MORE CALORIES, MORE BULK

More calories, more bulk

Maintaining a calorie surplus (eating more calories than your body uses), provided you do it correctly, will help you gain body weight and optimise muscle mass growth.

To properly take advantage of the benefits of a calorie surplus, you need 2 things:

1️⃣ Eat more calories — how much more? Between 150 to 250 calories more than what you currently consume daily.

❗️If weeks pass and you don’t manage to gain weight, it means you’re still not in a calorie surplus. Try eating slightly more than your current daily intake and weigh yourself weekly to track progress. If you still don’t gain weight after a few weeks, repeat the process and increase your calories a bit more. Add calories gradually and avoid overeating to increase your body weight steadily.

‼️Try to eat regularly, not waiting more than 3 hours between meals or snacks, so your body does not miss the opportunity to use nutrients like protein that your muscles need.

Aim to consume close to 2 grams of protein per kilogram of your body weight.

2️⃣ Go to the gym at least 3 times per week for sessions lasting at least 45 minutes. Perform weight training exercises and follow a progressive overload plan (gradually increasing the intensity/frequency of your workouts over days/weeks).

It doesn’t matter if you start with light weights on the machines; as you get stronger, you can progress. 💪🏻

If you don’t have a training routine, join our community and get one for free. 🙌🏼

‼️It’s important to follow these 2 steps together, because if you do step 1 without step 2, you’ll likely gain unhealthy (and undesired) weight.

If you want to learn more about nutrition, visit our fitness community on Discord 👉🏼 https://www.clipin.fit/

-- The information available in the Discord community is provided by its members, based on their training experience and individual education.