Tune into episode 21 to learn how to “Bulk the Right Way”! As a perfect companion to our episode “Getting Leaner, Faster,” we discuss how to properly add lean muscle mass and minimize fat gain. Now let’s dive in!
Items Mentioned In This Podcast
- How to know when you can begin a lean bulking phase
- How to begin
- The ideal ratio to organize your protein, carbs and fat
- Workout structure and best supplements to use
- Harris-Benedict formula to calculate your BMR:
Step 1:
Men – BMR =66.47+ (13.75 x W) + (5.0 x H) – (6.75 x A)
Women – BMR =665.09 + (9.56 x W) + (1.84 x H) – (4.67 x A)
W = weight in kilograms
H = height in centimeters
A = age
Step 2:
Then multiplicate by your activity level:
1.2= Sedentary (little activity, desk job)
1.3-1.4= Light exercise (3-4 days/week )
1.55-1.6=Moderate exercise (3-5 days/week, 60 minutes/session)
1.725= Active (6-7 days/week 60-90 min/session)
1.9= Extremely active individuals such as, heavy manual labor workers,
endurance/athletes on competitive sports teams.
Then you decide if you want to add or reduce your caloric intake depending on your goal.
Links
Articles we’ve written on carbs, BCAAs, creatine, protein, Test Alpha and sleep!
Previous episodes: “Getting Leaner, Faster” and “Beyond Supplements”
Don’t forget to check out Marc’s revolutionary diet tool, the Nutrition Planner! If you’re looking for the easiest way to figure out your exact dietary needs, look no further. This is the exact tool that Marc uses to create personal diets for clients.
And, if you decide you want more in-depth help, our personal plans are all tailor-made for your exact needs. Get your personal plan here! All you have to do is tell us a little about yourself and we’ll prepare an exact gram-per-gram diet and workout plan, just for you!
Great episode Marc! Learned a lot, looking forward to now putting on some size now that I’m single digit BF!
Hey Marc, how do yo accurately measure your bodyfat percentage?
Well, the most usual way to measure body fat is with a device called Tanita, it looks like a standard scale just with some electrodes on the platform you put your feet on. That way it sends electric (or magnetic?) signals through your body (you don’t feel it) and measures you fat, muscle, water, bone weight/percentage.
They have it in every other fitness centre so just ask at the reception…maybe they might have those in wellness centres of some sort or at your healthcare provider.
Thanks for taking the time to answer.
I have one of those scales at home, and another at the gym, but the results on both are totally different, which makes me wonder if any of them is accurate at all. That’s why I wanted to know how he measures it…
Just check both of the devices if you have set your values right (age, height, sex, etc…might be you have it right at home and at the gym there are values from the previous user so it measures you differently…).
Try to measure yourself at the exact same time in the day, cause your body behaves differently at different times of the day (detains more water, full intestines = more mass, more water, post-workout state = you are all heated up, pumped, etc.).
And sorry that I’m not Marc, maybe if we keep talking a bit longer, we’ll get his attention :-P
I know what you mean, I can’t guarantee the exact conditions both at home and at the gym, but still, the difference is nearly 10% xD
But yeah, I’ll wait to see Marc’s opinion.
Thanks for the replies anyway!