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Bulk















BULKING IS NOT THAT  EAST BUT NOT THAT DIFICULT 

  1. 1.Eat at a caloric surplus

  2. 2.Eat moderate protein and fat, and a substantial amount of carb

  3. 3.Lift heavy and focus on a moderate rep-range

  4. 4.Avoid “dirty bulking” to avoid excess fat gain

  5. 5.Eat at a caloric deficit

  6. 6.Focus on exercises that get your heart rate up and burn significant calories

  7. 7.Keep protein intake up

  8. 8.Continue to strength train, but don’t expect significant gains

  9. 9.If you’re thinking about introducing bulking and cutting into your regime, make sure you understand the benefits and the risks first. Take it easy and as always, listen to your body.



HOW MANY CALORIES MALE OF FEMALE HAVE TO CONSUME 

MALE-- 3,800 AND MORE 
FEMALE -- 2,400 AND MORE 


BALANCE OF MICRONUTRIENTS 
macronutrient balance of 55-60 percent carbohydrate, 25-30 percent protein, and 15-20 percentage protein and more 


Keep in mind that protein intake is most important during the bulking phase. Your body needs amino acids to build and maintain lean mass. Amino acids are molecules that combine to form protein. There are 20 amino acids, most of which the body makes. But nine amino acids


an overall daily protein intake of 1.4-2.0 grams per kilogram of body weight per day is sufficient for most exercisers.



what you have to eat while bulking 

  • 1.Dairy products including milk, cottage cheese, yogurt, cheese
  • 2.Dark green leafy vegetables such as kale, spinach, mustard greens, bok choy, arugula, Swiss chard
  • 3.Eggs (whole and egg whites)
  • 4.Healthy fats such as avocado, nut butters, plant-based oils (such as olive oil, sunflower oil, etc)
  • 5.Lean meat and poultry such as beef (sirloin, filet, ground beef), poultry (chicken or turkey breast or thighs), pork (tenderloin or pork chops)
  • 6.Legumes such as kidney beans, black beans, chickpeas, lentils, pinto beans
  • 7.Plant-based protein including nuts, seeds, edamame, tofu
  • 8.Seafood including salmon, tuna, whitefish, scallops, shrimp, halibut, trout
  • 9.Starchy vegetables like potatoes, sweet potatoes, or squash
  • 10.Non starchy vegetables like broccoli, asparagus, or peppers,
  • 11.Whole fruit including bananas, berries, pomegranate, and citrus fruits
  • 12.Whole grains such as quinoa, barley, farro, and brown rice
        
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