10 Rules For Building Muscles On Bulking Phase Gymguider Gym 8. eat enough calories. you don’t build muscle fast without providing your body with the energy and nutrients it needs to do the job. being in a caloric surplus puts your body in an anabolic state – you build more than you break down. imagine your body is a construction site. 9. increase protein intake to 1.5–2 g lb of body weight. protein is vital for muscle building and enhancing nitrogen retention inside the muscle cells, thus creating an optimal anabolic environment and encouraging the facilitation of new muscle tissue. 10. increase carbohydrate intake to 2–3 g lb of body weight.
How To Build Muscle Fast 10 Tips To Bulk Up And Gain Here’s how to eat to bulk up: calculate your (total daily energy expenditure) and add enough calories to increase 0.25 0.5% of your body weight per week. consume 0.8 1g per pound (1.6 2.2g per kg) of body weight in protein every day. consume the rest of your calories from foods composed of carbs and fats. 10 ways to maximize the muscle building process during a bulk. here are 10 tips for maximizing muscle growth during the bulk. 1. start your bulk from a lean state. ideally, start your bulk from a lean state. your body fat levels should be near 10% or less for males and 16% or less for females. 4) choose a good program. pick a workout plan with a track record; something that is popular and has worked for many lifters. by choosing a proven plan you will know that if something's broken, it's either lack of a focus on progression on your part, or lack of proper food intake. 5) gain weight at a proper rate. Your overall bulking goal should be to gain 0.25 0.50 percent of your body weight each week. if you gain weight too quickly, you may end up gaining more fat mass than you want. if you don't gain weight, you probably won't be building much muscle. if you're not meeting this goal, add an additional 10 percent to your current daily calorie allowance.
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