LEAN BULKING - Why and How

CUTTING VIDEO: • CUTTING - Why and How
*TIME TABLE*
Definition Lean Bulking & Bulking - 00:06 - 04:00
Classic Bobybuilding & Modern Bodybuilding - 04:00 - 06:45
How to lean bulk - 06:45 - 08:04
Calculating your calories - 08:04 - 11:00
Lean bulking vs. Dirty bulking - 11:00 - 12:28
Lean bulking calories addition - 12:28 - 13:13
Importance of lean bulking - 13:13 - 15:39
Controlling your weight - 15:39 - 16:12
Macronutrients - protein - 16:12 - 17:07
Macronutrients - fat - 17:07 - 19:10
Macronutrients - carbohydrates - 19:10 - 20:03
Example of a meal - 20:22 - 21:31
Food sources - carbohydrates - 21:31 - 21:53
Food sources - fats - 21:53 - 24:48
Food sources - protein - 21:53 - 26:13
Complimentary practices, such as cardio - 26:13 - 28:13
Your own customized nutrition plan? - 29:33 - 30:31
*STEPS TO LEAN BULKING*
Step #1; calculate your basal metabolic rate (BMR):
Harris & Benedict (metric): www.bmi-calcula...
Harris & Benedict (imperial): www.bmi-calcula...
Step #2; multiply your BMR with your activity factor:
Activity Factor: www.bmi-calcula...
Step #3; add 250 kcal to the above caloric needs.
Step #4; calculate your macronutrient needs:
Protein: 1 gram for every lbs of bodyweight
Fats: 2/3 of the grams of protein
Carbohydrates: add until you reach caloric needs
Step #5; eat the correct foods to stay healthy and lean:
Protein: white fish, cod fish, salmon, mackerel, tuna, chicken, turkey
Fats: nuts (almonds, cashews, walnuts), seeds, fatty fish, avocado, healthy oils (olive oil, coconut oil)
Carbohydrates: oatmeal, (sweet) potatoes, brown rice, quinoa
Step #6; add cardio post-workou:
Add 20 minutes of cardio post-workout on the treadmil, walking outside or the elliptical machine,
keeping your heartrate to around 130 beats per minutes to burn the most amount of fat.
Classic & Personalized Workout and Nutrition Plans?
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