Weigh yourself regularly to track your progress, shooting for a weight gain of 0.25–0.5% of your body weight per week ( 1). You may find it helpful to track your daily intake using one of several smartphone apps. The rest of your daily calories are made up of carbs and fats, though this depends on your preference ( 1). Meanwhile, a 135-pound (61-kg) woman of average size might add about 200–400 calories ( 1).įrom there, 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. For example, a 175-pound (79-kg) man of average size would add around 250–500 calories to their daily intake ( 1). You then tack on a 10–20% calorie surplus. Various online calculators can help you estimate this number. When starting a bulk, the first step is to determine your maintenance calories - the number of calories you need to maintain your weight.
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