Actually I’ve been quiet busy, finishing off my online personal training packages, working with clients, my own training and so on, so I haven’t been all that lazy really.
So for the Autumn and Winter I’m upping the calories to add some muscle mass, following the meal plan included in my vegetarian bodybuilding package, which is about 3000 calories. I’ve talked about this a lot in the past and it’s pretty simple; when you want to lose weight you need to consume less calories than your maintenance level, and when you want to gain weight you need to consume more. And of course you should always be lifting some heavy weights.
Of course, we’re talking about gaining lean muscle mass with a minimum of increased body fat, so where these calories come from is just as important as it would be on a weight loss program. You have to remember, any fat that you put on in the winter will need to be worked off again in the spring, so you still need to be strict with your diet.