![]() ![]() How most online bulking diets completely miss the point, is by not recognizing that a slight calorie surplus is equally effective for muscle-building as a large one. If you’re wanting to gain weight and build muscle, you should increase your caloric intake by 250-500 calories per day. ![]() This will make it easy to make minor adjustments based on your measurements. The best way to use online calculators and formulas is to get a general idea of what the number of your maintenance calories should be, then monitor how many calories you consume each day and the effect it has on your weight. Relying on them alone isn’t a great idea because they don’t account for your body fat %, how much exercise you perform daily, or how efficient your body is at burning calories during exercise. There are a number of online calculators which will give you a rough idea of what your basal metabolic rate (BMR) is. Then over time you can make minor adjustments with consideration to your bulking or cutting goal. ![]() The first step in achieving your goal, is to determine the daily caloric intake you need to maintain your weight (basal metabolic rate). With intense training and a proper diet, the body will typically store more protein than it removes, but this underlying battle is always constant. Whether you are bulking or cutting, training for competition or just looking to shed a few pounds…plainly and simply, it’s all in what you eat.
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