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You want lots of protein to help build muscle, but carbs and fats also have their uses.Ī low fat or low carb diet is not going to improve your bulking. ![]() The next thing that you need to decide is your macronutrient split. How much muscle do you want to gain, what is an acceptable amount of body fat to accrue, and what time do you have available to complete this bulk in.Īs you can imagine, a 50kg guy who has 12 weeks to gain 15kg is going to require a completely different calorie target to a 70kg guy who is looking to gain 3kg within 4 months.Ī common bulking rule of thumb is to find your maintenance calorie target (how much calories you can consume without gaining or losing weight) and adding 500 calories to that.īut if you are looking for more accurate results (and you absolutely should be) then utilising the precision nutrition calorie calculator is a much more effective move. Before embarking on a bulking diet you should first establish what your goals are.
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