily.By consuming adequate amounts of lean protein such as chicken, fish, lean redmeat, egg whites, low-fat cottage cheese or a protein supplement should not beforgotten as it is important to take in.

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

 1.1 Purpose Of Study In this study, you will be able to know: Estimation of Lean Body Weight Basal Metabolic Rate (BMR) Daily Calories Burned Through Activity 3.0 METHODOLOGY3.1 IntroductionThis study is an experimental research designed to obtain research evidence concerningthe effect of 6-week of meal plan on developing muscle and gaining weight. Thedetails are presented under following headings:I.

Training programme II. Pre and Post testIII. 7 days meal plan3.2 Training Programme Week Repetition Set Rest Interval (between sets) 1 8 Lower: 3 Upper: 3 30     30     30 2 8 3 8 Lower: 3 Upper: 3 4 8 5 8 Lower: 3 Upper: 3 6 8  Table 3.

2 shows theexercise list for muscles strength training Number of exercises Muscle strength training 1 Deadlift 2 Chin Up 3 Bench Press 4 Dumbbell Row 5 Inverted Row 6 Barbell Bent-Over Row 7 Reverse Lunge 8 Bulgarian Split Squat 9 Barbell Front Squat 10 Dumbbell Goblet Squat 11 Barbell Back Squat 12 Plank 3.3 Pre and Post Test3.3.1 Pre TestPrior 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 measurementof body composition, a 10 minutes standardize warm up activities will beconducted for all the subjects to get ready for the test. These activitiesincluded jumping jack, high knee, butt kick and stretching. After the warm upsession, the subjects will proceed to Inbody230, skin-fold callipers, girthmeasurement and 1RM test. These procedures were applied to all subjects.

Thetest was conducted on the same day during the session.3.3.2 Post TestIn the post test, thetesting procedures and set up will be the same as the pre-test. Subjects willstart with standardized warm up session and then proceed to inbody230,skin-fold callipers, girth measurement and 1RM test.Both subjects had thesame test. The test was conducted on the same day. The procedures were thesame.

3.4  7 days mealplanThe development ofthis meal plan to develop muscle also gaining weight among young adults whichis not extensively researched. The review of the related literature for thisstudy is organized into 3 main sections:3.4.1 Estimation ofLean Body Weight 3.4.2 Basal MetabolicRate (BMR)3.4.

3 Daily CaloriesBurned Through Activity 3.4.1 Estimation ofLean Body WeightInorder to carry out this study smoothly, finding out fat free mass is neededwhich 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 leanbody weight.Find Out Total Body Weight Body weight   Kilogram (kg) Pound (lbs) Subject 1 59.0 130 Subject 2 62.5 138  Calculate Body Fat Percentage. To measure body fat percentage, there are severalways to be done which includes skinfold calipers, or electronic body fat scales(inbody) that are commonly used.

Inbody Body Fat Percentage  (%) Subject 1 4 Subject 2 15  Calculations:Step 1: Body weight x body fat percentage = BF(bodyweight x body fat % = lbs.of body fat)Subject 1 = 130lbs x 0.04% = 5.2lbs of body fatSubject 2 = 138lbs x 0.15% = 20.7lbs of body fatStep 2: Body weight – body fat = fat-free mass (bodyweight – body fat = lbs. fat-free mass)Subject 1 = 130lbs – 5.

2lbs of body fat=124.8lbs. fat-free massSubject 2 = 138lbs – 20.7lbs of body fat=117.

3lbs. fat-free mass3.4.

2 Basal Metabolic Rate (BMR)BMR is the amount of calories burns at rest in the body. Thesecalories that subject’s body needs to keep your alive and functioning.Breathing, heart beating, cell turnover, brain, body temperature and nervesystem, 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 yourBMR such as your weight, height, age, gender and metabolism.

The easiest way tocalculate BMR is through an online BMR calculator that use a formula to find yourBMR by filling in a new fields with the status easily. Lean Body Mass (lbs) BMR Subject 1 1545.70 Subject 2 1511.

68  For Subject 1, a 19 year old male with a lean body weight of124.8lbs has a BMR of 1545.70. So he burns around 1545.

70 calories per day atrest. While for Subject 2, a 20 year old male with a lean body weight of117.3lbs has a BMR of 1511.68. So he burns around 1511.68 calories per day atrest.Now, the BMR does not include extra calories burned throughoutthe day through exercise and other daily activities.According toHarris-Benedict equation, we need to add an Activity Multiplier to the BMRnumber.

This is very easy to do using the popular and fairly accurate.Firstly, take the BMR of the subject and multiply it by yourdaily 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 1.

725 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 perweek and is fairly active throughout the day. He would choose the ModeratelyActive activity level and would multiply it by the BMR.BMR 1545.7 x 1.55 (Moderately active) = 2,395.

84While for Subject 2 with a BMR of 1511.68 calories exercises 3days per week and is fairly active throughout the day. He would also choose theModerately Active activity level and would multiply it by his BMR.BMR 1511.68 x 1.55 (Moderately active) = 2,343.

10The average for Subject 1 and subject 2 burn are 2,395.84 and2,343.10 calories per day through natural body functions and activity. This istheir calorie maintenance level for the workout day which is Tuesday, Thursdayand Saturday. While for Monday, Wednesday, Friday and Sunday, subjects onlyneed to follow their normal BMR range to maintain daily activity.

3.4.3 Daily CalorieBurn Through ActivityAdd 300 – 500 caloriesneeded per day to build muscle.If the subject is a very skinny ‘hard gainer’ then subject hasto ensure that the daily calorie surplus is closer to 400 – 500 every day. Thisis an ideal surplus of calories, big enough to build muscle yet small enough toavoid excessive gains in unnecessary fat.Our example male above will take his daily calorie maintenancelevel of 2359.84 calories and consume an additional 300 calories.

So, he willnow 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 thatsubject are gaining too much fat with 500, and need to cut back a bit.Bottom line – consume slightly more calories than it burn eachday.To sum it up, just take the BMR, multiply it by an activitylevel and add an extra 300 – 500 calories and subject will have his ideal dailycalorie range for building muscle while minimizing body fat.

Most people struggle to put on muscle because they fail toconsume an adequate calorie surplus. Subject do not need to be very accurate tothe calorie here, but taking the time to get a good estimate of your numberswill ensure subject eating more calories than he burn, creating an environmentwhere muscles can grow at an optimum rate.Make sure that subject calories come from healthy whole foods ina ratio of 50% complex carbs, 30% lean proteins and 20% healthy fats.Building up the body mass through a proper well-planneddiet is the second important factor after strength training.

It is needfor majority male in the world. Subject is needed to take in more calories thanthey burn to obtain energy balance for muscle building. If the subject wants to build muscle, they needto take in more calories than they burn to obtain energy balance. This solutionis a simple in principle that energy intake must exceed energy expenditure fora suitable length of time. There’s some mathematical formulas which can findout the right portion of extra calories intake to gain muscle mass depends onthe 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 dayis determined, the amount of additional calories need to consume and also thelength and intensity of the workout should not be ignorant. A human body ableto 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 buildmore muscle, they will also gain fat too. According to Wahl (1999), hesuggested consuming an extra 250 – 500 calories per day to gain mass healthily.By consuming adequate amounts of lean protein such as chicken, fish, lean redmeat, egg whites, low-fat cottage cheese or a protein supplement should not beforgotten as it is important to take in. Recently, skinny guys and girls having some hardtime building up muscles and gaining up weight. The reasons are probablyprogressive overload, not training with enough frequency or doing too many setand rep and more. Though it is hard to gain muscles and weight but it ispossible to gain with a meal plan and proper exercise. This study purposes is to find out the calorie intake at the optimum levelwhere it is effective enough to maximize muscle gains, while minimizing fatgains. 1.

1 Purpose Of Study In this study, you will be able to know: Estimation of Lean Body Weight Basal Metabolic Rate (BMR) Daily Calories Burned Through Activity 3.0 METHODOLOGY3.1 IntroductionThis study is an experimental research designed to obtain research evidence concerningthe effect of 6-week of meal plan on developing muscle and gaining weight.

Thedetails are presented under following headings:I. Training programme II. Pre and Post testIII.

7 days meal plan3.2 Training Programme Week Repetition Set Rest Interval (between sets) 1 8 Lower: 3 Upper: 3 30     30     30 2 8 3 8 Lower: 3 Upper: 3 4 8 5 8 Lower: 3 Upper: 3 6 8  Table 3.2 shows theexercise list for muscles strength training Number of exercises Muscle strength training 1 Deadlift 2 Chin Up 3 Bench Press 4 Dumbbell Row 5 Inverted Row 6 Barbell Bent-Over Row 7 Reverse Lunge 8 Bulgarian Split Squat 9 Barbell Front Squat 10 Dumbbell Goblet Squat 11 Barbell Back Squat 12 Plank 3.3 Pre and Post Test3.3.1 Pre TestPrior 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 measurementof body composition, a 10 minutes standardize warm up activities will beconducted for all the subjects to get ready for the test.

These activitiesincluded jumping jack, high knee, butt kick and stretching. After the warm upsession, the subjects will proceed to Inbody230, skin-fold callipers, girthmeasurement and 1RM test. These procedures were applied to all subjects. Thetest was conducted on the same day during the session.3.

3.2 Post TestIn the post test, thetesting procedures and set up will be the same as the pre-test. Subjects willstart with standardized warm up session and then proceed to inbody230,skin-fold callipers, girth measurement and 1RM test.Both subjects had thesame test. The test was conducted on the same day. The procedures were thesame.

3.4  7 days mealplanThe development ofthis meal plan to develop muscle also gaining weight among young adults whichis not extensively researched. The review of the related literature for thisstudy is organized into 3 main sections:3.

4.1 Estimation ofLean Body Weight 3.4.2 Basal MetabolicRate (BMR)3.

4.3 Daily CaloriesBurned Through Activity 3.4.

1 Estimation ofLean Body WeightInorder to carry out this study smoothly, finding out fat free mass is neededwhich 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 leanbody weight.Find Out Total Body Weight Body weight   Kilogram (kg) Pound (lbs) Subject 1 59.0 130 Subject 2 62.5 138  Calculate Body Fat Percentage. To measure body fat percentage, there are severalways to be done which includes skinfold calipers, or electronic body fat scales(inbody) that are commonly used.

Inbody Body Fat Percentage  (%) Subject 1 4 Subject 2 15  Calculations:Step 1: Body weight x body fat percentage = BF(bodyweight x body fat % = lbs.of body fat)Subject 1 = 130lbs x 0.04% = 5.2lbs of body fatSubject 2 = 138lbs x 0.15% = 20.7lbs of body fatStep 2: Body weight – body fat = fat-free mass (bodyweight – body fat = lbs. fat-free mass)Subject 1 = 130lbs – 5.2lbs of body fat=124.

8lbs. fat-free massSubject 2 = 138lbs – 20.7lbs of body fat=117.3lbs. fat-free mass3.4.

2 Basal Metabolic Rate (BMR)BMR is the amount of calories burns at rest in the body. Thesecalories that subject’s body needs to keep your alive and functioning.Breathing, heart beating, cell turnover, brain, body temperature and nervesystem, 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 yourBMR such as your weight, height, age, gender and metabolism. The easiest way tocalculate BMR is through an online BMR calculator that use a formula to find yourBMR by filling in a new fields with the status easily.

Lean Body Mass (lbs) BMR Subject 1 1545.70 Subject 2 1511.68  For Subject 1, a 19 year old male with a lean body weight of124.8lbs has a BMR of 1545.70.

So he burns around 1545.70 calories per day atrest. While for Subject 2, a 20 year old male with a lean body weight of117.3lbs has a BMR of 1511.

68. So he burns around 1511.68 calories per day atrest.Now, the BMR does not include extra calories burned throughoutthe day through exercise and other daily activities.According toHarris-Benedict equation, we need to add an Activity Multiplier to the BMRnumber. This is very easy to do using the popular and fairly accurate.Firstly, take the BMR of the subject and multiply it by yourdaily 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 1.725 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 perweek and is fairly active throughout the day.

He would choose the ModeratelyActive activity level and would multiply it by the BMR.BMR 1545.7 x 1.55 (Moderately active) = 2,395.84While for Subject 2 with a BMR of 1511.68 calories exercises 3days per week and is fairly active throughout the day.

He would also choose theModerately Active activity level and would multiply it by his BMR.BMR 1511.68 x 1.55 (Moderately active) = 2,343.10The average for Subject 1 and subject 2 burn are 2,395.84 and2,343.10 calories per day through natural body functions and activity. This istheir calorie maintenance level for the workout day which is Tuesday, Thursdayand Saturday.

While for Monday, Wednesday, Friday and Sunday, subjects onlyneed to follow their normal BMR range to maintain daily activity.3.4.3 Daily CalorieBurn Through ActivityAdd 300 – 500 caloriesneeded per day to build muscle.If the subject is a very skinny ‘hard gainer’ then subject hasto ensure that the daily calorie surplus is closer to 400 – 500 every day. Thisis an ideal surplus of calories, big enough to build muscle yet small enough toavoid excessive gains in unnecessary fat.

Our example male above will take his daily calorie maintenancelevel of 2359.84 calories and consume an additional 300 calories. So, he willnow 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 thatsubject are gaining too much fat with 500, and need to cut back a bit.Bottom line – consume slightly more calories than it burn eachday.To sum it up, just take the BMR, multiply it by an activitylevel and add an extra 300 – 500 calories and subject will have his ideal dailycalorie range for building muscle while minimizing body fat.Most people struggle to put on muscle because they fail toconsume an adequate calorie surplus.

Subject do not need to be very accurate tothe calorie here, but taking the time to get a good estimate of your numberswill ensure subject eating more calories than he burn, creating an environmentwhere muscles can grow at an optimum rate.Make sure that subject calories come from healthy whole foods ina ratio of 50% complex carbs, 30% lean proteins and 20% healthy fats.