how many calories should i eat if i'm bulking?
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To lean bulk, you should start by eating between 3,150 and 3,300 calories per day. Using the example above, if you instead decided to eat 4,000 calories per day, there would be no additional muscle building benefits compared to eating 3,300 calories, you would simply put on much more fat.
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After weight gain goals are achieved a healthy but lower fat diet is recommended. An increase of at least 500 to 1000 calories each day will promote a one to two pound weight gain per week. It takes an extra 3500 calories to gain one pound of body weight.
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During the bulking phase, eat about 4-7 g/kg of body weight of carbohydrates per day, or 270-480 g/day for a 68 kg (150 lb.) person (2). Focus your carbs before and after your workouts to fuel yourself for your lifting sessions, and restore your glycogen stores post-workout.
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How fast you gain weight depends on how many calories you need to maintain your weight. If you maintain your weight on 2,000 calories per day, you will gain weight much quicker on a 3,000-calorie diet than someone who maintains their weight on 2,500 calories per day.
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Try this pound builder - Aim to consume at least 20 calories per pound of bodyweight you weigh to gain muscle mass. Many people eat two or three meals a day and the occasional protein shake (when they remember), and then wonder why they're not putting on weight.
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When you are bulking, ice cream can be a super effective way to get a substantial amount of calories in a small volume. The combination of sugar, fat, and some milk based protein can make it an awesome calorie source in the right situation.
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Protein is the priority followed by carbs then fat, but all are important and play a part in building mass and size. Most people require around 20 calories per pound (or 44 kcal / kg) of bodyweight to gain muscle mass.
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There are many great tools out there to help you. Summary You need to eat more calories than your body burns to gain weight. Aim for 300–500 calories per day above your maintenance level for slow weight gain or 700–1,000 calories if you want to gain weight fast.
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You'll need about 3,200 calories to maintain your current weight. That means that, during a lean bulk, you should be eating around 3,500 calories per day – 300 above “maintenance”. In addition, you will need to consume 175 grams of protein per day.
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An increase of at least 500 to 1000 calories each day will promote a one to two pound weight gain per week. It takes an extra 3500 calories to gain one pound of body weight. The chart on page 3 provides suggestions for increasing calories by 500 to 1000 each day.
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If you're typically consuming an average of 2,000 calories per day, which is what most mildly active twenty-somethings should consume daily to maintain their current weight, you would have to eat 3,500 additional calories that day to gain just one pound of fat.
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You can do what is know as a "Dirty Bulk" which is eating everything in sight, however I recommend a "Lean Bulk". A lean bulk involves which is monitoring your macros to ensure you are gaining lean muscle tissue. A good approach is to aim for 300-500 calories over your daily maintenance calories.
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For most advanced lifters, increasing calories by 5 to 10% (or roughly 100 to 300 calories a day) is enough to support additional lean muscle growth. For a 2,500 calorie diet this would mean an increase of 125 to 250 calories a day - leading to 0.25 to 0.5 pounds of weight gain a week.
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Summary: If you overeat 1,000 to 3,000 calories per day, you can expect to gain anywhere from ⅕ to ½ a pound of body fat. You'll likely gain several pounds of body weight, but most of this will be due to sodium, water, carbohydrate, and undigested food—not body fat.
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The American College of Sports Medicine recommends a minimum of 1200 calories per day for females and 1800 calories per day for males. If you are on a weight gain diet you should also be performing a weight training program otherwise all those extra calories are going to be stored as body fat.
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An increase of at least 500 to 1000 calories each day will promote a one to two pound weight gain per week. It takes an extra 3500 calories to gain one pound of body weight.
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Calories are units of energy for your body, provided by macronutrients (carbohydrates, protein, and fat). A Calorie excess will cause you to gain weight, and a Calorie deficit will cause you to lose weight. With just 25 Calories, consuming G FUEL will not drastically alter any daily consumption goals you may have.