Krater
How To Bulk Like A Pro (Using Science)
A video on YouTube. In Fitness, a Krater category.
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This video explains the science and practice of bulking for muscle growth, covering caloric surplus, macro targets, tracking, and training intensity.
From the video
Answers: How do you bulk properly to build muscle without gaining too much fat?
- bulking vs maingaining
- caloric surplus for hypertrophy
- macro tracking
- training volume by experience level
- cardio on a bulk
- supplements for muscle gain
Ingredients
- 3 servings Chex
- 3 cups milk
- Sriracha
- 1 kiwi
- egg whites
- eggs
- 1 slice turkey bacon
- mushrooms
- onions
- spinach
- 15 g shredded cheese
- 60 g oats
- almond milk
- 100 g blueberries
- 100 g lean ground turkey
- jasmine rice
- Greek yogurt
- 100 g blackberries
- chicken
- potato
- sour cream
- broccoli
- roasted sunflower seeds
- honey
- peanut butter
- popcorn
- candy
What it concludes
- Bulking is more effective for building maximum muscle than maingaining.
- A moderate caloric surplus of 5 to 10 percent is enough to build muscle tissue without storing excessive fat.
- Protein intake between 0.7 to 1.0 grams per pound of bodyweight is optimal when bulking.
- Dietary fat should comprise 20 to 30 percent of total calories on a bulk.
- Training intensity and volume are the primary drivers of muscle growth during a bulk.
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