In this guide i will show you how you can bulk like a god:
And my 6 month transformation below.
Calories:
+300–500 kcal above maintenance
Protein:
1.8–2.2 g/kg bodyweight
Carbs:
4–6 g/kg (fuel your workouts)
Fats:
0.8–1 g/kg
Training:
Recovery:
Supplements (optional):
Creatine 5 g/day
Whey if needed
Goal rate:
0.25–0.5 kg gain/week
And my 6 month transformation below.
Calories:
+300–500 kcal above maintenance
Protein:
1.8–2.2 g/kg bodyweight
Carbs:
4–6 g/kg (fuel your workouts)
Fats:
0.8–1 g/kg
Training:
- 4–6 days/week
- Compounds first (squat, bench, deadlift, row, OHP)
- 5–12 reps
- Progressive overload every week
- Upper/Lower split
- Go watch Dorian Saraci on YT for split
Recovery:
- Sleep 8-10h
- Minimal cardio
Supplements (optional):
Creatine 5 g/day
Whey if needed
Goal rate:
0.25–0.5 kg gain/week
