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Contrary to the cutting article, there will be no category for sedentary folks who do little to no exercise.
If you’re not training hard at least twice per week, you’ll have a very hard time gaining lean mass, as your muscles won’t be being exposed to enough stimulation to grow.
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.
Here’s the cutting post – Starting as we did in the above, let’s first define macronutrients and 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.
This enables you to gain muscle, albeit at a slightly slower rate, but with much less in the way of fat gain.Bodybuilders tend to have two different approaches to bulking; the “eat everything” approach, which involves not monitoring calorie intake, and just eating virtually as much food as is physically comfortable.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 2:1 to 4:1 fat to muscle ratio.Alcohol is a fourth macronutrient and has 7 calories per gram, but for now we’re not overly concerned with this.Bulking refers to the process of gaining body weight, preferably in the form of muscle mass.
If, on the other hand, you’re more of a carb-o-holic, and crave bread, pasta, crisps and pretzels, aim for 0.3 to 0.4 grams per pound.