- Lesson 9 -
How to Create The Right Maintenance Program – Keep Your Hard Earned Results WITHOUT Getting Fat!!

Blake here from Building Muscle 101.

Today I am going to show you how to maintain your hard earned results and how to move up to the next level of development. Provided you been consistently and constantly improving in your training, by the time you reach weeks 14 to 16 your body is going to be pretty tired.  Your muscles, tendons, ligaments, joints, bones and even your central nervous system are going to be a little worn out from the consistently intense training you’ve been doing. It’s important to note here that you CANNOT keep this pace up without increasing the chances of incurring some type of over use injury. If you’ve been doing things right, you’ve probably lost between 35 and 60 pounds of body weight, increased your lean muscle mass and have gotten stronger (over the last 14 to 16 weeks).

What you want to do now is take your foot off the gas pedal and coast for a bit to let your body heal itself and to enjoy your hard earned results…without losing too much muscle or gaining too much fat. What I’m talking about is maintaining your current body. I’m guessing you’ve been following a calorie reduced diet for the past 14 weeks and have been using a consistently more challenging weight training and fitness program. What you want to do now is follow a more “normal” program that allows you to increase your calorie intake while easing up a bit on the weight training and fitness program. Here’s the idea behind this method. You want your body to reach a new equilibrium which keeps it balanced with your current results while following a more relaxed diet and weight training program.

Let me say this. It is a heck of a lot easier staying in your current condition than it is to get there. The road to a new body is not an easy one but once you get there it’s a heck of a lot easier to stay in that shape, even with an increase in calories and slight reduction in training intensity. The trick here is to maintain your results for the next month or so until your body heals itself and from there, move onto a more advanced program to take your body to even higher levels of development (if that is your wish). For some of you, you may want to stay in your current condition. There’s nothing wrong with that!

So, how do you maintain your current results?

Let’s start with your diet. It’s not easy consuming 1,000 to 1,200 calories per day. I suggest setting a range of consuming just enough calories to handle your new BMR (basal metabolic rate).  Let’s figure out your new BMR.

BMR calculation for Women
BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
A. Multiply your current weight by 4.35. For example, if you weigh 150 pounds, the calculation would be 150 x 4.35 =
B. Multiply your height in inches by 4.7. For example, if you are 5’6”, you would be 66 inches. So, the calculation would be 66 x 4.7 =
C. Multiply your age in years by 4.7. For example, if you are 30 years old, the calculation would be 30 x 4.7 =
Now, you would take 655 + A + B – C = ______. This number represents your BMR.

BMR calculation for Men
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
A. Multiply your current weight by 6.23. For example, if you weigh 150 pounds, the calculation would be 150 x 6.23 =
B. Multiply your height in inches by 12.7. For example, if you are 5’6”, you would be 66 Inches. So, the calculation would be 66 x 12.7 =
C. Multiply your age in years by 6.8. For example, if you are 30 years old, the calculation would be 30 x 6.8 =
Now, you would take 66 + A + B – C =.

This number represents your BMR.

Here’s an example for me. Let’s say I lost 30 pounds and I now weigh 195 pounds (down from 225 pounds).

My BMR will be as follows: 66 + (6.23 x 195 pounds) + (12.7 x 69 inches) – (6.8 x 47 years old)
66 + 1,214 + 876.30 – 319.60 = BMR of 1,836

I need 12,852 weekly calories or 1,836 daily calories to keep my body weight at 195 pounds. Remember, if I eat more than 1,836 daily calories I will gain additional weight. This is my new equilibrium. However, I don’t want to go overboard here because I still need to factor in my weight training program in addition to my macronutrient intake.  

Weight training
My goal here is to maintain my results for the next little while. I know my new BMR is 1,836 daily calories so I want to burn about 250 to 300 calories per workout.  As long as I perform a workout, 3 days per week I will have no problem maintaining my current body weight and results. I will also reduce my training intensity by about 30% which means lighter weight and less intense training methods. I will also reduce my cardio and concentrate on weight training. Here’s how I’d structure my weight training program for the next month.

Monday: Chest and arms
Train at 60% intensity
Implement a stretching and mobility program
Cardio: 15 minutes total

Tuesday: Rest

Wednesday: Legs
Train at 60% intensity
Implement a stretching and mobility program
Cardio: 15 minutes total

Thursday: Rest

Friday: Shoulders and back
Train at 60% intensity
Implement a stretching and mobility program
Cardio: 15 minutes total

Saturday: Leisurely walk with partner and dog

Sunday: Rest and relaxation

This type of maintenance program will allow my body to heal and recover. In addition, the stretching and mobility program will keep my body loose and mobile.

Knowing that I’m going to be burning an additional 750 to 1,050 additional calories every week with my workouts I can safely keep my calorie intake to about 11,500 every week without gaining additional body weight. That means I can increase my daily calories to about 1,600 to 1,700 without getting fat.

What about macronutrients?

During my fat burning phase, my diet is protein heavy with no starches and a moderate amount of fat. My typical fat burning diet from the middle and end stages of my 14 to 16 week cycle looks something as follows:

Protein: 50% - 55%
Carbohydrates: 30% to 35%
Fat: 20% to 25%

If you’ve been following a low carbohydrate diet for the past 14 to 16 weeks your body is going to be used to not having any starches. It’s safe to have some starches but don’t go overboard. Keep your starches to 1 main meal per day and keep all sugars out (syrups, candy, pop, etc.). Personally, I’ll have a serving of sweet potatoes or brown rice with my dinner. My maintenance macro nutrient intake will look something like this:

Protein: 35% to 40%
Carbohydrates: 35%
Fat: 25% to 30%
Sodium: Under 2 grams per day

Very important! Do not go overboard with the sodium. Anything more than 2 grams per day and you increase the chances of water retention and fat build up. Keep it under 2 to 2.5 grams per day. Again, a quick measure for any food that’s high in sodium is over 200 milligrams per serving. Look closely at the package and if you see anything that’s over 200 milligrams per serving, stay away.

You do not want to miss the next lesson!!

I’m going to show you how to structure your cheat meal so that it actually works for you! Yes, cheat meals can kill your gains (if you do it wrong) but if you do it right and set it up properly you can use a cheat meal to your advantage. I’m going to show you in your next lesson how using a cheat meal can actually improve strength and stimulate even more fat loss!

If you can implement all the tips and methods that you are going to be receiving over the next 12 weeks you will become a fat burning and muscle building machine!!



Most of my methods are greared towards maximizing results while cutting my gym time in half. I just don't have 2 hours to spend in the gym so I've developed systems that speed up the fat burning and muscle building process while cutting my workout times in half! It has taken me a long time to develop and test these methods but they all work!

If you're a busy professional, business owner, executive, manager or supervisor looking for fat burning and muscle building solutions that will maximize your results while cutting down your gym time why not schedule a FREE no obligation call with me. I will help you develop a 3 month system that will use my unique systems to get you into your absolute best shape!

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Yours in health,



Blake Bissaillion
Owner, Building Muscle101