Macros mean colossal. When it comes to diet, macronutrients are called macros. Macros are defined as counting our proteins, carbs, and fats intake. Bulking is done to build a strong body and physique. This article discloses insiders on simple steps to calculate your macros for bulking.
What Is Bulking?
Bulking means gaining weight. The goal is to gain muscle mass and simultaneously reduce fat gains. Bulking means more muscle. To maximize muscles you will need:
- More Calories
- Proper Nutrition
- Strength Training
- Macronutrient Balance
1. Determine Your Bulking Calories
In order to maintain existing weight you must consume some amount of calories. Keep an eye on how much calorie intake you must ideally have for weight gain by learning your daily energy expenditure. You must consider adding a surplus of 5-15% of calories to achieve a weight gain of 0.5% to 1% of weight per week. If you are a beginner at bulking, start at a low-calorie amount and gradually increase every 3-4 weeks this will help you towards a healthy weight gain.
2. Judge Your Fat Needs For Lean Bulking
Fat builds up to around 30% of your calorie intake. You require 2500 calories per day to bulk. For this, your fat goal should be 83 grams per day. 1 gram of fat is 90 calories. Fat is a source of energy required for weight gain. Increasing your fat intake helps to build your muscles. Fat does not play a major role as proteins and carbohydrates do the needful. Fats are only used to provide energy. You should opt for healthy fats and fairly keep your intake between 20% to 30% and not overdo it. This will ensure you reasonable health benefits.
3. Calculate Your Protein Needs To Gain Muscle
Proper protein consumption facilitates muscle gain as proteins are a source of amino acids which are required by the body to build lean tissue. These also aid in post-workout recovery as wear and tear of muscles happen and they repair damage and support existing muscle mass. The quantity of proteins you require to gain muscle mass is based on your fitness level and existing muscle mass. Around 1 to 1.5 grams of protein per day per pound of bodyweight is reported to facilitate more muscle growth and reduced body fat gain in a bulking diet.
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4. Estimate How Much Carb Intake You Need To Have For Bulking
Carbs are also important while bulking just like proteins. Carbs provide energy for muscle-building workouts. They also support muscle growth in many ways. They facilitate the weight gain process. 1 gram of carbohydrates is 4 calories.
Takeaway
These are a few steps to calculate your macros for bulking. You can track your macros with an online calculator or a macros-friendly app. The right proportion of nutrition is important for bulking. Track your macros and stick to your diet to bulk up.
