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Craft Daily features techniques, tips and tutorials to give viewers new skills and build their confidence – it’s Craft TV like never before!Global craft media business F W is behind Craft Daily TV, which has been conceived in partnership with leading niche enthusiast TV provider, Information TV.Multiply by 20 if you have an active job and train hard with weights two to three times per week, or have a sedentary job but train hard with weights four to six times per week, or two to three times per week with additional high-intensity cardio sessions thrown in.

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Following up from my previous post on calculating the calories and macros you need for a successful cut or fat loss diet, I decided to continue in the same vein and write a similar blog on estimating calorie and macro needs for bulking.

Additionally, you will be hungrier when dieting, and protein has a satiating effect.

As this is a bulking diet, your calories will be higher, so you needn’t worry about muscle loss or hunger, hence the 0.8 grams per pound recommendation.

This can yield excellent gains in muscle and strength, but brings with it a lot of added fat mass, often in as high as a 2:1 to 4:1 fat to muscle ratio.

The method I prefer to use myself and with clients, (and which I think you’ll prefer) is a lean gaining approach.

Bulking refers to the process of gaining body weight, preferably in the form of muscle mass.

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.

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.

Step 1: Determining Calories First step again is to calculate roughly how many calories you need per day.

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