Скачать или смотреть BULKING DIET | How much protein, carbs, fat you need to make perfect diet

How to make your own BULKING Diet ? 👇🏻

Step 1: Determine Your Goal Calories
(Slight SURPLUS for Lean Bulk 200-250 Calories)

Step 2 : Calculate Protein Intake

Protein should be 2x Your current body weight or Lean Body Mass 🔑

1 Gram protein = 4 calories
1 Gram carbs = 4 calories
1 Gram fat = 9 calories

Protein intake x 4 = calories from protein. (Helps you in muscle building).

For example, a 69 kg man would consume 138 grams of protein, providing 552 calories.📈

Step 3 : Allocate Fat Intake

Allocate 20-25% of your total calories to come from fats

eg. If target calories are 2400 then need to take 600 calories from fats which is 25% of 2400.

600 calories divide by 9 = 66 your fat intake.

Step 4 : Fill the Remaining Calories with Carbs. (Will make you monster in gym)

☝🏼 For a 69 kg individual with a 2400-calorie goal,

the breakdown might look like this: Protein = 138 grams, Fats = 66.5 grams, Carbohydrates = 312 grams.

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