The answer is actually very simple: a calorie surplus. But before you get into a surplus, you’ll have to know your maintenance caloric intake (the number of calories you need to maintain your current weight). Once you have your maintenance calories, add 200-300 calories to be in a proper surplus that’ll still keep you relatively lean, Gabriel Valantino explains. The fitness trainer and online coach has posted on Instagram the calculation:
Find your BMR (Basal Metabolic Rate)
1. Adult Male: 66+(6.3 x body weight in lbs) + (12.9 x height in inches) – (6.8 x age in years) = BMR
2. Adult Female: 655+(4.3 x bodyweight in lbs) + (4.7 x height in inches) – (4.7 x age in years) = BMR
Find your maintenance calorie intake
– lightly active BMR x 1.375
– moderately active BMR x 1.55
– very active BMR x 1.725
Then add 200-300 calories to be in a slight surplus.
Gabriel recommends: “Try to keep the bulk as lean as possible. I used to believe that dirty bulking was the fastest way to put on size. But your body builds muscle at the same rate either way. So you can put on just as much size while looking and feeling better. Personally I like to be in a 150-200 caloric surplus when I’m ‘bulking’”.
Gabriel Valantino on social media:
Instagram: https://www.instagram.com/gabrielvalantino/
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