How to Gain WEIGHT without getting FAT?(Bulking Tips)

For Online training/Business:
[email protected]
connect with me on Instagram- singha__10
instagram.com/singha__10/?hl=en
Instagram-singha__10

Nutristar website
nutristar.in
Nutristar App link
play.google.com/store/apps/de

Products Link
Ultimate Nutrition Prostar- bit.ly/2u1cYWV
BPI 1MR Vortex Pre Workout- bit.ly/2QzWEE8
MyProtein Vegan BCAA- bit.ly/2ZA6Roh

The biggest myth is that you can eat whatever you want when you’re bulking.
The truth is You still need to eat good nutrition rich food just that You can eat them a bit more.
HAVE A CHECK!
Check your body fat and circumference measurements every few weeks to see if you clean bulked correctly. If you lost weight or stayed the same, carefully add more calories. If you gained extra fat, however, gently reduce your calories. This is how you pinpoint your clean bulk.

How to distribute Macronutrients
Let's take an example of a person whose maintenance calories is 2500.
Now for Bulking he needs to eat in a caloric surplus of 300-500.
Let's take the upper limit and give him 3000 calories daily.
Fats - 20-30 percent of overall calories.
let's take 25% of the calories from fats.
25%of 3000= 750 calories
Now 1gm of fat has 9 calories
So 750%9= 83.33gm fats

Protein-
25 percent of 3000 calories
25%of 3000=750calories
1g of protein has 4 calories
So 750%4=187gm of protein

Carbs
50%of 3000 calories =1500calories
1gm of carb has 4 calories
So 1500%4=375 calories



Some Bulking Note downs:
- Eat in a caloric surplus of nearly 10 percent of your maintenance calories.
- Focus more on strength during bulks and try to work more on compound lifts.
- Always prefer long bulks to avoid gaining too much fat.
A aggressive bulk will also lead to an aggressive cut which may lead to muscle loss.
#bulk #gainweight