![]() ![]() This would mean you would have to calculate your Total Daily Energy Expenditure (TDEE) and increase that number by 10%. You’ll want to start with a caloric surplus of at least 10%. ![]() So how much of a caloric surplus is required in order to successfully ‘bulk?’ This assumes you want to focus on increasing your lean mass (muscle) and limit the amount of body fat that you add in the process. So in order to do this, a bulk requires eating in a caloric surplus so that your muscles have a strong environment to grow in.įor the purposes of this article, I’m going to focus on a ‘clean bulk.’ The purpose of a bulk is to increase your body mass. If you are taking in more calories than you are burning in a day, you will be in a caloric surplus that will lead to muscle and/or fat gain. Step 1: Determine How Many Calories You Should You Eat When Bulking In this article, I will provide a detailed step-by-step guideline so you can understand what will work best for you. ![]() ![]() The above recommendations are only general ranges for active individuals. So, what should your calories and macros be when bulking? You should be in a 10% caloric surplus, with 2-2.5g of protein per kg of bodyweight, 4-7g of carbohydrates per kg of bodyweight and 0.5-2g of fat per kg of bodyweight.Īs a nutritionist, I have done extensive research on the most optimal caloric and macronutrient intake for people with a goal of adding lean mass or bulking. Some attention should still be given to your calories and macronutrients. Well, that’s not going to be the most efficient or healthy way to put on quality lean mass. To some, this will look like eating whatever you want and as much as you want to gain weight as fast as possible. Cutting season comes to an end, maybe you just finished a bodybuilding show, are giving your body a break from dieting or want to build some muscle and get stronger quickly. ![]()
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