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** BULKING BASICS **
Pick your starting point, depending on your goal and ability level.
(1) get rid of a lot of body fat first = you'll see the most dramatic muscle gains during a bulk.
(2) Start where you are and do a sloooow bulk wherein you'll lose fat and gain muscle at the same time = it's really really slow and you won't see much change as you go which can be frustrating.
(3) F-it... just blow up and worry about dropping the fat later! = the fun one... be prepared to spend some time dropping the fat later though! This is what Diablo and I do (within reason), but it also means more time and intensity in the gym. Don't worry though. If you're dedicating enough time to the gym to keep your CICO numbers in check, you'll get a little chubby, but it won't get outta control 😉.
If you have your maintenance calorie number, start by adding 100 calories per day. Add 100 more calories per day the next week and continue until you're starting to gain about a pound or two a week (accounting for the daily ups and downs - you'll want the AVERAGE to go up). If you're not already, eat 1g/lb of body weight in protein, 30g of fiber, and lots of carbs from your choice of sources for energy. That's the diet part.
If you're already lifting, you're gonna get so much energy from the extra calories causing your lifts to get even heavier! Stick to Squats, Deadlifts, Bench Press, Shoulder Press, and Rows... AFTER you do those, throw in some minor/focused exercises if you have time and energy. Start by lifting weights you can comfortably achieve 3 sets of 8-12 reps. Once you've reached 12 reps, increase the weight.
Tons of water and loads of sleep are very important!
These are the standard recommendations.
I personally take a more aggressive approach, but these will get you started!
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74,6 kg
Bisher verloren: 0 kg.
Still to go: 0 kg.
Diät befolgt: Recht gut.
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3401 kcal
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Fett: 125,37g | Eiw: 184,70g | Kohlh: 388,40g.
Frühstück: Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats, Valu Time 1% Low Fat Milk, Great Value Large White Grade A Eggs, El Popular Chorizo. Brunch: Optimum Nutrition Micronized Creatine Powder, Winco Foods 1% Low-Fat Chocolate Milk, Now Sports Carbo Gain, Nature's Best Isopure Low Carb Dutch Chocolate, Coffee (Brewed From Grounds). Mittagessen: Fiber One Protein Bars - Peanut Butter, Fiber One Chewy Bars - Oats & Chocolate. Abendessen: Nestle Toll House Vanilla Ice Cream Sandwich, Valu Time 1% Low Fat Milk, Daisy Low Fat 2% Small Curd Cottage Cheese, Smucker's Sugar Free Strawberry Preserves, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Hot Pockets Meatballs & Mozzarella. Nachtmahl: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. mehr...
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2652 kcal
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Bewegung:
Lebensmitteleinkaufs - 15 Minuten, Dehnen (Yoga) - 15 Minuten, Kochen - 1 Stunde und 30 Minuten, Bus Driving - 8 Stunden, Auto Fahren - 1 Stunde und 15 Minuten, Schlafen - 7 Stunden und 30 Minuten, Fernsehen (TV) - 4 Stunden und 45 Minuten, Duschen - 30 Minuten. mehr...
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konstantes Gewicht
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