BLKING SZN is in FULL EFFECT!
How do I put on lean muscle you may ask?
ITS SIMPLE! 👇🏼 DIET IS KEY! 🔑
You have to be in a caloric surplus if ya wanna gain MASS (eating more calories than your body burns)
If you’re trying to keep it lean, I recommend starting off with about 500cals above your maintenance caloric level (the level where you don’t gain or lose weight!) 🍕
This should result in about a .5-.75lbs gain per week, if you find you’re not gaining that much, add 250cals for a week and see what happens - and vice versa if you’re putting on too much too quick! 💪🏼
The biggest key here is to TRACK YOUR PROGRESS and ADJUST ACCORDINGLY! Everybody’s body is different so it’ll just take a lil bit of time to see what works for YOU!
As far as calories from protein, carbs, and fat, I usually keep protein around 1-1.5 grams per lb of body weight, .35-.45 grams of fat per lb of body weight, and then fill the rest of your cals with CARBSSS! 🍝😋
*(1 gram of protein/carb=4cals 1 gram of fat=9cals)*
Don’t get frustrated if you’re not putting on muscle quickly, it’s a very long and TIME-CONSUMING process, plus you have to give up the SHREDZ if you really want to see major progress, but it’ll all be worth it if you just stick to it!! Hope this was helpful to some you guys! If you have any other questions or want any clarifications, feel free to comment or DM! Have an awesome Tuesday night and SECURE THOSE GAINZzzz! 💪🏼
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