Muscle Gain Law #1: Recalculate your fat free body mass to find basal metabolic rate

If you've just completed the diet phase, your metabolism should be the same amount it was before you started dieting. But before starting the muscle gain phase please take a moment to determine your body fat percentage and fat free body mass (FFBM) as per Law 1 and choose the amount below at the bottom of this page:

If FFBM is less than or equal to 75 pounds, then FFBM = 75 pounds

If FFBM is greater than 75 pounds, but is less than or equal to 78.75 pounds, then FFBM = 78.75 pounds.

If FFBM is greater than  78.75 pounds but is less than or equal to 82.5 pounds, then FFBM = 82.5 pounds.

If FFBM is greater than  82.5 pounds but is less than or equal to 86.25 pounds, then FFBM = 86.25 pounds.

If FFBM is greater than  86.25 pounds but is less than or equal to 90 pounds, then FFBM = 90 pounds.

If FFBM is greater than  90 pounds but is less than or equal to 93.75 pounds, then FFBM = 93.75 pounds.

If FFBM is greater than 93.75 pounds but is less than or equal to 97.5 pounds, then FFBM = 97.5 pounds.

If FFBM is greater than 97.5 pounds but is less than or equal to 101.25 pounds, then FFBM = 101.25 pounds.

If FFBM is greater than101.25 pounds but is less than or equal to 105 pounds, then FFBM = 105 pounds. 

If FFBM is greater than105 pounds but is less than or equal to 108.75 pounds, then FFBM = 108.75 pounds.

If FFBM is greater than 108.75 pounds  but is less than or equal to 112.5 pounds, then FFBM = 112.5 pounds.

If FFBM is greater than 112.5 but is less than or equal to 116.25 pounds, then FFBM = 116.25 pounds.

If FFBM is greater than 116.25 but is less than or equal to 120 pounds, then FFBM = 120 pounds.

If FFBM is greater than 120 but is less than or equal to  123.75 pounds, then FFBM = 123.75 pounds.

If FFBM is greater than 123.75 but is less than or equal to 127.5 pounds, then FFBM = 127.5 pounds.

If FFBM is greater than 127.5 but is less than or equal to 131.25 pounds, then FFBM = 131.25 pounds.

If FFBM is greater than 131.25 but is less than or equal to 135 pounds, then FFBM = 135 pounds.

If FFBM is greater than 135 but is less than or equal to 138.75 pounds, then FFBM = 138.75 pounds.

If FFBM is greater than 138.75 but is less than or equal to 142.5 pounds, then FFBM = 142.5 pounds.

If FFBM is greater than 142.5 but is less than or equal to 146.25 pounds, then FFBM = 146.25 pounds.

If FFBM is greater than 146.25 but is less than or equal to 150 pounds, then FFBM = 150 pounds.

If FFBM is greater than 150 but is less than or equal to 153.75 pounds, then FFBM = 153.75 pounds.

If FFBM is greater than 153.75 but is less than or equal to 157.5 pounds, then FFBM = 157.5 pounds.

If FFBM is greater than 157.5 but is less than or equal to 161.25 then FFBM = 161.25 pounds.

If FFBM is greater than 161.25 but is less than or equal to 165 pounds, then FFBM = 165 pounds.

If FFBM is greater than 165 but is less than or equal to 168.75 pounds, then FFBM = 168.75 pounds.

If FFBM is greater than 168.75 but is less than or equal to 172.5 pounds, then FFBM = 172.5 pounds.

If FFBM is greater than 172.5 but is less than or equal to 176.25 pounds, then FFBM = 176.25 pounds.

If FFBM is greater than 176.25  but is less than or equal to 180 pounds, then FFBM = 180 pounds.

If FFBM is greater than 180 but is less than or equal to 183.75 pounds, then FFBM = 183.75 pounds.

If FFBM is greater than 183.75 but is less than or equal to 187.5 pounds, then FFBM = 187.5 pounds.

If FFBM is greater than 187.5 but is less than or equal to 191.25 pounds, then FFBM = 191.25 pounds.

If FFBM is greater than 191.25 but is less than or equal to 195 pounds, then FFBM = 195 pounds.

If FFBM is greater than 195 pounds, but is less than or equal to 198.75 pounds, then FFBM = 198.75 pounds.

If FFBM is greater than 198.75 pounds, but is less than or equal to 202.5 pounds, then FFBM = 202.5 pounds.

If FFBM is greater than 202.5 pounds, but is less than or equal to 206.25 pounds, then FFBM = 206.25 pounds.

If FFBM is greater than 206.25 pounds, but is less than or equal to 210 pounds, then FFBM = 210 pounds.

If FFBM is greater than 210 pounds, but is less than or equal to 213.75 pounds, then FFBM = 213.75 pounds.

If FFBM is greater than 213.75 pounds, but is less than or equal to 217.5 pounds, then FFBM = 217.5 pounds.

If FFBM is greater than 217.5 pounds, but is less than or equal to 221.25 pounds, then FFBM = 221.25 pounds.

If FFBM is greater than 221.25 pounds, but is less than or equal to 225 pounds, then FFBM = 225 pounds.

If FFBM is greater than 225 pounds, but is less than or equal to 228.75 pounds, then FFBM = 228.75 pounds.

If FFBM is greater than 228.75 pounds, but is less than or equal to 232.5 pounds, then FFBM = 232.5 pounds.

If FFBM is greater than 232.5 pounds, but is less than or equal to 236.25 pounds, then FFBM = 236.25 pounds.

If FFBM is greater than 236.25 pounds, but is less than or equal to 240 pounds, then FFBM = 240 pounds.

If FFBM is greater than 240 pounds, but is less than or equal to 243.75 pounds, then FFBM = 243.75 pounds.

If FFBM is greater than 243.75 pounds, but is less than or equal to 247.5 pounds, then FFBM = 247.5 pounds.

If FFBM is greater than 247.5 pounds, but is less than or equal to 251.25 pounds, then FFBM = 251.25 pounds.

If FFBM is greater than 251.25 pounds, but is less than or equal to 255 pounds, then FFBM = 255 pounds.

If FFBM is greater than 255 pounds, but is less than or equal to 258.75 pounds, then FFBM = 258.75 pounds.

If FFBM is greater than 258.75 pounds, but is less than or equal to 262.5 pounds, then FFBM = 262.5 pounds.

If FFBM is greater than 262.5 pounds, but is less than or equal to 266.25 pounds, then FFBM = 266.25 pounds.

If FFBM is greater than 266.25 pounds, but is less than or equal to 270 pounds, then FFBM = 270 pounds.

If FFBM is greater than 270 pounds, but is less than or equal to 273.75 pounds, then FFBM = 273.75 pounds.

If FFBM is greater than 273.75 pounds, but is less than or equal to 277.5 pounds, then FFBM = 277.5 pounds.

If FFBM is greater than 277.5 pounds, but is less than or equal to 281.25 pounds, then FFBM = 281.25 pounds.

If FFBM is greater than 281.25 pounds, but is less than or equal to 285 pounds, then FFBM = 285 pounds.

If FFBM is greater than 285  pounds, but is less than or equal to 288.75 pounds, then FFBM = 288.75 pounds.

If FFBM is greater than 288.75 pounds, but is less than or equal to 292.5 pounds, then FFBM = 292.5 pounds.

If FFBM is greater than 292.5 pounds, but is less than or equal to 296.25 pounds, then FFBM = 296.25 pounds.