BULKING AND CUTTING RATIO HOW TO

If you focus on steadily gaining weight, and if youвЂ™re gaining strength in the gym every week on most of your big compound lifts, then your bulk is going okay.

But is it something to be afraid of? Definitely not. The only price I paid for it was having to spend 3 months cutting. In fact, during my most disastrous dreamer bulk, where I stupidly gained around 25 pounds of fat, I also broke all of my personal strength records and built muscle that IвЂ™ve kept ever since. By the end of the year, he was up 40 pounds and looked leaner than when he started. He gained a bit of fat while doing it, so he spent a couple of months cutting. The trick is to make sure you arenвЂ™t gaining fat needlessly, that your fat gain isnвЂ™t disproportional, and that you never get so fat that it begins to harm your health (or appearance).ДЇor instance, Hugo spent a few months bulking up, focused on getting bigger and stronger. The important thing is that youвЂ™re gaining tons of muscle. If you notice a bit of fat gain, thatвЂ™s okay. ItвЂ™s during those focused bulks that I made virtually all of my progress. If youвЂ™re like me, starting off at 130 pounds at a height of 6вЂ™2, then the best path forward is to do a bonafide bulk, focusing on gaining weight, getting stronger, and getting bigger. Where most skinny guys mess up is being so afraid of gaining fat that they fail to gain an appreciable amount of muscle. I donвЂ™t recommend it, but itвЂ™s not the end of the world. Most guys have gone on a dreamer bulk at some point in their lives. ItвЂ™s fairly easy to get rid of any fat you gain, especially if youвЂ™re naturally thin, and especially if there isnвЂ™t that much of it. If some fat comes along for the ride, thatвЂ™s not ideal, but itвЂ™s okay. The whole point of bulking is to gain muscle size and strength.

What Ratio of Muscle to Fat Should You Gain?.

Not even Jay Cutler gets his macros exactly dead on theyвЂ™re just a good guide to work with so that youвЂ™re getting a sufficient number of calories and ratio of macronutrients to insure an increase of lean muscle mass while minimizing fat gains. You donвЂ™t need to obsess about being 100% accurate with these macro ratios or grams of nutrients per day, it would be impossible to do so. Now take the answer and divide by 4 to find out how many grams of protein to eat each day.Д«elow is the complete formula for converting the percentage of macronutrients into grams per day. Using protein as an example, simply calculate 35% of 2800 calories, (use Google for a fast way to make this calculation) then divide the answer by 4, because every gram of protein contains 4 calories. LetвЂ™s say that you have worked out that you need 2,800 calories daily to start building muscle.

BULKING AND CUTTING RATIO HOW TO

Now hereвЂ™s how to create a daily meal plan using this ratio: You will find a variety of different yet effective ratios for bulking diets, but generally they follow the same formula, give or take 5 вЂ“ 10% either way.

There is no single best вЂ“ set in stone вЂ“ macronutrient ratio for building lean muscle mass. These are vitamins, minerals and trace elements which are essential for regulating processes in the body, enabling chemical reactions to occur and for general health.Д®ach of the three primary macronutrients provides a certain number of calories:ДЎ gram of protein provides 4 calories 1 gram of carbohydrate provides 4 calories 1 gram of fat provides 9 caloriesДЄn ideal macro ratio for gaining lean muscle mass is 35/45/20 daily:ДЈ5% of calories from proteins 45% of calories from carbohydrates 20% of calories from fats The body also needs micronutrients (вЂњmicroвЂќ meaning small). The word вЂњmacroвЂќ simply means large, because these are the nutrients the body needs in large quantities for energy, growth, tissue repair, immune function, metabolism and other essential functions in the body. Macros are of course proteins, carbohydrates and fats. But knowing how many calories to eat is useless if you donвЂ™t know where those calories should come from.ДЄfter calculating your calories, the next step is to split those calories into an optimal ratio of macronutrients, more commonly referred to in the bodybuilding world as вЂњmacrosвЂќ. In a previous post I discussed a good way to work out your daily calorie requirements for building muscle.

Bulking and cutting ratio