Q: I'm naturally lean and I don't have very much body fat, but I was wondering if I can use your program to gain lean muscle mass.  

A: BURN THE FAT, FEED THE MUSCLE is primarily a fat loss program. As you are reading through it, you'll see that the entire manual is written with references to getting leaner. However, with a few simple adjustments, the program can DEFINITELY be used for gaining muscle.  

The primary adjustment would be the calories. The #1 reason why people who want to gain lean weight can't gain lean weight is because they're not eating enough - period. With the BFFM system of nutrition and training, gaining your first 12 pounds of lean mass is usually not that difficult. The secret lies in the proper caloric intake combined with short, intense training sessions using meticulous and continuous progressive overload.  

If you're in a calorie deficit (burning more calories than you consume), it's very difficult to gain substantial amounts of mucle. To gain lean body mass at the maximum possible rate, you need a calorie surplus (consuming more calories than you burn). 

The trick in gaining lean weight without the fat is to select a small calorie surplus because gorging yourself is only going to make you gain fat along with the muscle (commonly known as "bulking up.) Although BFFM is written with a fat loss slant, all the calorie formulas are included in chapter 6, so you can figure out exactly how many you need to lose, maintain, OR gain weight. 

The only other adjustments for gaining lean mass would be the macronutrient ratios (covered in detail in chapter 8) and of course, the amount of cardio. Weight gain programs require little cardio and in some cases for ectomorph "hard-gainer" body types, no cardio at all.  

All the other principles in BFFM apply as equally to weight gain programs as they do to fat loss programs. In fact, many BFFM "graduates" quickly reached their fat loss goal using these techniques, and then with a few simple adjustments, shifted into a "mass-gaining phase. 

Using the BFFM techniques for muscle mass gains, you can expect to gain 1/2 pound to 1 pound per week of lean body mass with no increase in body fat, and these types of gains can be achieved completely drug free. . 

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