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To determine what your ideal intake should be, ask yourself what your favourite types of foods are. Take your daily protein intake and multiply it by 4.

Bulking refers to the process of gaining body weight, preferably in the form of muscle mass. December 30th, by Mike 1, Comments Tweet 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.

Then multiply your fat intake in grams by 9 to give your fat calories. Men Take your bodyweight in pounds and multiply it by 18, 20 or 22 — Multiply by 18 if you have a sedentary job and train hard with weights two to three times per week. Plus, for those of you who carry a large amount of muscle mass and have a higher bodyweight, your calorie intake will be fairly high.

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This will give you how many calories you need from carbs each day. He still needs to be careful though — bodyweight, measurements and progress photos should be assessed once every couple of weeks.

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If you tend to err towards fattier foods, such as cheese, bacon, nuts and fatty desserts, then aim for 0. Examples Case Study 1: Protein and carbohydrate have 4 calories per gram, fat has 9 calories per gram.

Take our athlete above. Bulking refers to the process of gaining body weight, preferably in the form of muscle mass. Carbs and fat are inversely proportional, so the more you have of one, the less you have of the other.

If his weight is stagnant or decreasing, he can increase carbs, fat, and possibly protein. They are what your body needs for energy, recovery and day to day function, and each has a certain calorie value.

Your carb and fat intake will be inversely proportional, so the higher one is, the lower the other. Eating lots of carb-based foods with little fat can get monotonous, tasteless and become a chore, so adjust your macros accordingly.

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Additionally, you will be hungrier when dieting, and protein has a satiating effect. Determining Calories First step again is to calculate roughly how many calories you need per day. Using this approach depending on your starting point you could bulk for 12 to 24 months while still looking lean and without fear of gaining an uncomfortable or excessive amount of body fat.

Protein and carbohydrate have 4 calories per gram, fat has 9 calories per gram. Working Out Fat The eagle-eyed among you will notice that the following is almost an exact replica of the fat calculation from the cutting article.

If his weight is stagnant or decreasing, he can increase carbs, fat, and possibly protein. Women In my experience, women gain muscle much more slowly than men, mainly due to having lower levels of muscle-building hormones like testosterone.

The same goes for the female trainee above. A more appropriate macro split, while still hitting over 4, calories may be along the lines of g protein, g carbs and g fat.

Plus, for those of you who carry a large amount of muscle mass and have a higher bodyweight, your calorie intake will be fairly high. Again, use your initiative to judge progress and make necessary changes.

Therefore, it may benefit you to go with 0. Additionally, you will be hungrier when dieting, and protein has a satiating effect.

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Eating lots of carb-based foods with little fat can get monotonous, tasteless and become a chore, so adjust your macros accordingly.

Working Out Fat The eagle-eyed among you will notice that the following is almost an exact replica of the fat calculation from the cutting article.

Some people grow like weeds on a relatively low calorie intake, while others virtually need to be hooked up to an IV drip of liquid carbs to gain just half a pound of muscle. Take our athlete above. Examples Case Study 1: Contrary to the cutting article, there will be no category for sedentary folks who do little to no exercise.

They are what your body needs for energy, recovery and day to day function, and each has a certain calorie value.

Again, use your initiative to judge progress and make necessary changes.

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