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…

As the most important meals you'll have in the day, the post-workout shake and meal have to be exactly what your body needs if you want to capitalize on all the hard work you've put into the gym. Curious about what you should have? Tune in now!  Items Mentioned In This Podcast Fan question: how important are the post-workout meals and what macros do you need after training? Marc and Matt's opinion and experience  Links Articles we've written on carbs, BCAAs, creatine, and protein! Marc's Twitter Matt's Twitter   Have a question for us? Ask your questions on Twitter, Facebook or Instagram by using #FittTalk for a chance to have us cover it in an episode! Fitt Talk is sponsored by Team Fitt GymShark Use my discount code "marcfitt10" and get 10% OFF