gain a pound a day diet



hey guys, sean nalewanyj here, seannal.com,bodytransformationtruth.com, in today's video i’m going to be going back to the basicsfor all the beginners out there or for those who aren’t seeing the results that theywant from their program, by going over how to determine your daily calorie needs formuscle growth and how to adjust those numbers over time for ongoing results. so if yourmain goal is to get bigger and stronger then

it really doesn’t matter how much effortyou’re putting in at the gym, which specific types of foods you’re eating, which supplementsyou’re taking, if your daily calorie intake is not landing in the proper range, you’rejust not going to make any real gains, period. calorie intake is the absolute foundationof your entire diet, and everything else that

you do is ultimately built on top of that.so simply put, calories are energy, and in order to gain significant muscle you needto eat in a calorie surplus by taking in more energy than you’re burning, because that’sgoing to provide your body with the extra energy that it needs to build new muscle.in people who are brand new to training or for those who have really good genetics itis possible to build a small amount of muscle while eating at maintenance or in a deficit,because your body can use the calories from stored fat as a way to fuel the process, butit’s not going to be anywhere near what you’d gain by eating in a straight caloriesurplus. so bottom line, again, if your primary goal is to get bigger and stronger, and todo it in the fastest way possible, then you

need to be eating in a calorie surplus. sohere are the 4 steps that i recommend following to determine your individual calorie needsto build muscle. step 1 is to find your calorie maintenance level. your calorie maintenancelevel is the number of calories that you’d need to eat each day in order to maintainyour current body weight. this takes into account your basal metabolic rate or bmr,which is the number of calories that your body needs each day for natural processes,likes breathing and digestion and circulation etcetera, plus your activity level. now keepin mind that your initial calculation here should always be treated as sort of an “educatedguess” at the start, because there’s just no way for you to know for sure what any singleperson’s exact calorie maintenance level

is going to be because it’s affected byso many different factors. so you just want to estimate at the start, and then tweak itlater on depending on the results that you get. so as a basic starting point, you canjust take your body weight in pounds and multiply it by one of the following activity levelfigures to estimate your current calorie maintenance level. and you’ll want to take into accountyour training frequency, your job, as well as additional activities that you performoutside of the gym when you make your selection. step 2 is to create a small calorie surplusto support muscle growth. so now that you have your starting calorie maintenance levelin place, you’ll then want to increase that number in order to land on the proper dailycalorie intake for muscle growth. now the

key here is to take things slowly and to onlycreate a small surplus at the start, and then gradually adjust it as you go along. alwayskeep in mind that any time you try to gain a significant amount of muscle, you’re alwaysgoing to gain some body fat along with it. this is completely normal and it’s to beexpected, because there’s just no way to divert 100% of your calorie surplus towardsmuscle growth only. and if you start off by making a sudden, large increase to your calorieintake by just stuffing yourself with food all day long in an effort to "get huge", you’llalmost certainly end up gaining an excessive amount of body fat in the process which you’rethen going to be stuck with for the entire duration of your bulking phase. your bodycan only build a limited amount of muscle

over any given day anyway, so just eatingmore and more calories beyond what your body can use at one time, that's not going to helpyou build muscle at a faster rate anyway. so, my recommendation to build muscle effectivelywhile keeping your body fat levels under control, is to start by adding 250-350 calories ontop of your maintenance level. this amount is large enough to help you build muscle ator very close to your maximum potential, but it's also small enough to help you stay relativelylean throughout the process. so again just take your estimated calorie maintenance level,increase it by 250-350, and that's going to give you a range of calories to aim for eachday. step 3 is to monitor your initial results and adjust accordingly. so, now that you haveyour starting point calorie intake in place,

you're going to want to monitor your changesin body weight, because that's going to tell you how large or how small of a surplus you’reactually in. if you’re gaining body weight too quickly then you’ll need to dial thecalories back, or if you’re gaining weight too slowly (or not at all) then you’ll obviouslywant to increase them. a good general guideline for a typical beginner is to aim for a totalbody weight gain of about 2-3 pounds per month. now this is just an estimate though becauseit will depend on the person, but, if you’re gaining much less than that then you’reprobably not building muscle at your maximum potential, and if you’re gaining much morethan that, then you’re probably gaining body fat at too quick a pace. and for everyyear of proper training and proper eating

you have under your belt, those figures shoulddecrease by about 50%. so make sure to weigh yourself first thing in the morning withoutany clothes on, before eating and after using the washroom, and then based on the resultsthat you're getting, you can adjust your calories up or down until you fall into your targetedweight gain range. and step 4 is to gradually increase your calories as you make continuedgains. so once you’ve settled into your diet and you have a good idea of how manycalories you require to maintain your current weight as well as to gain new muscle (andthis is something that just largely comes with experience), you’ll want to continuemonitoring your results and tapering your calories upward whenever you hit a weightgain plateau. remember, your body not only

needs calories to build additional muscle,but also to maintain the existing muscle that you have. so the more and more lean mass youadd to your body, the higher you'll need to increase your calorie intake in order to keepup. to do this effectively, just monitor your changes in body weight, and whenever theystall for a period of about 2 weeks, you can increase your daily calorie intake by about100-150 in order to keep things moving along, and just continue with that process untilyou’ve reached a level of muscular development that you’re happy with or until you wantto switch into a cutting phase and focus on losing the extra body fat that you’ve gained.so remember, proper calorie intake forms the entire foundation of your diet, and withoutit, your results are either going to be far

below your potential or they're going to benon-existent altogether. don’t make the mistake of overlooking this basic principlelike so many other people do, or all of your effort in the gym could basically just goto waste. so thanks for watching, i hope you found this advice helpful. for more effective,the point nutritional advice along with training and nutrition tips to help you build muscleand lose fat at your maximum potential, make sure to check out my complete “body transformationblueprint” system by clicking here or using

gain a pound a day diet,the link in the description box below. ifyou enjoyed the video, make sure to hit the like button, leave a comment and subscribeto stay up-to-date. and you can also check out my official blog over at seannal.com forall of my latest articles, tips and other

updates. talk to you again soon.