Setting Goals - Gaining Muscle

1. Figure out your BMR.
2. Determine how many calories you burn during daily activity.
3. Add #1 and #2 together to get your Total Calories. This is how many calories you need each day to MAINTAIN YOUR CURRENT WEIGHT.
4. Increase this amount by approximately 500 or more calories. This is the amount of calories you need each day to GAIN WEIGHT. To make sure the majority of the weight you gain is actually muscle, be sure to weight train regularly!
5. Record how many calories you eat and how many you burn each day. If that number is lower than your Total Calories, you will NOT gain weight.

   The Scoop:

   To gain a pound, you have to take in an extra 3500 calories above your BMR.

6. If you're burning more calories than you're eating, you need to either workout less, eat more or a combination of the two.

** To gain muscle mass, you need to eat more calories than you burn AND weight train using heavy weights and few repetitions. This means keeping your reps around 6-8 and using enough weight that you can ONLY complete the desired number of reps.

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