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When cutting, we upped this to 1 gram per pound, as a lower calorie intake can cause muscle loss, so a little extra protein acts as a buffer.Additionally, you will be hungrier when dieting, and protein has a satiating effect.Bodybuilders tend to have two different approaches to bulking; the “eat everything” approach, which involves not monitoring calorie intake, and just eating virtually as much food as is physically comfortable.

If you read the cutting blog, you may be surprised that protein requirements are lower here than they were for dieting, considering we think of protein as the “Building blocks of muscle.” More protein = more muscle, right? The general consensus of the research suggests that you need around 0.8 grams per pound daily to build and maintain muscle mass.The method I prefer to use myself and with clients, (and which I think you’ll prefer) is a lean gaining approach.This enables you to gain muscle, albeit at a slightly slower rate, but with much less in the way of fat gain.Multiply by 22 if you have an active job and train hard with weights four to six times per week, or you’re an athlete performing multiple weights and cardio sessions weekly or even daily.In my experience, women gain muscle much more slowly than men, mainly due to having lower levels of muscle-building hormones like testosterone.Using this approach (depending on your starting point) you could bulk for 12 to 24 months while still looking lean and without fear of gaining an uncomfortable or excessive amount of body fat.Step 1: Determining Calories First step again is to calculate roughly how many calories you need per day.This should be largely based off personal preference, as provided you’re hitting a minimum of 0.3 and not exceeding 0.6, you’re okay.To determine what your ideal intake should be, ask yourself what your favourite types of foods are.Alcohol is a fourth macronutrient and has 7 calories per gram, but for now we’re not overly concerned with this.Bulking refers to the process of gaining body weight, preferably in the form of muscle mass.

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