Now, part of this is properly fine. And this, combined with the known fact that muscle weighs something, means weight gain is going to be a part of the process certainly. But where a lot of people screw things is in the process itself up. Specifically, in how much weight they gain, how they gain it fast, and how much of it ends up being fat than muscle rather.
In reality, weight gain can fast happen, but muscle growth cannot. Because… There is a limit to the amount of muscle each person can gain and the speed at which they can gain it. These limits are set in stone and cannot be changed at least, not naturally. Which is why if you attempt to exceed these gain and limits weight faster, the excess weight being gained will be body fat, NOT additional muscle. It shall only result in more body fat being gained.
That makes no difference. But this is how a lot of people approach bulking yet. Because it was thought by me was the best way to do things. And so, a much better approach was needed.
Basically, the goal is longer to just build muscle no. And the worse your calorie partitioning is, the better your body shall be at storing excess calories in the kind of fat instead of muscle.
This, of course, is the complete opposite of what we want and a huge part of why you never want to begin bulking until you are lean enough for calorie partitioning to be in your favor. For all of these good reasons, anyone looking to do this the smart way i. Move on to step 2 below. At least, not at anything resembling a significant degree.
Your calorie maintenance level is the number of calories you need to eat per day in order to maintain your current weight. Example person with a maintenance level of calories.
Why is this number important, you ask? When this deficit exists, weight loss – in the kind of body fat – happens ideally. Example person in a calorie deficit. When this surplus exists, weight gain – in the kind of muscle – happens ideally. Example person in a calorie surplus. How To Estimate Your Maintenance Level There are many different methods for doing this, many of which involve complex math equations or fancy calculators that will do those equations for youbut the quickest and easiest method of all is this: Multiply your current weight in pounds by For example, a lb person would do x 14 and x 16 and get an estimated daily maintenance level of somewhere between – calories.
Those who are male or more active should stick more toward the upper half of their estimate usually. The key step that will make everything as accurate as possible will be coming up in a bit. There are two different ways this energy can be provided: Internal Sources In certain cases, the extra energy we need can be supplied from within our own body.
Specifically, kept body fat can be burned as fuel to support the muscle building process. Ignoring the apparent e. External Sources In most other cases i. This is, above all else, the most crucial component of a bulking diet.
The relevant question is, how much of you be done by a surplus need? As I explained earlier, there is a limit to the rate of muscle growth and a limit to the amount of calories your body can use for that purpose. The nagging problem is, this amount is going to vary from one person to the next based on factors like: Gender Women need a smaller surplus than men because their potential rate of growth is slower.
Age Older people need a smaller surplus than younger people because their potential rate of growth is slower. Genetics People with worse genetics need a smaller surplus than those with better genetics because their potential rate of growth is slower AND their calorie partitioning is worse. Experience Level Intermediates shall build muscle slower than beginners, and the advanced will build muscle slower than intermediates. NEAT NEAT, aka non-exercise activity thermogenesis, represents all of the calories your body burns during all kinds of movement besides exercise.more interesting
Even? Which is all to say that there are quite a few factors at play that make it impossible to say that one specific surplus amount will be best for everyone. WOMEN: a daily surplus of about calories above your maintenance level. So, for example, if your estimated maintenance level was calories, per day a man would eat calories, per day and a woman would eat calories. That is the simplest way to do it.
Calorie Cycling? Having said that, there are other ways to create this surplus. But it is something I do myself and recommend to others. Starting Point? And that brings us to step 4. Determine Your Ideal Rate Of Weight Gain As I was saying before I rudely interrupted myself with a heading, the key to ensuring that your surplus and overall calorie intake is what it ideally should be is to make sure that your rate of weight gain is what it ideally should be for maximizing muscle gains and minimizing fat gains.
Which means, you can think of your rate of weight gain as a map that helps you determine what your calorie intake should be.
Basically, your goal with your calorie intake is to make your ideal rate of weight gain regularly occur. Keep eating that amount. All you need to know is what this ideal rate of weight gain actually is now. The Ideal Rate Of Weight Gain For those who are bulking the smart way, where the goal is build muscle without gaining excess body fat, this is what I recommend… MEN: aim to gain between lbs per month.
WOMEN: aim to gain between 0. This Seems Slow Too! Yeah, it does probably. In reality, muscle growth is an slow process extremely. How slow, you ask? The average man would be lucky to gain 0. Everyone else will be in the middle or at the bottom. So why is my recommended rate of weight gain so slow seemingly? Speaking of which… 5. Cool, because this 5th step is ALL about doing that. And this key is called by me step… The Key Step.
Add on your surplus to the maintenance level you estimated earlier, each day and start eating this amount. Keep eating this amount of calories and continue monitoring progress this real way. Are you gaining weight at the ideal rate now? If not, adjust and repeat this process until you are again. Eat An Ideal Amount Of Protein With calories all set, the next part of your diet that needs to be set up are your macronutrients. Aka, protein, fat and carbs.
So, per day to maximize its benefits how much protein should you eat? Those who are considerably overweight should use their goal body weight instead of their current body weight when doing this calculation. Pick your favorites. Note that 1g of protein contains 4 calories Also.
Like protein, a enough fat intake is also crucial for the overall health and function of the human body in a variety of ways e. Most notable to us, though, is the role fat plays in optimal hormone production.
So, per day to maximize its benefits how much fat should you eat? So, per day to get these benefits how many grams of carbs should you eat? Again, these are example numbers just. So… All of those leftover calories shall come from carbs. Optimize Your Pre And Post Workout Meals Your pre and post workout meals – aka the meals you eat before and after your workout – can play important roles in both your performance during the workout and the recovery process that comes after.
Are we talking super, crazy, ultra, mega important? So important that they can make or break your results? Not close even.
When it comes to building muscle, your total calorie, protein, fat and carb intake in that order are ALWAYS the most crucial parts of your diet. By far. Having said that, getting these meals right will be beneficial to your results still. So, do that. Simple as that.
For a complete breakdown of why, and the answers to every other question you might have about these meals, check out: What To Eat Before And After A Workout: The Ultimate Guide I cover every single thing there is to know in that guide. Make Everything P. At this true point, you know… The problems with the typical approach to bulking. How many calories you need to eat to make that rate of weight gain happen.
Why the key step is monitoring your progress and adjusting as needed.