Book Icon Links
Find links to additional information on specific book topics GO »
The Reference Manual to You

"Body of Knowledge" will help you gain the knowledge, motivation, and inspiration to get your personal machine back in tune to the world around you.

Download
Chapter 1, for Free »
Learn more
about the book »
Buy the book now »


5 Places to Start
Pick the plan that best applies to your present physical situation or desired goals and use it as a kick-off point to designing your own program.

Learn More »

"Welcome to the Machine" Animation

The human body is the ultimate machine on planet earth.Learn how it works.

Watch Now »

Try Out
My BOK - FREE

Use it in tandem with your book to track and maintain your progress.

Sign-up Now »

Home : 5 Places to Start : Too Thin

BOK - Too Thin

There is thin and there is too thin. Gangly teenage boys can feel social pressure to bulk up, with or without the need to develop size for particular sports. An athletic build with muscle definition has traditionally been the goal of most young men, but today it is also one for many women. Having more lean muscle mass also promotes good health and longevity. And let's face it: a lean, muscular frame is attractive.

There are also social pressures to be very thin, and some people fall prey to eating disorders such as anorexia and bulimia. And for some people, a medical condition or disease, such as cancer or AIDS, has resulted in too much weight loss or malnutrition. For the very thin, gaining weight can be just as difficult as it is for the overweight to lose it. Regardless of the cause, the first priority is to build and maintain a healthy level of muscle mass combined with a healthy amount of dietary fat to keep it around and promote good health. A healthy diet and exercise program are just as important for healing and recovery as the best traditional medical treatments available.

Sample Weekly Meal Strategy for
BOK - Too Thin
Principle No. 2 Principle No. 1 Principle No. 3 Rationale
How Often to Eat
(3 meals)
 How Much to Eat
(% of daily calories
carb-to-protein-to-fat gram ratio)

 

 What to Eat (Carb, protein, and fat quality)  
Meal 1: Breakfast

15% of daily calories
50-25-*25 gram ratio

2:1 carb-to-protein ratio
Carbs: Simple
Protein: No specifics Fat: Mix of saturated and unsaturated

It is best to have a large meal with simple carbs, protein and fat early to boost insulin levels to maximize muscle building and development, particularly if exercising before or after breakfast.

Meal 2: Lunch

30% of daily calories
50-25-*25 gram ratio

2:1 carb-to-protein ratio
Carbs: Simple and complex
Protein: No specifics
Fat: Mix of saturated and unsaturated

Mixing complex unprocessed carbs with simple carbs ensures proper nutrition, health and muscle maintenance.

Meal 3: Afternoon Snack

20% of daily calories

50-25-*25 gram ratio

3:1 carb-to-protein ratio
Carbs: Simple and complex
Protein: No specifics
Fat: Mix of saturated and unsaturated

If you exercise after lunch or before dinner, it is best to have a meal or shake with a muscle-stimulating protein such as whey. A 3:1 carb-to-protein ratio is optimal for muscle growth.

Meal 4: Dinner

35% of daily calories

50-25-*25 gram ratio

2:1 carb-to-protein ratio
Carbs: Simple and complex
Protein: No specifics
Fat: Mix of saturated and unsaturated

A larger meal at this time to increase your insulin level combined with the inactivity at night and time spent sleeping is the perfect environment to maintain muscle mass, enhance growth and gain weight.

*Fat percentages can vary, but do not go beyond 35–45%.

Sample Weekly Exercise Strategy for
BOK - Too Thin

BOK Exercise Plan 1-C

    • 4 days per week BOK Switch Training
    • 4 days per week short aerobic exercise
    • 3 days of rest
    Day Exercise Weight Sets Repetitions/
    Duration
    Monday

    Upper body BOK Switch Training
    Abdominals
    Short aerobic exercise

    Moderate
    ------
    ------

    1-3
    2-3

    8–15 reps
    15-50 reps
    15–20 minutes
    Tuesday

    Lower body BOK Switch Training
    Abdominals
    Short aerobic exercise

    Moderate
    ------
    ------

    1-3
    2-3

    8–15 reps
    15-50 reps
    15–20 minutes
    Wednesday *Rest     30–45 minutes
    Thursday

    Upper body BOK Switch Training
    Abdominals
    Short aerobic exercise

    Moderate
    ------
    ------

    1-3
    2-3

    8–15 reps
    15-50 reps
    15–20 minutes
    Friday

    Lower body BOK Switch Training
    Abdominals
    Short aerobic exercise

    Moderate
    ------
    ------

    1-3
    2-3

    8–15 reps
    15-50 reps
    15–20 minutes
    Saturday *Rest      
    Sunday **Rest      

    *These days can incorporate either aerobic exercise or rest, according to your weekly schedule and goals.
    **Suggest additional abdominal workout here to maintain the effective two days on and one day off cycle.

 

 

 

Email BOK  |  Legal  |  Privacy  |  Site Map
Copyright © Body of Knowledge Systems. All Rights Reserved.