![]() ![]() The next step is to find your macros for maintenance. If you want to consume more calories, slowly increase your activity level to one you can maintain. So be honest with yourself about how active you are. If you do say you're more active than you are, you'll end up with a higher estimated daily calorie number and be more likely to add additional fat. You don't get bonus points for inflating your activity level. Also, make sure you choose an appropriate "activity level." Be honest. Begin by using this calculator to estimate your baseline calorie needs, also known as your total daily energy expenditure (TDEE).Īfter inputting some basic information about yourself, select "maintenance" under the "goal" section. Step 1: Find out your daily calories needs. But finding that perfect number of calories can take effort. ![]() If you want to lose weight, you must burn more calories than you consume, and if you want to gain weight, you must consume more calories than you burn. This will enhance insulin sensitivity and muscle-building efficiency when you transition to a bulking phase. If not, your best bet is to begin with a dieting phase, then transition into a bulking phase once you lean out. ![]() If you don't have access to reliable body composition testing, use the four-pack guideline as your deciding factor: If you can see at least four abs, you're lean enough to bulk. Men should strive to have less than 12 percent body fat before bulking. That's because you're far more insulin sensitive when you're carrying less body fat.īeing insulin sensitive means that your body can more efficiently use glucose as an energy source instead of storing it in fat cells. Your body builds muscle most efficiently when it's at its leanest. There are limits to how effective bulking can be. But in the long term, and after multiple successful bulking, maintaining, and dieting phases, their net weight gain will be nearly 100-percent muscle. It is true that, in the short term, these lifters will gain both muscle and fat mass. Some seasoned lifters may think this means it isn't worth it to bulk up. ![]()
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