Скачать или смотреть Why Most Bulking Diets Make You Fat, Not Muscular

When bulking or trying to eat in a caloric surplus, you don't need to overdo it.

You'll first need to determine your maintenance level calories. Once you've done that, you can add a surplus of 200 to 300 calories, no more than that.

And you'll need to prioritize protein as the primary macronutrient when of the additional 200 to 300 calories you'll be intaking during your bulking phase.

And one of the biggest myths out there is that dirty bulking works. It doesn't. It'll just make you fat. Especially, if it based on eating high carbs foods like pizza, pasta, bread, cereals, sodas, and hot dogs. Very little protein are contained in these foods.

Rather, focus on lean meats like chicken and eggs whites.

Pork and beef is good, however, they come with added fat. And for every 1 Gram of Fat you consume, you'll be intaking 9 calories.

Just think about that.

Would you rather get protein from meat that contains less fat like chicken, or from proteins that are marbled with fat, like pork or beef?

You guessed it, from leaner cuts of meat like chicken and egg whites.

Make sure to always count you calories with a food scale and with an App like Cronometer or MyFitnessPal. If you're not counting calories, you're shooting in the dark and outright guessing. You could be eating way more than a 300 calories surplus.

Know where you are and count your calories.

If you don't know how to count calories, go and watch my videos about Macronutrients.