When starting a bulk, the first step is to determine your maintenance calories — the number of calories you need to maintain your weight. During a coaching session with me I can help you estimate this number. 😊
You then tack on a 10–20% calorie surplus. For example, a 175-pound (79-kg) man of average size would add around 250–500 calories to their daily intake. But if you were 135-pound woman of average size might add about 200–400 calories total.
We want to aim for a daily protein intake of 0.7–1 gram per pound of body weight (1.6–2.2 grams per kg) to support muscle gain. The rest of your daily calories are made up of carbs and fats.
You may find it helpful to track your daily intake using an app I will share some suggestions during your first coaching session just ask!
Weigh yourself regularly to track your progress, shooting for a weight gain of 0.25–0.5% of your body weight per week, gaining too quickly is not what we want. During a coaching session I can go over with you individual ways based on how your body responds to do this correctly and simply.
If the number on the scale isn’t moving over the course of a couple of weeks, gradually increase your weekly calorie intake by 100–200 calories that is one of my secrets.
People usually pair a bulk with high intensity resistance training to maximize muscle gains. I offer free training calls with me when you purchase a bulk package. During these calls we will go over weight lifting to maximize benefits of the bulk.
A bulking phase can last anywhere from 1 month to over 6 months or longer, depending on your goals. My bulk program as well as my cutting program last 2 months. That is plenty of time to really do a short bulk and then cut before summer!! Lets go!
Email me at jill.wasmuth97@gmail.com and request in that email package information about joining my bulk course. You will be amazed by the results in just two months! Lets grow some muscles
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