We have developed a simple yet effective calorie calculator for you. It will help you to create your perfect nutrition plan for each of your goals – no matter if your goal is losing fat, maintaining your weight or building muscle.

Mainly this calculator will show you:

  • Base Metabolic Rate (BMR)
  • Body Mass Index (BMI)
  • Total Dailty Energy Expanditure (TDEE)
  • And Much more


It’s very simple and easy to use. In other words, you just put in your numbers (weight, height, age, goal & activity) and the calculator will do all the calculation for you.

So, try it out for yourself and see exactly how many calories you personally need to reach any of your fitness & bodybuilding goals:


Calculate Your Calories


MWP Diet Calorie Calculator

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in
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Basal Metabolic Rate

Total Daily Energy Expenditure

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BMR

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TDEE

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LBM

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FBM

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BMI

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Waist to Height

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MFM

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MRDC

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Workout Calories

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Rest Calories

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Weeks To Goal

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Final Weight

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Weight Class

Before using the data obtained using this calculator, please consult with doctor.


What’s Next?

Now, as you know how many calories you need to reach your personal fitness goal, it’s time to create a workout and nutrition plan to get started with your daily routine immediately.


Create Your Nutrition Plan

In this paragraph, I will teach you about everything that comes down to nutrition.

Our First Step Here Is Talking About Foods To Focus On And Foods To Avoid

Bodybuilding is centered around building your body’s muscles through weightlifting and nutrition.

In order to maximize your results from the gym, you must focus on your diet, as eating the wrong foods can be detrimental to your bodybuilding goals. 🤔

Therefore, eating the right foods in the appropriate amounts provides your muscles with the nutrients they need to recover from workouts and grow bigger and stronger. 💪​

Here are foods you should focus on and foods to limit or avoid: 👇​🥩​🍎

Foods to Focus On!

The foods you eat don’t need to differ between the bulking and cutting phase — usually, it’s the amounts that do.

Foods to eat include:

Meats, poultry and fish:
Sirloin steak, ground beef, pork tenderloin, venison, chicken breast, salmon, tilapia and cod.

Dairy:
Yogurt, cottage cheese, low-fat milk and cheese.

Grains:
Bread, cereal, crackers, oatmeal, quinoa, popcorn and rice.

Fruits:
Oranges, apples, bananas, grapes, pears, peaches, watermelon and berries.

Starchy vegetables:
Potatoes, corn, green peas, green lima beans and cassava.

Vegetables:
Broccoli, spinach, leafy salad greens, tomatoes, green beans, cucumber, zucchini, asparagus, peppers and mushrooms.

Seeds and nuts:
Almonds, walnuts, sunflower seeds, chia seeds and flax seeds.

Beans and legumes:
Chickpeas, lentils, kidney beans, black beans and pinto beans.

Oils:
Olive oil, flaxseed oil and avocado oil.

Foods to Limit!

While you should include a variety of foods in your diet, there are some you should limit.

These include:

Alcohol:
Alcohol can negatively affect your ability to build muscle and lose fat, especially if you consume it in excess.

Added sugars:
These offer plenty of calories but few nutrients. Foods high in added sugars include candy, cookies, doughnuts, ice cream, cake and sugar-sweetened beverages, such as soda and sports drinks.

Deep-fried foods:
These may promote inflammation and – when consumed in excess – disease. Examples include fried fish, french fries, onion rings, chicken strips and cheese curds.

In addition to limiting these, you may also want to avoid certain foods before going to the gym that can slow digestion and cause stomach upset during your workout.

These include:

High-fat foods:
High-fat meats, buttery foods and heavy sauces or creams.

​High-fiber foods:
Beans and cruciferous vegetables like broccoli or cauliflower.

Carbonated beverages:
Sparkling water or diet soda.

Summary: 📝

With that being said, include a variety of nutrient-rich foods across and within all the food groups in your diet.

Avoid or limit alcohol, foods with added sugars and deep-fried foods.

Split your total daily calories into 4-5 meals and try to consume at least 30g protein with each meal.

Find a detailed guide on post-workout nutrition and some delicious recipes here!


Our Second Step Here Is Talking About Being Able To Consume Your Favorite Foods

Here’s how you can enjoy your favorite foods while eating healthy: 👇

It’s something called the “80/20 Rule”!

So, it’s common knowledge that depriving yourself of all treats and sweets simply isn’t sustainable and can also create and exacerbate an unhealthy relationship with food.

But it’s worth noting that this isn’t a “diet” or “weight loss tool”. The 80/20 is an approach to healthy eating teaching you balance, moderation and indulging without a guilty feeling.

The basic idea of the 80/20 rule is very simple. In order to be healthy and balanced, you don’t always have to make 100% healthy food choices. 80% is enough. The remaining 20% you can choose less healthy food and indulge yourself.

80% of the time I am cooking from scratch with fresh ingredients – which I love doing because of how it makes me feel. My energy levels are more stable, I recover quicker after training and I love the mindful process of cooking.

20% of the time I am drinking craft beer, eating chocolate brownies and the finest gelato ice-cream I can find!

Enjoy it all, not just the 20%!

Keep in mind, every meal is an opportunity to nourish your body. For many of us, every bite should count in order to reward us with fiber, protein, healthy fats, vitamins, minerals, and phytochemicals (plant compounds with antioxidant and anti-inflammatory compounds).

​If you learn to love the 80 percent – to crave fresh vegetables and home cooked food, then you won’t be dying for the 20 percent. Instead of thinking of it as a reward, think of it as some wiggle room to enjoy your life to its fullest!

These are the most important tips and rules when it comes to nutrition. Implement all of these and you will be able to create the best version of yourself while having fun achieving your fitness goals!


Create Your Workout Plan

Here I want to give you some guidelines regarding your workout plan we will create together here:

Workout Splits Depending On Your Workout Frequency:

Training splits can be a mystery. With so many available options and possibilities, it’s easy to be confused about which splits are effective, and which are poorly structured. If you’ve ever wondered just why and how training splits are designed, and just what some of the best training split options are, you’ve come to the right place. So grab a protein shake, sit down and start reading.

Before we dig in, I want to explain a few simple rules. These rules will help you to understand the reasoning behind many popular workouts on Muscle & Strength. Keep in mind that rules are meant to be bent, and in some cases broken. Some individuals recover more quickly than others, or have learned from experience that they can break a few of the rules and make great progress. For this reason, some of the splits you see used by experienced natural bodybuilders might break the rules.

In general, it’s best to stay within the boundaries of the routines presented in this guide. Many trainees mistakenly believe that adding volume or additional workouts is the secret key to rapid growth. This is far from true. Muscle building isn’t simply add more sets, make greater gains. There are more factors involved with progress than the number of sets you perform.

Trust in the process. Believe in the conventional wisdom used by the muscle building community. The workout splits in this reference guide are effective choices. Use them, learn your body in the process, evolve your training, and smash your goals!

Some Tips Before We Create Your Workout Plan:

Make sure to integrate regular squats and deadlifts into your workout routines because these two exercises are by far the best compound exercises you can do. They are working nearly your whole body so there are a lot of benefits you will get when performing both of these. Learn more about these two awesome exercises here.

If you don’t have any equipment ready to perform the following exercises, you can start working out with your own bodyweight. One of the best exercises done purely with your own body is the Pull-Up. Find out here why the Pull-Up is the king of back exercises and additionally, learn the difference between the Pull-Up and the Chin-Up here.

Combine all of these extremely powerful exercises with a highly recommended abs routine to ensure you will make awesome gains for all of your body muscles. This abs routine is also very good for general warming-up before your workouts.

Now, let’s get into creating your workout routines:


3 Day Muscle Building Splits

3 day splits are an excellent choice for natural muscle building. They offer a quality mix of time in the gym, and off days for recovery. 3 day per week full body workouts have a long and illustrious track record. Prior to the modern era, full body workouts were the norm. Many bodybuilders of the early 70’s utilized full body workouts early in their careers, including Arnold Schwarzenegger.

The 3-day push, pull, legs split is also a very effective option. It allows you to concentrate on a similar group of muscles each training day and provides a week of rest before working them again.

3-Day Full Body Workout

For major body parts, it can be beneficial to use a different exercise on each training day. This can keep the program fresh and provide maximum muscle stimulation. You could also use the same major exercises on Monday and Friday, such as squats, bench press, etc. If you are performing both squats and deadlifts, it is recommended that you perform squats on Monday and Friday, and deadlifts on Wednesday.

It is best to focus on compound exercises for each major muscle group. You may choose to make Wednesday a slightly lighter training day, in which case it’s completely acceptable to focus more on isolation exercises.

So, the 3-day full body workout is the best bet if you are working out three times per week.

Example Of A Well-Structured 3-Day Full Body Workout:

  1. Chest – Barbell Bench Press – 4 sets of 8 reps,
    1 minute rest time between each set
  2. Back – Lat-pulldowns – 4 sets of 10 reps
    1 minute rest time between each set
  3. Shoulders – Seated Dumbbell Press – 4 sets of 10 reps
    1 minute rest time between each set
  4. Legs – Leg Extensions – 4 sets of 10 reps
    1 minute rest time between each set
  5. Biceps – Barbell Bicep Curls – 3 sets of 10 reps
    1 minute rest time between each set
  6. Triceps – Triceps Rope Pushdowns – 3 sets of 15 reps
    1 minute rest time between each set


4 Day Muscle Building Splits

Four-day muscle building workouts are much more complicated than two and three day workouts. There are far more possibilities, and combined with the complexities of exercise selection, you are left with a substantial number of training variations. Because of the numerous amounts of variations, these sections will not list sample workouts. Instead, you will be provided with our top recommendation for this situation.

To answer the question:

The Upper-Lower Split

This setup allows you to hit each muscle group twice per week, which is optimal for building muscle. If you’re looking for a proven but simple training split to take your fitness to the next level, the upper/lower body split is a great option. That’s why we recommend this routine for you if you’re working out four times per week.

Example Of A Well-Structured Upper-Lower Split:

Each training day is balanced. You start by challenging major muscle groups with 3 sets of compound or taxing machine exercises. Next, you follow up by finishing a muscle group with a more isolation-style movement that typically focuses on the use of 3 second negatives. Lastly, you work smaller muscle groups with 3 sets each, using 3 second negatives when it makes sense.

Here is the training schedule:

  • Day 1 – Upper Body
  • Day 2 – Lower Body
  • Day 3 – Off
  • Day 4 – Upper Body
  • Day 5 – Lower Body
  • Day 6 – Off
  • Day 7 – Off
Workout Day 1: Upper Body Workout
Day 1
Upper Body
ExerciseSetsReps
Bench Press36-12
Barbell Row36-12
Seated Overhead Dumbbell Press38-12
Pec Dec – 3 sec negative210-12
V-Bar Lat Pull Down – 3 sec negative210-12
Side Lateral Raise210-15
Cable Tricep Extensions – 3 sec negative38-12
Cable Curls – 3 sec negative38-12
Day 2: Lower Body Workout
Day 2
Lower Body
ExerciseSetsReps
Squats36-12
Stiff Leg Deadlifts38-12
Standing Calf Raise310-15
Leg Extensions – 3 sec negative210-12
Leg Curl – 3 sec negative210-12
Seated Calf Raise – 3 sec negative210-12
Cable Crunch – 3 sec negative310-12
Cable Pull Through w/Rope310-12
Day 4: Upper Body Workout
Day 4
Upper Body
ExerciseSetsReps
Incline Dumbbell Bench Press38-12
Rack Deadlifts – 3″ to 5″ off ground35-8
Military Press38-12
Machine Chest Press – 3 sec negative28-12
Pull Ups or Machine Rows – 3 sec negative28-12
Machine Shoulder Press – 3 sec negative28-12
Dumbbell Curls – 3 sec negative38-12
Machine Tricep Dip – 3 sec negative38-12
Day 5: Lower Body Workout
Day 5
Lower Body
ExerciseSetsReps
Leg Press310-20
Dumbbell Stiff Leg Deadlifts38-12
Leg Press Calf Raise310-15
Hack Squat28-12
Seated Leg Curl – 3 sec negative210-12
Seated Calf Raise – 3 sec negative210-12
Planks360 sec
Hyperextension310-12


5- Or 6-Day Muscle Building Splits

It’s similar to the 4-day split. Five-day and six-day muscle building workouts are much more complicated than two and three day workouts. There are far more possibilities, and combined with the complexities of exercise selection, you are left with a substantial number of training variations. Because of the numerous amounts of variations, these sections will not list sample workouts. Instead, you will be provided with our top recommendation for this situation.

To answer the question for both 5-day and 6-day workouts per week:

The Push-Pull-Legs Split

Push-pull-legs splits break training up by movement pattern. The movements on the posterior side of the body are predominantly responsible for pulling actions while the front/anterior side of the body is responsible for pushing actions. The third day will be legs only.

They’re an economical way to train and allow for flexible planning. Moderate frequency of movement is better for skill acquisition than body part splits performed once per week.

So, the push-pull-legs workout split is the best bet if you are working out five or six times per week.

Example Of A Well-Structured Push-Pull-Legs Split:

Each training day is balanced. You start by challenging major muscle groups with 3 sets of compound or taxing machine exercises. Next, you follow up by finishing a muscle group with a more isolation-style movement that typically focuses on the use of 3 second negatives. Lastly, you work smaller muscle groups with 3 sets each, using 3 second negatives when it makes sense.

Here is the training schedule:
  • Day 1 – Push A
  • Day 2 – Pull A
  • Day 3 – Legs A
  • Day 4 – Push B
  • Day 5 – Pull B
  • Day 6 – (Legs B)
  • Day 7 – Off
Push A
Chest, Shoulders & Triceps
ExerciseSetsReps
Flat Barbell Bench Press515
Seated Behind the Neck Press325
(Weighted) Tricep Dips330
Standing Cable Crossovers550
Seated Tricep Extensions (Dumbbell, Rope, or EZ Bar)550
Seated Dumbbell Lateral Raises550
Pull A
Back, Traps & Biceps
ExerciseSetsReps
Barbell Conventional Deadlift515
(Weighted) Chin-ups325
Chest Supported Rows330
Shrugs (Dumbbell, Barbell, or Trap Bar)550
Standing Barbell Curls550
Standing Cable Reverse Fly550
Legs A
Quads, Hamstrings & Calves
ExerciseSetsReps
Barbell Back Squat515
Barbell Good Mornings325
Leg Press330
Reverse Hyperextension550
Leg Curl (Seated or Lying)550
Calf Raise (Seated or Standing)550
Push B
Chest, Shoulders & Triceps
ExerciseSetsReps
Standing Overhead Press515
Incline Bench Press (Dumbbell or Barbell)325
Close Grip Bench Press330
Seated Machine Fly550
Standing Tricep Pushdown (Rope, V-bar, or Straight Bar)550
Standing Cable Lateral Raises550
Pull B
Back, Traps & Biceps
ExerciseSetsReps
Barbell Snatch Grip Deadlift515
Barbell Rows325
(Weighted) Pull-ups330
1-arm Rows (Dumbbell or Barbell)550
Incline Dumbbell Curl550
Seated Machine Reverse Fly550
Legs B
Quads, Hamstrings & Calves
ExerciseSetsReps
Barbell Front Squat515
Barbell Romanian Deadlifts325
Barbell Hip Thrusts330
Dumbbell Lunges550
Seated Leg Extensions550
Hanging Leg Raises550


Conclusion

Well done, that was a long read for you. Now you know how to properly structure your workout & nutrition plan for achieving best results. Implement these tips as soon as possible and you will see awesome results.


Next steps: Check all the bonus guides and resources which will help you a lot on your way to success:

Click any of these guides to get access to them. They are priceless for getting on the right path to reaching your fitness goals!

Guide #1: Cardio Routine

Guide #2: Common Mistakes To Avoid

Guide #3: Consistency & Taking Action

Guide #4: Frequently Asked Questions (FAQ)

Guide #5: Always Make Progress (Progressive Overload)

Guide #6: Supplements