34 Bulking Tips 👉 1. Track your macros. 2. Eat at a calorie surplus. 3. Calculate your macros using THE IIFYM BIBLE (link in bio). 4. Track your progress. 5. Consume adequate protein to build muscle (roughly 1g per pound of bodyweight). 6. Set remaining macros as per personal preference while maintaining a surplus. 7. Consume minimum 25% of your daily carb intake before you train so you can train properly. 8. If you aren't gaining weight when trying to build muscle, eat a little more or 9. Move/ exercise a little less (less cardio for example) or 10. Incorporate a combination of both.
11.If you're currently gaining weight, don't make any changes. 12. Consume 10-12g fibre for every 1000 calories you consume. 13. Consume 2-4 serves of fruit & veggies per day. 14. Drink between 3-6 litres of water per day. 15. Aim to gain roughly 0.5-1% of total body weight per week, less if you wish to minimise body fat gain. 16. Don't feel like you HAVE to stick to only 'clean foods' when hitting your macros/ calories. 17. Don't fear carbs. 18. Don't fear eating at night. 19. Don’t fear junk food. 20. Cardio isn't necessary unless you wish to focus on fitness/ speed related goals simultaneously.
21.Train main lifts/ muscle groups 2-3 times per week. 22. Train smaller muscle groups 2-4 times per week (in accordance with what you can commit to long term). 23. Incorporate strength work (3-5 rep ranges) and hypertrophy work (8-15 rep ranges). 24. Incorporate other rep ranges and types of training if you enjoy them. 25. Squat/ Bench/ Deadlift (see 26). 26. Increase total training volume (sets x reps x weight lifted) over time. 27. Use creatine to help build strength/ muscle. 28. Don't worry about restricting sodium. 29. You don't need to incorporate supersets, dropsets, failure sets etc (focus on number 26). 30. Measure things objectively.
31.Hire a coach (email email@example.com). 32. Aim for minimum 30g protein per meal. 33. Aim to eat every 4-5 hours to maximize muscle protein synthesis & help build muscle mass. 34. Stay the course - don’t get deterred if you do gain a little fat. Questions? Throw them below & TAG A FRIEND 👇