Just a few decades ago, protein had a reputation as being something important to prioritize if your goal was “bulking up.” Today, as we learn more about how much protein we really need (to do more than just keep the lights on) and as researchers discover the wide-ranging benefits of ...
Ultimately, lean bulking is about balance—finding that sweet spot where you’re gaining muscle without tipping the scale too much toward fat gain. The new study gives us a clearer picture of how we can adjust our approach to make this happen. So, next time someone tells you that bulking ...
Keep in mind that sports dietitians agree your protein target shouldn’t change much throughout a bulking phase, assuming you’re already eating 1.2 to 2.2 grams per kg of body weight per day. Carbs and fat are the easiest macronutrients to manipulate in a calorie surplus for muscle gain. ...
Calorie Intake ForCuttingAndBulking When it comes to managing body weight and composition, especially infitnessand bodybuilding, two primary strategies are employed: cutting and bulking. Both approaches adjust caloric intake and dietary composition to achieve specific body composition goals—either reducing ...
For bulking up: Your body weight X 16 to 18 = The range of your daily caloric intake Please keep in mind that these are just general guidelines for estimating your calories, and are not as accurate as a RMR calculator. So for a 200 pound person, their maintenance calorie intake should ...
How to Make Sure You Get Enough Protein For Bulking After you’ve calculated the total amount of calories you need to bulk, move on to how much protein you’ll need. This is actually a lot easier to determine than you’d think!
If you're trying to max out your muscle gains or bulking up with bodybuilding, leucine (or l-leucine) is one of the most important nutrients you can eat. That's because leucine plays an enormous role in telling your muscle fibers to use the protein and other amino acids you eat to gro...
To determine how much protein you actually should be getting, you need to be familiar with a term called“nitrogen balance”. Here’s how nitrogen balance works: Nitrogen enters your body when you consume protein from food oramino acid supplements, and nitrogen exits your body in your urine ...
For bulking up: Your body weight X 16 to 18 = The range of your daily caloric intake For example, for a 150lb person, the weight loss caloric intake range would be about 1500 to 1800 calories per day. A 200lb person would need to consume 2000 to 2400 calories for weight loss. Howe...
How Much Protein Do You Need? The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it's the mini...