So, what should your calories and macros be when bulking? You should be in a 10% caloric surplus, with 2-2.5g of protein per kg of bodyweight, 4-7g of carbohydrates per kg of bodyweight and 0.5-2g of fat per kg of bodyweight.Īs a nutritionist, I have done extensive research on the most optimal caloric and macronutrient intake for people with a goal of adding lean mass or bulking. Some attention should still be given to your calories and macronutrients. Well, that’s not going to be the most efficient or healthy way to put on quality lean mass. To some, this will look like eating whatever you want and as much as you want to gain weight as fast as possible. Cutting season comes to an end, maybe you just finished a bodybuilding show, are giving your body a break from dieting or want to build some muscle and get stronger quickly.
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