Building up the body mass through a proper well-planned diet is the second important factor after strength training. It is need for majority male in the world. Subject is needed to take in more calories than they burn to obtain energy balance for muscle building. If the subject wants to build muscle, they need to take in more calories than they burn to obtain energy balance. This solution is a simple in principle that energy intake must exceed energy expenditure for a suitable length of time. There’s some mathematical formulas which can find out the right portion of extra calories intake to gain muscle mass depends on the 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 day is determined, the amount of additional calories need to consume and also the length and intensity of the workout should not be ignorant. A human body able to 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 build more muscle, they will also gain fat too. According to Wahl (1999), he suggested consuming an extra 250 – 500 calories per day to gain mass healthily. By consuming adequate amounts of lean protein such as chicken, fish, lean red meat, egg whites, low-fat cottage cheese or a protein supplement should not be forgotten as it is important to take in. Recently, skinny guys and girls having some hard time building up muscles and gaining up weight. The reasons are probably progressive overload, not training with enough frequency or doing too many set and rep and more. Though it is hard to gain muscles and weight but it is possible to gain with a meal plan and proper exercise. This study purposes is to find out the calorie intake at the optimum level where it is effective enough to maximize muscle gains, while minimizing fat gains.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 Activity2.0 LITERATURE REVIEW2.1 IntroductionThe development of gaining mass and losing fats also to develop muscle to improve muscular strength in lower extremity is not extensively researched. The review of the related literature for this study is organized into 4 main sections:Strength Training and Lean body massThe Effects on Muscle Mass, Strength, and Aerobic and Anaerobic Power on Protein Supplement in Healthy AdultsLosing Fats while Gaining MuscleIncrease Muscle Mass2.2 Strength Training and Lean Body Mass According to Wernbom et al. the major challenge of strength training research is to isolate variables responsible for increasing lean body mass and strength. It is concluded by Wernbom et al . that determining optimal training parameters for increasing lean body mass and strength have limited research is available. Tesch et al. stated that elite strength athletes and bodybuilders had been observed in training each muscle group just once per week, incorporating many sets per muscle group. Tesch et al. concluded that the training programs elite athletes and bodybuilders employ are superior for increasing lean body mass and strength compared to more frequent muscle group training it is unknown.2.3 The Effects on Muscle Mass, Strength, and Aerobic and Anaerobic Power of Protein Supplements in Healthy AdultsProtein supplements in improvements in aerobic and anaerobic power accelerate gains in muscle mass and strength. Studies had been recruiting healthy adults between 18 and 50 years of age that to evaluated the effects of protein supplements alone or in combination with carbohydrate on performance metric (e.g., one repetition maximum or isometric or isokinetic muscle strength), metrics of the body composition, or the measurements of aerobic or anaerobic power that the review were included. The literature search had been that identified 32 articles which incorporated test metrics that had dealt exclusively with changes in muscle mass and also strength, 5 articles implemented the combination of resistance and aerobic training or followed participants during their normal sport training programs, and 1 article had evaluated the changes in muscle oxidative enzymes and maximal aerobic power. Studies evaluation is also on based on the frequency, intensity, and duration of the training, also the type and timing of protein supplementation, and not to missed out the sensitivity of the test metrics. For individuals that is untrained, consuming supplemental protein is likely had no impact on lean mass and muscle strength on resistance training during the initial weeks of training. However, as the resistance training of the duration, frequency, and volume increases, the protein supplementation may promote muscle hypertrophy and enhancing gains in muscle strength in both untrained and trained individuals. There is evidence that suggested that protein supplementation intake may also increase the gains in both aerobic and anaerobic power. Consuming protein supplements may enhance the muscle mass and also the performance when the training stimulus is adequate (e.g., volume, frequency and duration), and the dietary intake need to be consistent with recommendations for physically active individuals.2.4 Losing Fats while Gaining MuscleResearchers at McMaster University had uncovered a significant new evidence for the goal of gaining muscle and losing fat, an often problem for subjects who are trying to manage the subject weight, controlling the subject calories and balancing the subject protein consumption. The researchers divided their subjects into two groups. Both of the groups consume on a low calorie diet while one with higher levels of protein than the other. The higher protein consumption group have experienced the muscle gains in about 2.5 pounds despite consuming an insufficient energy, while the lower protein consumption group did not gain muscle. The results indicated that the higher consumption of protein group lost about 10.5 pounds and the lower consumption of protein group lost eight pounds. All of the subjects, that contributed to the six-days-a-week exercise routines demands, got stronger, fitter, and generally were in much better shape. The researcher were expecting muscle retention instead were surprised by the additional fat loss in the body.2.5 Increase Muscle MassIncreasing muscle mass is the goal for athletes and non athletes alike. Although that genetics however played a significant role how much muscle mass a person will have, increasing it can be accomplished through proper workout and proper nutrition. 2.5.1 Protein Quantity and TimingAresta et al. (1) had evaluate the both distribution and timing of protein intake on myofibrillar synthesis after a extended recovery from resistance training. There were 16 healthy trained men in their study who were assigned into 2 groups based on the dosed and timing of whey protein intake after resistance training. One group of 8 men consumed 20g whey protein every 3 hours while another group of 8 men consumed 40g of whey protein every 6 hours. Aresta et al. (1) reported that the 20g of whey protein that consumed every 3 hours was better at stimulating myofibrillar protein synthesis throughout the day. The researcher had concluded that the effect of modeling the distribution of protein intake on anabolic responses in skeletal muscle has potential to maximize outcome of resistance training for attaining peak muscle mass.Moore et al. (4) established that the timing and amount (20g of protein every 3 hours) was the most beneficial for muscle protein synthesis in trained men. 3.0 METHODOLOGY3.1 IntroductionThis study is an experimental research designed to obtain research evidence concerning the effect of 6-week of meal plan on developing muscle and gaining weight. The details are presented under following headings:I. Training programme II. Pre and Post testIII. 7 days meal plan3.2 Training ProgrammeWeekRepetitionSetRest Interval (between sets)18Lower: 3Upper: 330 30 302838Lower: 3Upper: 34858Lower: 3Upper: 368Table 3.2 shows the exercise list for muscles strength trainingNumber of exercisesMuscle strength training1Deadlift2Chin Up3Bench Press4Dumbbell Row5Inverted Row6Barbell Bent-Over Row7Reverse Lunge8Bulgarian Split Squat9Barbell Front Squat10Dumbbell Goblet Squat11Barbell Back Squat12Plank3.3 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 measurement of body composition, a 10 minutes standardize warm up activities will be conducted for all the subjects to get ready for the test. These activities included jumping jack, high knee, butt kick and stretching. After the warm up session, the subjects will proceed to Inbody230, skin-fold callipers, girth measurement and 1RM test. These procedures were applied to all subjects. The test was conducted on the same day during the session.3.3.2 Post TestIn the post test, the testing procedures and set up will be the same as the pre-test. Subjects will start with standardized warm up session and then proceed to inbody230, skin-fold callipers, girth measurement and 1RM test.Both subjects had the same test. The test was conducted on the same day. The procedures were the same.3.4 7 days meal planThe development of this meal plan to develop muscle also gaining weight among young adults which is not extensively researched. The review of the related literature for this study is organized into 3 main sections:3.4.1 Estimation of Lean Body Weight 3.4.2 Basal Metabolic Rate (BMR)3.4.3 Daily Calories Burned Through Activity3.4.1 Estimation of Lean Body WeightIn order to carry out this study smoothly, finding out fat free mass is needed which 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 lean body weight.Find Out Total Body WeightBody weight Kilogram (kg)Pound (lbs)Subject 159.0130Subject 262.5138 Calculate Body Fat Percentage. To measure body fat percentage, there are several ways to be done which includes skinfold calipers, or electronic body fat scales (inbody) that are commonly used.InbodyBody Fat Percentage (%)Subject 14Subject 215 Calculations:Step 1: Body weight x body fat percentage = BF(body weight 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 (body weight – 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. These calories that subject’s body needs to keep your alive and functioning. Breathing, heart beating, cell turnover, brain, body temperature and nerve system, 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 your BMR such as your weight, height, age, gender and metabolism. The easiest way to calculate BMR is through an online BMR calculator that use a formula to find your BMR by filling in a new fields with the status easily.Lean Body Mass (lbs)BMRSubject 11545.70Subject 21511.68 For Subject 1, a 19 year old male with a lean body weight of 124.8lbs has a BMR of 1545.70. So he burns around 1545.70 calories per day at rest. While for Subject 2, a 20 year old male with a lean body weight of 117.3lbs has a BMR of 1511.68. So he burns around 1511.68 calories per day at rest.Now, the BMR does not include extra calories burned throughout the day through exercise and other daily activities.According to Harris-Benedict equation, we need to add an Activity Multiplier to the BMR number. This is very easy to do using the popular and fairly accurate.Firstly, take the BMR of the subject and multiply it by your daily activity level with the closest match from the list below.Harris Benedict Activity FormulaSedentary: little or no exercise – BMR x 1.2Lightly Active: light exercise or sport 1-3 days per week – BMR x 1.375Moderately Active: moderate exercise or sport 3 – 5 days per week – BMR x 1.55Very Active: hard exercise or sport 6 – 7 days per week – BMR x 1.725Extremely 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 per week and is fairly active throughout the day. He would choose the Moderately Active 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 3 days per week and is fairly active throughout the day. He would also choose the Moderately 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 and 2,343.10 calories per day through natural body functions and activity. This is their calorie maintenance level for the workout day which is Tuesday, Thursday and Saturday. While for Monday, Wednesday, Friday and Sunday, subjects only need to follow their normal BMR range to maintain daily activity.3.4.3 Daily Calorie Burn Through ActivityAdd 300 – 500 calories needed per day to build muscle.If the subject is a very skinny ‘hard gainer’ then subject has to ensure that the daily calorie surplus is closer to 400 – 500 every day. This is an ideal surplus of calories, big enough to build muscle yet small enough to avoid excessive gains in unnecessary fat.Our example male above will take his daily calorie maintenance level of 2359.84 calories and consume an additional 300 calories. So, he will now 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 that subject are gaining too much fat with 500, and need to cut back a bit.Bottom line – consume slightly more calories than it burn each day.To sum it up, just take the BMR, multiply it by an activity level and add an extra 300 – 500 calories and subject will have his ideal daily calorie range for building muscle while minimizing body fat.Most people struggle to put on muscle because they fail to consume an adequate calorie surplus. Subject do not need to be very accurate to the calorie here, but taking the time to get a good estimate of your numbers will ensure subject eating more calories than he burn, creating an environment where muscles can grow at an optimum rate.Make sure that subject calories come from healthy whole foods in a ratio of 50% complex carbs, 30% lean proteins and 20% healthy fats.