Want to know how to gain weight with calisthenics

1 Easy Formula To Gain Or Lose Weight

How the hell do they do it?

How do your favorite calisthenics heroes get that ripped look and make it seem like they were born that way?

The image of them jumping out of their baby wagon, running to a bar and doing muscle ups in their daiper a few days after birth doesn’t even seem strange to you.

Be honest – you wish you were born that way.

You try your hardest to eat healthy and workout hard, but that ripped body…


There is still a few centimeters of non-baby baby fat standing between you and your goals.

In other words, you never really get that ripped look.

So what is left to try?


You feel like you tried it all and are destined for a long and unhappy marriage to those few centimeters of extra you.

But what if you could use a simple diet formula to end that marriage.

One to make that unwanted part of you history and for once and for all make it look easy?



The Caloric intake plan for a simple diet


The Fat Loss Formula An Eight Grader Would Understand


You know it shouldn’t be as complex as you think it is.

And guess what?

It isn’t.


Actually it’s pretty freaking simple.

Here is the basic premise of this formula:

“If you want to gain weight, you have to consume more than you burn. If you want to lose weight, you have to burn more than you consume.”

Remember this rule extremely well, because it’s going to hunt you if you neglect it.


This boils down to the following formula:

Your calorie surplus or deficit = calories consumed – calories burned

If the number from the equation is lower than 0, you are on your way to losing fat, because you burn more than you consume.

If the number from the equation is higher than 0, you are on your way to either building muscle or building fat, because you consume more than you burn.


It’s not rocket science.

It has never been, nor will it ever be.

So there is one important question you really need to ask yourself.



How are you eating on your current bar brother diet?


Are You In A Caloric Deficit Or A Surplus?


Theoretically this formula means that you could eat fastfood and still lose weight by burning more than you consume.

Fastfood won’t help you in getting into a deficit however, because 1 Big Mac equals running almost 10 kilometers.

Imagine what you’d have to do to burn away an entire Big Mac menu ;).

More, not every calorie is the same and the effect of a calorie of refined sugar compared to a calorie of natural sugar is completely different (study, study, study).


Now I’m not saying that you have to weigh every single meal you eat.

That’s something only professional body builders do.

What you can do however, is become aware of what state you are in…surplus or in a deficit.

Look at the labels of the food you are eating.


So if you have a bag of nuts and the bag says 200 grams equals 900 calories and you eat half of the bag you can assume that you just ate around a 100 grams of nuts, which is the equivalent of 450 calories.

Get myfitnesspal and track yourself for a day to see whether you are in a surplus or a deficit.

You need to become aware of your caloric state.

It’s what will set you apart from people who say they can’t seem to gain or lose weight.


Just for fun, the next time someone tells you they can’t lose weight, ask them: “What caloric state are you in?”.

And wait for the did-he-just-say-something-in-Chinese look ;).

It works every time.



Calisthenics and getting into the right diet state


Only Get Into A Surplus If You Have Already Cleaned Up Your Diet


When you start bulking, you want to bulk clean and do it from a state where your body is insulin sensitive.

If you bulk while your body is not ready for a caloric surplus or has been in a caloric surplus for a long time you might run into bigger problems.

While you are in a caloric surplus and eating tons of food your body starts shooting up in insulin production.


Insulin is an essential hormone that shuttles nutrients into your cells, including muscles.

Too much insulin over a longer period of time makes your body resistant.

As your body becomes resistant or when it’s resistant already, your ability to burn fat decreases and protein synthsesis -which is necessary for muscle GAINS- is surpressed.

So the better your body is at responding to insulin the better you are at building muscle (study, study).


More, the bigger your fat cells become while bulking the more your testosterone levels drop (study).

Guess what? Testosterone is a primary driver of muscle growth (study).

Basically if you start bulking while you are fat and less insulin sensitive, you are trying to ride your car while it’s falling apart with 4 flat tires, a broken engine and a door that opens a bit too good.

Not the best choice.


Broken diet and broken car



There is a better way to do it.

Want to decide whether or not to bulk?

Look in the mirror and see if you have a six pack.


In most cases it’s an easy rule of thumb to use when you want to decide to bulk or cut.

And a six pack is usually a good indicator.

Have a clear six pack? You can bulk

Don’t have a clear six pack? Cut first


Summarized, to get ripped you need to be in an insulin sensitive state.

If you aren’t you risk achieving the exact opposite of what you want.

And we are not going to allow that to happen ;).




The 3 simple dieting pillars for calisthenics


You Can Count On The Results


You put your heart and soul into your training and you deserve results.

Results that count.

It’s time to add another powerful tool to your bag of dieting principles – the no bullshit and measurable approach.


You’ll finally start developing that physique.

And the best thing? It really just boils down to a few principles -the right nutrition, the right timing, the right amount.

Keep adding these principles, little by little and you’ll experience first-hand the power of the right diet, lasting and long term results.


You will become addicted to it.

Your muscles will grow, your abs will show and you can finally leave that I-have-no-idea-what-I’m-doing-phase behind you.

You’ll make it seem like you were born that way.


Beast Mode ON!




17 thoughts on “1 Easy Formula To Gain Or Lose Weight

  1. Hey Rich, it’s Istabrak again. I think this article was great, I knew most of it in my head, just that I wasn’t applying the knowledge. Thanks for the reminder. I am actually in the I-have-no-idea-what-i’m-doing phase, and I desperatly want to get out of it. I think that it’s time for me to cut, because my well defined abs are… well not so welldefined anymore. So I would like to cut. But here is the thing, do I add any cardio to my workout since I am doing calisthenics outside, so what should I do? Also, should my workout routine look any different while cutting opposing to when I am bulking? How many calories should my defict and surplus be? Should I bulk for 6 weeks and cut for 3 like you said in another article?

    Just to be crystal clear, I weigh 58 kg, I am 171 cm tall (short) and I am 15 years old. How much calories should I consume daily in order to loose fat but not muscle? I don’t want to loose any of my very very hard earned muscle… Also, how much should I consume daily to gain muscle and least amount of fat?

    My workout routine is looking like this for upperbody
    Pull ups 3×4-12
    Chin ups 3×4-12
    Pull ups max out set

    Push ups 3×10-24
    Dips 3×4-12
    Straight bar dips 3×4-12
    Diamond push ups 3×4-12
    Max out set push ups

    Would this suffice for a cut? I want to get stronger and leaner. The more important part is strong, I want to increase reps in push ups, dips, pull ups. Also incorporate explosiveness. Please get back to me ASAP Rich.

    Thanks for reading, until next time, Istabrak.
    Beast mode ON!

    1. Hey Ista,

      Good questions!

      In terms of cardio, it can be anything you want to do: running, cycling, rowing…etc.

      It doesn’t need to look any different, you change your caloric intake and you can add some cardio to speed up the process of cutting, because cardio is a good calorie burning activity.

      Your surplus or deficit is highly individual, it depends on your weight and your weight goal. Get myfitnesspal and fill in your weight and goal, it will give you an estimated caloric intake.

      Play with that intake and see which amounts suit you best.

      For cutting it’s usually around and below 2000 calories for me, maintaining is around 2500 and bulking above, but it depends on your current weight and your current activities. Those numbers usually work pretty well for me.

      When you start cutting you might lose some of your strength, but it will all come back twice as hard when you start bulking again, especially if your hormones are in check. So it pays off..

      Get myfitnesspal and set your caloric intake for cutting, cut 7 days first, see what happens, cut another 7 if you feel like you can take it a bit further. Experiment from that point on.

      You need to discover what works best for your body right now.

      Beast mode ON!

  2. Interesting article! I have been using Myfitnesspal for about a month now and I really like it. I know that there is a feature in the app where you can create or join different groups with people. Is there already a group of Bar Brothers using the app? It would be cool if we could make a group and discuss nutrition on there. My in app username is @tylerpf749 feel free to add me.

  3. Hi Rich,

    you are right this is no rocket sciene, I started counting macros today and it was confusing because it’s not just looking if you’re in a deficit or surplus. I think I will count macros daily now, of course it was confusing today because I did it the first time. But I think if I get used to it and it gets easier it will be very useful to me. So I basically wanted to ask you two things as well, first off, what do you think about HIIT cardio? I started doing this regularly about 3 times a week now (I bought this awesome interval counter tool some time ago :D). I feel like it really helps me and I only do about 12-15 minutes in one session of it. Second thing, what do you think about shifting your eating window further into the afternoon? I watched a video of Kinobody and the guy there said it’s best to push your first meal as far as possible. I started doing this too and I like it, I only start eating at 3-5pm now. Looking forward to your reply.


    1. Hey Florian,

      True, macros are the building blocks. The calories purely determine how much energy is coming out and going in.

      It’s just a matter of doing it for a while, you’ll find a way. Hiit cardio is really great, because it increases your BMR (baseline metabolic rate) for a while (what you burn when you are basically just breathing) through the afterburn effect. Just make sure you also focus on those calories and what kind of calories.

      Definitely recommendable. With regard to the eating window I’d say it’s all about those 8 hours. Whether moving it up more or less depends purely on your personal preferences. For some people moving it up to 3-5 would be simply too late.

      It’s just a small variation which you can add to your regimen, but to be completely honest in terms of differences, I’d say doing your workout in a fastened state will have a much bigger impact on your overall results than moving up your eating window a few hours, unless that allows you to workout in a fastened state.

      Goodluck bro and keep it up!

      Beast mode ON!

      1. Hey again

        So first off thanks for the reply and the information. I counted really carefully today unlike yesterday and judging from the numbers I see here, and looking back at the past weeks/months I came to realize that I probably ate too much fat on many days, especially when I ate nuts like crazy :P. Good to know that know.
        Okay now onto a thing I forgot to add in my last post, I also wanted to know whether you recommend fasting for even longer (=shorter eating window). I have tried this already, but only since maybe a week or less so I would like your opinion on this. I think I went up to like 4-5 hours eating window already sometimes. I believe in that video I saw it was mentioned that this is good for cutting, but not so much for bulking. So, at the moment I’m cutting, so I guess this is a good approach? Furthermore an important aspect is school, starting the window later or also in addition even shortening it allows me to workout before it. Okay one more thing: “Just make sure you also focus on those calories and what kind of calories.” Just wondering which point you were addressing here, because this sentence came kinda outta nowhere :D.

        Thanks for the effort.

        1. Hey Florian,

          Those nuts really increase those calories fast ;).

          1-2-3-4-5 hour eating windows haven’t given my any more significant results than an 8 hour eating window. But then again, your body could be reacting differently.

          Right now I’m experimenting with reducing my eating window, but I’d say beyond a certain point it starts working against you.

          Because if you fast for too long, your body will experience too much stress, which can results in a slower base rate metabolism, which in turn fucks up your fat loss (mind the language). So you need to find that sweet spot. More isn’t necessarily better. That being said, see what works best for you.

          I’d say stick to those 8 hours and a caloric deficit first, that should be more than enough. With regard to your second question, the type of calories are important of course. Especially if you are cutting. Because essentially you could be eating a big mac every day and still be in a caloric deficit, but the type of calories in that big mac won’t help you in maintaining muscle. If you are cutting you really want to be sure you focus on real foods while maintaining a good balance between macros (again, there is not perfect amount, if you are wondering what a good balance is. This is highly individual. Experiment.), to keep yourself from losing too much muscle.

          That being said ;), keep it up.

          Beast mode ON!

    1. Hey Damian,

      Great question!

      Yes, you definitely can. Cutting won’t benefit you any more nor will maintaining your current caloric intake. Get into a surplus if you want to gain muscle. You need to start fueling those muscles with all the building blocks they need. Make sure you consume at least between 1.8-2.2 grams of protein per kilogram of weight for optimal gains.

      Beast mode ON!

  4. How’s it going brother? I like and appreciate your emails and the tips you send to all of us! I was wondering, do you have any ideas on the best way to fix muscle imbalances from a calisthenics point of view? I’m a very dominant lefty, and even though I make it a point to use my weak side more than what is habit, I still haven’t had much luck getting it to catch up size or strength wise. Any help is appreciated. Thanks in advance. -Jared From Florida USA

  5. Hi! What do you recommend after cut. You see, I lost in one year about 17kg by IF and caloric deficit. I enjoy my training (kettlebells, calisthenics), but my appetite didn’t drop a bit, I can eat huge meals very quickly. Im lean and muscular, but I want gain some muscle, but Im afraid of I will gain fat. Now Im in deficit and I focus on my strength training with rings. Any advice? Thank you!

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