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The goal, remember, is to serve the nutritional caloric needs of the growth mechanism to gain muscle mass and increase body weight while adding little or no body fat. To do so in a methodical fashion, start by keeping A5 day food diary. Write down everything you eat for five days. What is needed is a representative sampling so it may be ascertained what your daily average calorie intake is. Write down everything you eat for five days.
At the conclusion of each of the five days, sit down with a good calorie counting book and tally the total calories for the day. At the end of the fifth day, take the five daily totals, add them for a grand total, divide by 5 and you’ll have, of course your daily average caloric intake. You must also weigh yourself at the beginning of day one and on the morning of day six if you didn’t gain or lose during that five day. Your daily average is also your daily maintenance level of calories.
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