When you want to gain significant amounts of muscle (ten pounds or more), bulk until you’ve gained the size you want, and then cut to lose the fat. This is the fastest way to achieve the look you want.
What can turn guys off about this approach is the fat gained while bulking, but this is just part of the game. If you want to gain muscle as quickly as possible, you’re going to gain some fat too, simply because it’s going to require you to eat a surplus of calories each day (more than your body burns).
The good news is that if you’re bulking correctly, you won’t gain too much fat, and you’ll be able to lose it fairly quickly by properly cutting.
Many guys trying to both bulk and cut (build muscle and lose fat) make the mistake of not eating enough to grow quickly but eating too much to lose fat quickly, and then they wonder why they’re not getting much bigger or leaner. It’s because they’re essentially eating to maintain, and the most you can ask for from a good maintenance diet is slow muscle and strength gains with little or no change in fat levels.
So, if you want to gain muscle as quickly as possible, follow a bulking diet and don’t sweat the little bit of fat you gain. Once you cut and strip that fat off, you’ll look awesome!
My recommendation is to bulk to a size that’s a little bigger than what you want and then cut.
bulking diet requires that you eat a relatively large amount of calories every day and with moderate cardio.
Calculating your bulking diet is actually very easy. Let’s determine it.
Determine your bulking diet:-
• Eat 1 gram of protein per pound of body weight per day.
• Eat 2 grams of carbs per pound of body weight per day.
• Eat 1 gram of healthy fat per 3 pounds of body weight per day.
That’s where you start! For a 160 lb male, it would look like this:
• 160 grams of protein per day
• 320 grams of carbs per day
• 50-55 grams of fat per day
This would be about 2,400 calories per day, which is the right place to start bulking for a 160 lb man.
You can use this as a reference and calculate yours as per your body weight!
(If you aren’t gaining weight or strength or your energy levels are low after a couple of weeks of bulking, you should UP your calories by about 300 per day for another week or two and see if that fixes it. The easiest way to add the calories is to eat about 70 more grams of carbs per day).
Get enough calories, protein, carbs, and fats and following the basic rules of dieting that you’ve already learned (how often to eat, what types of foods you should eat, etc.).
You can have a small amount of carbs after dinner as you’re not trying to lose weight when bulking
Eat about 30% of your daily carbs in your post-workout meal. This is about 80 – 100 grams for most of the guys.
Include 1-2 cheat meals per week, but I recommend that you don’t take bulking for granted and eat each and every junk food in large amounts. Sure, you can gain muscle like this, but you’ll also gain unnecessary amounts of fat. If you stick to healthy, high-quality foods, you’ll feel good, get bigger and stronger, and won’t gain too much fat.