Sunday, July 24, 2022

The Fast Track Guide To Build Muscle For Beginners : Week 4

Food Inventory:

By now, most of the junk food should be cleared from your pantry and you should have a better idea of what is a good choice and what is a bad choice. A good rule of thumb is to save a cheat meal for the end of a week of working out and pick it up from the store the day of your cheat meal or if you can, go to a restaurant.

That way, you don't always have bad food choices surrounding you but rather only enjoy them on occasion.

Meal Frequencies:

Guess what? We are up to 6 meals this week!

That is the typical meal frequency of the average bodybuilder and you are now eating like them J

This week consume higher amounts of protein in all 3 meals. Last week was 2/3 so this week your addition will be towards the meal that didn't get applied.

Vegetables + Fruits

We are already eating all our veggies by this week so now naturally you need to eat more.

Haha. Don't worry, its not that much more. I want you to include 2 servings of veggies for at least 1 meal preferably in your supper, replacing some of the heavier carbs (rice, pasta, bread) with fibrous veggies.

I also want you to try and include a serving of fruits for every protein shake snack you have. Fruits like apples, pears, oranges and bananas are excellent sources and all count as 1 serving.

Protein Powder:

This week, include another protein shake 2-3 hours after supper. Only consume 1 scoop as it will be near the end of the day when your body will not need an abundance of calories since you will be soon sleeping.

This will make a total of 3 protein shakes between all three solid meals.

Macronutrient Split:

No excuses this week. You need to include a carb, protein and fat source at each of your solid meals.

I should mention, your protein intake should be relatively the same for each meal but your fat intake should be no more than 10-15 grams each meal and your carbs should be tapered throughout the day where you eat more carbs in the morning, slightly less at lunch and even less at supper.

This is great for providing constant energy throughout the day without over-consuming them at night which will create the most potential for fat gain. We want to avoid this as much as possible so consuming carbs earlier on in the day will be a good preventative measure.

Also, do not consume fruits with your final protein shake at night for obvious reasons.

Caloric Intake:

By now you should have ample amounts of calories coming in to allow you to lift more weights than before, recover faster and build more muscle.

If you are still a beginner there is not an immediate need to calculate your calories required, but if you are interest, the table below can give you some good information on how to do that.

We determine our Baseline Caloric Intake based on our BMR number.

So, what we want to do is calculate the amount of calories we require based on our BMR, our activity level and a few other factors.

Here are a few formulas you can use to determine your baseline caloric intake. Feel free to use any of them as they all provide very similar results.

The Harris-Benedictformula uses height, weight, age, and sex to determine basal metabolic rate (BMR).

BMR = Basal Metabolic Rate - a number that represents your caloric need before factoring in activity level.

Men (BMR)= 66 + (6.23 X weight in pounds) + (12.7 X height in inches) - (6.8 X age)

Women (BMR)= 655 + (4.35 X weight in pounds) + (4.7 X height in inches) - (4.7 X age)

TDEE= Total Daily Energy Expenditure Factor

Sedentary= 1.2 (little or no exercise, desk job)

Lightly Active= 1.375 (light exercise/sports 1-3 days/wk)

Mod. Active= 1.55 (moderate exercise/sports 3-5 days/wk)

Very Active= 1.725 (hard exercise/sports 6-7 days/wk)

Extremely Active= 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e

marathon, contest etc.)

1. Calculate your BMR according to the provided formula
2. Estimate your TDEE based on the given table
3. Multiply your BMR x TDEE for total calories required per day
4. Then add 500 calories to your total if you want to gain muscle

Below is an ultra efficient time saving method of determining how many calories you require based only on your bodyweight. This table is in no way a scientific process, but it is generally accepted and practiced amongst many people including myself.

This table has been adapted for Hardgainer's, or people who are naturally smaller and have a hard time gaining weight and/or muscle.

Caloric Intake Based on Bodyweight (lbs)
Primary Goal
10-13 x Bodyweight
Fat Loss
14-16 x Bodyweight
17-20 x Bodyweight
Muscle Gain
20-25 x Bodyweight
Mass Muscle Gain

Unfortunately, there is no rule set in stone that works for each person. You have to learn from experience which one works best for you.

You may gain easier than others and would not have to resort to a higher caloric intake. Or, maybe you have a really hard time gaining therefore would benefit from the Mass Muscle Gain goal.

Bottom line is that this is a fast way of calculation, but you can always use a more precise method that I shared with you above.

Food Preparation and Shopping:

By now it should be obvious why it is necessary to prepare in advance. As you meal frequency increases, so will your time in the kitchen if you are not careful.

Try preparing your meats for the whole week, but freezing half of the portions for the second half of the week.


👉 Week 1
👉 Week 2
👉 Week 3
👉 Week 4

The Fast Track Guide To Build Muscle For Beginners : Week 4 The Fast Track Guide To Build Muscle For Beginners : Week 4 The Fast Track Guide To Build Muscle For Beginners : Week 4 The Fast Track Guide To Build Muscle For Beginners : Week 4 The Fast Track Guide To Build Muscle For Beginners : Week 4 The Fast Track Guide To Build Muscle For Beginners : Week 4

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