Tune into episode 21 to learn how to “Bulk the Right Way”! As a perfect companion to our episode “Getting Leaner, Faster,” we discuss how to properly add lean muscle mass and minimize fat gain. Now let’s dive in!
Items Mentioned In This Podcast
- How to know when you can begin a lean bulking phase
- How to begin
- The ideal ratio to organize your protein, carbs and fat
- Workout structure and best supplements to use
- Harris-Benedict formula to calculate your BMR:
Step 1:
Men – BMR =66.47+ (13.75 x W) + (5.0 x H) – (6.75 x A)
Women – BMR =665.09 + (9.56 x W) + (1.84 x H) – (4.67 x A)
W = weight in kilograms
H = height in centimeters
A = age
Step 2:
Then multiplicate by your activity level:
1.2= Sedentary (little activity, desk job)
1.3-1.4= Light exercise (3-4 days/week )
1.55-1.6=Moderate exercise (3-5 days/week, 60 minutes/session)
1.725= Active (6-7 days/week 60-90 min/session)
1.9= Extremely active individuals such as, heavy manual labor workers,
endurance/athletes on competitive sports teams.
Then you decide if you want to add or reduce your caloric intake depending on your goal.
Links
Articles we’ve written on carbs, BCAAs, creatine, protein, Test Alpha and sleep!
Previous episodes: “Getting Leaner, Faster” and “Beyond Supplements”
Don’t forget to check out Marc’s revolutionary diet tool, the Nutrition Planner! If you’re looking for the easiest way to figure out your exact dietary needs, look no further. This is the exact tool that Marc uses to create personal diets for clients.
And, if you decide you want more in-depth help, our personal plans are all tailor-made for your exact needs. Get your personal plan here! All you have to do is tell us a little about yourself and we’ll prepare an exact gram-per-gram diet and workout plan, just for you!
