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December 30th, by Mike 1, Comments Tweet Following up from my previous post on calculating the calories and macros you need for a successful cut or fat loss diet, I decided to continue in the same vein and write a similar blog on estimating calorie and macro needs for bulking.
Macros are protein, carbs and fat.
They are what your body needs for energy, recovery and day to day function, and each has a certain calorie value. Protein and carbohydrate have 4 calories per gram, fat has 9 calories per gram. Bulking refers to the process of gaining body weight, preferably in the form of muscle mass. This can yield excellent gains in muscle and strength, but brings with it a lot of added fat mass, often in as high as a 2: This enables you to gain muscle, albeit at a slightly slower rate, but with much less in the way of fat gain.
Using this approach depending on your starting point you could bulk for 12 to 24 months while still looking lean and without fear of gaining an uncomfortable or excessive amount of body fat.
Determining Calories First step again is to calculate roughly how many calories you need per day. Contrary to the cutting article, there will be no category for sedentary folks who do little to no exercise.
Men Take your bodyweight in pounds and multiply it by 18, 20 or 22 — Multiply by 18 if you have a sedentary job and train hard with weights two to three times per week. Women In my experience, women gain muscle much more slowly than men, mainly due to having lower levels of muscle-building hormones like testosterone.
Working Out Protein Take your bodyweight in pounds and multiply it by 0. The general consensus of the research suggests that you need around 0. When cutting, we upped this to 1 gram per pound, as a lower calorie intake can cause muscle loss, so a little extra protein acts as a buffer.
Additionally, you will be hungrier when dieting, and protein has a satiating effect. Working Out Fat The eagle-eyed among you will notice that the following is almost an exact replica of the fat calculation from the cutting article.
You need between 0. To determine what your ideal intake should be, ask yourself what your favourite types of foods are. If you tend to err towards fattier foods, such as cheese, bacon, nuts and fatty desserts, then aim for 0.
Your carb and fat intake will be inversely proportional, so the higher one is, the lower the other. Therefore, you can go lower with your fat intake in order to consume more carbs. The only caveats to the above though these are really minor details is that athletes focused on performance and needing to recover quickly should keep their carbs high to moderate, so may fare better with the 0.
Plus, for those of you who carry a large amount of muscle mass and have a higher bodyweight, your calorie intake will be fairly high.
Carbs and fat are inversely proportional, so the more you have of one, the less you have of the other. Therefore, it may benefit you to go with 0.
Eating lots of carb-based foods with little fat can get monotonous, tasteless and become a chore, so adjust your macros accordingly.
Take your daily protein intake and multiply it by 4. Then multiply your fat intake in grams by 9 to give your fat calories.
This will give you how many calories you need from carbs each day. Examples Case Study 1: Some people grow like weeds on a relatively low calorie intake, while others virtually need to be hooked up to an IV drip of liquid carbs to gain just half a pound of muscle.
Take our athlete above. However, this guy is likely highly trained, burning a high number of calories each day, and using a lot of glycogen in the process. He still needs to be careful though — bodyweight, measurements and progress photos should be assessed once every couple of weeks.
If his weight is stagnant or decreasing, he can increase carbs, fat, and possibly protein. The same goes for the female trainee above. Again, use your initiative to judge progress and make necessary changes.Téléchargement Gratuit. Saisissez votre E-mail *: Exemple de Business Plan PDF à télécharger.
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