Bulking calorie calculator2/25/2024 Research suggests that the more advanced you are in your gym career, the more precision is required with your diet. Your “training age” - the number of years you’ve spent dedicated to lifting - also influences your nutrition. To ensure that weight gain is mostly lean mass and not spare fat, your caloric intake has to be properly calibrated. You need to put down sufficient calories weekly to change the number on the scale. ( 4) It’s also far less satiating than protein and is found in most meat, poultry, and dairy foods, so it can be quite easy to overdo it on fat intake. Fat comes in at nine calories per gram, making it an extremely efficient means of meeting your calorie benchmark. ![]() ( 3)ĭietary fat, while somewhat less important for facilitating muscle gain than protein, is the most calorically-dense macronutrient. While carbs don’t directly influence scale weight - contrary to popular belief - they do strongly affect resistance training performance, which is your catalyst for muscle gain. If you want to gain muscle, your caloric intake should also contain a sufficient amount of carbohydrates. ( 2) Credit: VasiliyBudarin / Shutterstock Broad recommendations for protein intake have gone unchanged for well over 50 years, but modern literature has mostly arrived at the conclusion that increasing dietary protein above standard recommendations has a positive dose-response relationship with gaining muscle. The quantity of calories determines your rate of weight gain, but the composition affects the quality of that weight. Those newer to lifting weights can expect to put on muscle weight quickly, but even athletes in their first year shouldn’t expect to add more than. ( 1) Some individuals may need a bit more or a bit less, but it’s a good place to start.Įven with the right surplus of calories, temper your expectations for muscle gain. Research supports the idea that a moderate surplus of 300 – 500 extra calories per day is sufficient to put on “clean” weight. Increasing the surplus of calories you consume will result in faster gains in body weight, but you’re likely to run into diminishing returns with regard to additional muscle gain specifically. Unless you’re completely new to resistance training or have been away for a very extended period, it is largely impossible to add lean body mass without a caloric surplus. There’s almost no way to outsmart thermodynamics. To bulk up, you have to consume more calories than your body burns on a regular basis. Fortunately, when it comes to the fundamentals of weight gain, everything boils down to simple math. A proper bulk requires attention to detail both in the kitchen and the weight room. Much like hitting your first pull-up, gaining quality muscle mass is simple in theory and challenging in practice. The distinction is essential - adding additional muscle to your frame will increase your weight on the scale, but putting on excess fat moves the needle without necessarily making you look better in the mirror. While the word “bulking” may conjure images of a muscle-bound lifter in a stringer tank, the practice is simply the act of putting on lean muscle mass over time.īulking is not about adding body weight. “Bulking up” has been common parlance in bodybuilding since before Arnold Schwarzenegger inspired an entire generation to hit the iron. ![]() Speak with your physician if you have any concerns. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. This is everything you need to know about bulking, and how to do it properly.Įditor’s note: The content on BarBend is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. ![]() Since you’re presumably not going to the gym to lose muscle, we’re going to teach you how to gain it the right way. You’ve got to work hard in the gym (and manage your recovery) to move the scale. Unfortunately, muscle doesn’t grow itself. Credit: tsyhun / ShutterstockĪdding muscle is absolutely about mastering your caloric intake, but you also need to dial in your workouts as tightly as your macronutrients. While not the most poetic way to explain muscle growth, “eat more” does get to the core of the issue - if you want to get big, you’ve got to eat bigger. That’s what most fresh-faced trainees hear when they ask the big guy in the weight room how to move up a couple shirt sizes.
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