Thank you for requesting a free fitness assessment. Your Recommendations Are Listed Below.

Hey, Chris here.

So you have a low body fat already, and you're looking to build dense muscle size and mass?

If your main goal is mass, here's a few things you need to keep in mind:


Chris Harrington

Your Coach & Trainer

  • You should be in a calorie surplus to really pack on the mass
  • The most important macronutrient you should be tracking is protein
  • Keeping track of carbohydrate and fat intake will be less important but should still be considered
  • You should focus on getting stronger, each and every time you are in the weight room

Here are my 3 personal recommendations:

Recommendation #1 - Calculate Your Total Daily Energy Expenditure (TDEE) +

Your Total Daily Energy Expenditure (TDEE) is a measure of how many calories your body burns in a given day on average. By understanding your TDEE, you can adjust your caloric intake to put yourself in a caloric surplus which will help to promote muscle and strength increases.

Recommendation #2 - Add 500-1000 calories to your TDEE to put yourself in a caloric surplus +

Being in a caloric surplus will help your body to derive its energy from the foods you eat, not from the muscle mass you already hold. This will help to assure you're giving your body enough nutrients that it needs to grow. Any energy that's consumed but not used to build muscle mass will be stored as body fat, so be cautious as to how many calories you're eating over your TDEE.

Recommendation #3 - Focus on strength and progressive overload in every training session +

One way to grow muscle mass is to increase your strength. Bigger muscles have more capacity for strength, and being stronger will allow you to move heavier weight which will put more load on a muscle fiber, promoting it to grow. Progressive overload means constantly moving more weight, doing more repetitions, or more volume in your workouts. This increased demand put on the body tells it that it needs to grow in order to meet the demand imposed.

I hope these recommendations were helpful.

If you're serious about reaching these goals, let me help you get there. I've been in your shoes before - having a set fitness goal and some recommendations to get there, but no real clear path as to how! Thinking back on it, I wish I had someone there to teach me the things I know now about proper workout routines and proper nutrition. You can spend years 'figuring it out', or you can have me coach you and show you the way.


Let's Do This Together.

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