Bulking, as most guys typically think about it, is B. And knowing is half the battle. According to Nate Miyaki, C. An experienced lifter, on the other hand, should be happy with just a few pounds per year. A small surplus is enough. Start by eating 14—18 calories per pound of your body weight, and adjust from there. Consume one gram of protein per pound of your body weight daily, two grams of carbs, and 0. In other words, a pound man looking to gain weight would eat between 2, and 3, calories daily, consisting of approximately grams of protein, grams of carbs, and 70 grams of fat. To make adjustments, tweak your carbs and fat, but keep your protein intake constant. The fatal mistake bulkers make is eating too much too soon.
Whether recreational or competitive, bodybuilding is often referred to as a lifestyle, as it involves both the time you spend in and outside the gym. In order to maximize your results from the gym, you must focus on your diet, as eating the wrong foods can be detrimental to your bodybuilding goals. This article explains what to eat and avoid on a bodybuilding diet and provides a one-week sample menu. As such, bodybuilders aspire to develop and maintain a well-balanced, lean and muscular physique. To do this, many bodybuilders start with an off-season followed by an in-season way of eating — referred to as a bulking and cutting phase, respectively. During the bulking phase, which can last months to years, bodybuilders eat a high-calorie, protein-rich diet and lift weights intensely with the goal of building as much muscle as possible 1. The following cutting phase focuses on losing as much fat as possible while maintaining muscle mass developed during the bulking phase.
However, without proper nutritional support, your progress will stall. High-protein foods are very important for gaining muscle, but carbohydrates and fats are also necessary sources of energy. If your goal is to gain lean muscle, you should focus on exercising regularly and eating more calories each day from muscle-building foods. We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline 1. Proteins are made up of amino acids, and eggs contain large amounts of the amino acid leucine, which is particularly important for muscle gain 1, 2. Also, B vitamins are critically important for a variety of processes in your body, including energy production 3, 4. Salmon is a great choice for muscle building and overall health. Each 3-ounce gram serving of salmon contains about 17 grams of protein, almost 2 grams of omega-3 fatty acids and several important B vitamins 5.