WAG’s favorite fat sources are often nuts/nut butters, avocados and fatty fish. If you’re sluggish during your workouts, you may shift towards the low end and save room for more carbs. If you like fatty foods, lean towards the high end. This number can be adjusted based on preference and feel. We recommend fats make up 25-35% of your daily calories. They are necessary for transporting nutrients around the body and in and out of cells. Let’s start with dietary fat during a cut.įats are responsible for a lot of your bodily functions. Yes, you’ll be happy to hear that carbs and fats will play a role in your bulk… side note: balance the fruits/veggies with the occasional pizookie. A Chocolate Chunk Pizookie from BJ’s Brewhouse that comes out of the oven still gooey in the center and topped with two scoops of vanilla bean ice cream and it’s free because it’s your birthday… RELATED: Easy Ways to Add Protein to Your Day How Many Fats Do You Need During A Bulk? At WAG, we recommend a range of protein between 0.7 and 1.3 grams of protein per pound of body weight for all athletes.įor someone who is bulking to gain muscle, we recommend eating towards the higher end of that protein range and pairing that with strength training.Ĭhicken tendies and greek yogurt deserve a spot in your fridge. Protein is the macronutrient responsible for growing and repairing muscle tissue. If you want to see the rewards of training hard and eating to grow, you need to make sure you’re growing the muscles! To achieve this goal, you need protein. Just like when cutting, protein is crucial to your bulk. How Much Protein Do You Need When Bulking? Which version of The Rock do you want to be? The one that counts macros (left) or the one that simply counts calories (right)? In other words: Calories generally determine how much you weigh macros generally determine how you look and feel at that weight. Once that calorie number is set well, you’ll need to calculate your macros to have more control over your body composition (muscle mass vs body fat). If you go higher than that and gain weight too fast, it’s unlikely your body will be able to build the muscle to keep up and instead will be forced to store body fat.įeeling a little confused and want some support here? A 1:1 coach can help you find the calorie intake that makes the most sense for your body, training and goals. Calculating Bulking MacrosĬalorie intake should be about 10-15% above your maintenance number this means eating 110-115% of the calories you burn each day. But, if you are looking to build lean muscle and minimize body fat changes while doing so, your macro numbers are just as important. Someone looking to build strength and muscleīulking is likely NOT the best approach for someone who needs to lose weight.Ĭalories are the most important metric to track if you are looking to gain weight.Someone who has been cutting for an extended amount of time.Someone looking to go up a weight class for their sport.Your goals, of course, as well as your current starting point, what you’ve been doing nutritionally/physically the last few months and other factors will dictate what type of approach you should take.īulking is best for those who can benefit from any muscle or weight gain like: Should you bulk? That depends on a lot of things. How much more you eat will determine how quickly you gain weight (muscle and fat), so it’s important to monitor that number. Simply put, eating in a calorie surplus means consuming more calories than you burn. Most often, this goal is to gain muscle while limiting fat accumulation. Bulking means eating in a calorie surplus with a specific goal in mind. “Bulking” is a quick way of describing a common goal in the workout world. RELATED: Macros For Cutting: Macros For Your Goals Part 1 How Does Bulking Work? Let’s dig into Part 2 of our “Macros For Your Goals” Series. We are covering what and how much you need to eat so you can reach your muscle-building goals. If you want to hop the fence onto the CrossFit Games floor and blend in with the other shoulder boulders and seam-busting quads to successfully avoid security, this article is for you. You can add amazing strength gains while maintaining a lean look… and macros for bulking can get you there!
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |