Summary of "How To Bulk Like A Pro (Using Science)"
Key Strategies for Effective Bulking:
- Caloric Surplus:
- To bulk effectively, consume more calories than you expend, aiming for a caloric surplus of 5-10%.
- Monitor weight gain; aim for 1-2% of body weight per month if you're a beginner, and 0.5-1% if you're more experienced.
- Diet Composition:
- Protein Intake: Consume 0.7 to 1g of protein per pound of body weight.
- Fat Intake: Maintain dietary fat at 20-30% of total calories to support testosterone levels without excessive fat gain.
- Carbohydrates: Fill remaining caloric needs with carbohydrates after ensuring protein and fat targets are met.
- Meal Planning:
- Structure meals to include a balance of protein, fats, and carbohydrates. Incorporate flexibility in food choices while tracking macros.
Training Recommendations:
- Training Consistency:
- Maintain a training schedule of at least 3-5 days per week. Focus on proper technique and intensity.
- Volume Adjustments:
- Beginners should focus on basic exercises; intermediates can increase volume (8-15 sets per muscle per week), and advanced lifters may specialize by increasing volume for specific muscles.
- Cardio:
- Incorporate moderate cardio sessions (2-3 times a week) to maintain cardiovascular health and improve workout performance.
Supplementation:
- Basic Supplements:
- Creatine (5g daily), Protein Powder as needed, and caffeine (200mg before workouts).
- Health Supplements:
Tools and Resources:
- Macro Factor App:
- Utilize the Macro Factor App for tracking nutrition and adjusting caloric intake based on metabolism, akin to having a personal nutrition coach.
Conclusion:
The presenter encourages viewers to commit to a scientifically-informed bulking strategy to achieve significant muscle gains while managing fat gain effectively.
Presenters/Sources:
- Jeff (the main presenter, also a co-owner of the Macro Factor App)
- McMaster University (for case study reference)
Category
Wellness and Self-Improvement
