Have you ever tried to gain weight and bulk up but struggled to put on any mass?
Sucks doesn’t it?
Wouldn’t it be good if there was scientific way to make sure you actually gain weight while on a bulk?
Well fear no more because all it takes is some simple math and a Fitbit.
One of the problems I had when it came to my last bulk was that I just didn’t know how many calories I was burning while I was lifting weights.
Sure you can estimate but that’s inaccurate and too much hard work.
So here’s what I did used a Fitbit watch and MyFitnessPal.
The cool thing about the Fitbit watch is that it tracks how many calories that you’re burning throughout the day.
So you don’t have to guesstimate or wear an awkward chest strap like in the past.
So here’s what I do..
For the entire day I’ll let it calculate how many calories I burn and when I wake up the next day I will eat that amount of calories plus an extra 750 calories.
And then I’ll keep repeating the process.
So for example on a Monday the Fitbit tells me I burned 2,600 calories. So on the Tuesday I’ll eat 2,600+750= 3,350 calories!
That way I’m always eating the right amount of calories every day!
What I also do is plan out the meals that I’m going to eat for the day on MyFitnessPal.com.
..(By the way if you don’t know what My Fitness Pal is, it’s basically a food tracker. You tell it what you ate and it counts your calories.)
So when I wake up on the Tuesday I know that I need to eat 3,350 calories that day so I open up My Fitness Pal and then plan out my meals so the total adds up to 3,350 calories.
You can separate meals in MFP by breakfast, lunch and dinner and snacks etc.
This takes me around 5 minutes to do pre-plan my meals for the day because you can copy and paste meals from previous days and then just make adjustments until you reach your calories goal.
I always think it’s best to pre-plan your meals otherwise it becomes a hassle throughout the day if you just try and wing it and enter in what you ate as you go along.
And lastly the thing I love about MFP is that it allows you to easily track your macros.
Personally when I’m bulking I like to eat around 50/30/20 = 50% carbs, 30% protein and 20% fat.
That gives you plenty of protein and lots of carbs to fuel your workouts.
Here’s a cool pic from BodyBuilding.com that I like when it comes to macros..
So yeah this is a pretty simple way to make sure that you eat the right amount and gain weight while bulking.
Just get yourself a Fitbit to track your calories burned and then the next day eat that amount of calories and then some extra to gain weight.
And use Myfitnesspal to prepare your meal plan in the morning so you eat the right amount throughout the day.
In the MFP members area you can also set up your macro goal which is helpful when preparing your meal plan.
Personally I eat an extra 750 calories per day and 50/30/20 macros. If you gain fat easily then I recommend 500 calories per day.
If on the other hand you’re naturally a hard gainer and don’t get fat easily then you could even eat an extra 1,000 calories per day.
Somewhere between 500 and 1,000 extra calories per day is pretty good.
Anyway, I hope that help, let me know if you have any questions!