> 2 grams of carbs per pound of body weight per day, and > 1 gram of protein per pound of body weight per day >So, let’s get to the actual dietary numbers for bulking. This makes you look kind of “puffy.” Again, it’s just part of the “price” you have to pay for optimizing muscle growth. >You can also expect to hold more water than normal, as you’ll be eating a substantial amount of carbohydrate every day. You won’t be slamming down thousands of extra calories every week like some programs would have you doing, but even slight overfeeding over time can get a little uncomfortable. >While this sounds like a great idea now, don’t be surprised if you get sick of eating “all of this food” at some point along the way. >As you know, a proper bulking diet requires that you eat more calories than you burn every day. >When you have your bulk dialed in, you should be increasing reps on your major lifts every week and weight on the bar every three to four weeks. This doesn’t mean you’re gaining too much fat, and you should see this number settle into the 0.5 to 1-pound range within your first four to six weeks on the program. >If you’re new to weightlifting, however, then you’ll probably gain 2 to 3 pounds per week for the first few weeks while your muscles fill up with water and glycogen. Any more than that, and you’ll be gaining too much fat.
>In terms of weight gain while bulking, you want to see your weight going up at a rate of 0.5 to 1 pound per week.
>Based on my experience working with thousands of people, the average guy on a proper bulk will gain muscle and body fat at a ratio of about 1:1 (1 pound of fat gained for every pound of muscle). >Yes, you’ll gain some fat along the way, but if you do it right, it won’t be excessive, and it’ll come off easily once you’re ready to cut. >As you know, if you’re in the 10 to 12 percent body fat range and looking to put on muscle as quickly as possible, you want to bulk.
#BIGGER LEANER STRONGER WORKOUT REVIEW HOW TO#
>BULKING 101: HOW TO EAT FOR MAXIMUM MUSCLE GAINS