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Experts recommend consuming 10–20% above your daily weight maintenance calorie needs during the bulking phase for an average weight gain of 0. 5% of your body weight per week (1, 6, 7). The supplement can help people train harder, potentially helping them gain more muscle, and can carry water into muscle cells, which can promote weight gain, says andrews. To snag those perks, take 3 grams of creatine each day, says sklaver. Conversely, dirty bulking uses a higher surplus — normally exceeding 500 calories per day — to target weight and muscle gain regardless of excess fat gain. May prevent negative health effects. “that’s about half a pound of weight gain per week. Trexler, meanwhile, goes by bodyweight. Gaining muscle/strength aka 'bulking' intro to bulking: to gain weight/muscle mass or “bulk” one must eat a caloric surplus. To gain an average of 1lbs a week, a surplus of +10-20% tdee or 250-500kcal is recommended. Larger surpluses can result in faster weight gain but often results in fat gain as well as muscle gain. 4 day workout plan for bulking homepage this is for a bulking program. This program is meant to add some real size to your frame. Intermediate natural trainees risk packing on unwanted fat if they exceed more than a pound of weight gain per month. Intermediates who aggressively bulk are really just engaging in a fat gain program. While this extra food will be great for increasing strength, it won't alter the rate of muscle gain by much at this experience level. Just wondering what people thought acceptable goals were for bulking in terms of weight gain per week/month/year and ratio of muscle to fat 4lbs/2kg month increase in weight with about 1lbs/0. 5kg month of that being muscle? so a 3:1 fat to muscle ratio? seen people quote anywhere from 4:1 to 1:1 ratio guess the best test is the mirror test! For example, the top 5 bulking calculators say i need to eat around 2,600 calories to gain weight. When i lose weight rapidly at that number because i have an ecto-meso body type. In fact, my tests revealed that some calculators are off by as much as 40% or 1,000 calories! for this reason, i updated the standard and created new formulas. As your bulking starting point is within 9-12% in men or 20-24% in women, you will probably gain more muscle and less fat over the course of the bulk. And you can keep on ‘lean’ bulking like this, but only up to a point, which is about 13-17% for men and 25-27% for women. It’s a lofty goal: gain 10 pounds of muscle in just one month. While such results are aggressive and can’t continue at the same torrid rate indefinitely, we’ve seen firsthand individuals who’ve followed our mass-gaining programs and reached double digits in four short weeks, averaging gains of 2-3 pounds a week. If you have a high metabolism or are recovering from illness, or if you're an older adult with little appetite, gaining weight can be as challenging as losing weight. It's best to gain weight at a moderate rate to ensure that you're not adding too much body fat and are putting on a fair amount of healthy muscle
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