How gain lean muscle and bulk with Calorie Cycling

How gain lean muscle and bulk with Calorie Cycling

January 8, 2020 10 By Ewald Bahringer


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that I release in the future hey guys Kevin Kreider more than just muscle I had a question from a YouTube fan and
yes they had a gain muscle leanly that might not be the exact word how to
gain lean muscle with little to no body fat this is the method I really
recommend for you to do I would first of all recommend doing intermittent fasting
but I will cut the window of the fasting period from 16 hours to 14 hours so when
you technically wake up at 6 a.m. your first meal is going to be at 10 a.m. if
you can try to still training that fasted state and then have your first
meal afterwards the reason why you want to actually do a 14-hour window instead
is because you might not be able to fit all the calories in the day a lot of
people get full and they’re not able to eat enough so there should end up losing
weight instead of building lean muscle mass so you can have 3 square meals for
3 meals in that 10 hour feeding window instead of two meals in an 8 hour
feeding window that’s my first recommendation the second one is the
tryout 3 calorie cycling calorie cycling basically is getting your meals power
higher calories on the days that you train and then going back to maintenance
on the base that you don’t train so off days you would multiply your body weight
by 15 that’s your standard for getting calories and for maintenance so I’m
staying maintenance on the date that you don’t train and then bump up your
calories to 18 multiply your body weight by 18 on the days that you do train and
that will ensure that you gain as little lean muscles as little body fat and gain
as much lean muscle as possible because muscle growth slowly we want to be able
to actually gain muscle instead of gaining fat with Muslim and having to
shed the body fat later anyway just show up muscular you gain so I would really
recommend doing it slower so the first week you might actually be
in like two or three pounds that’s normal in a bulking program so that’s
what you want to be able to do so find out your body weight multiplied by 18 to
get the days that you are training for the calories and then multiply your body
weight by 15 for the maintenance calories and then you’ll be able to
calorie cycle throughout the whole program that way and do heavy wheels
like that’s the nutritional part right heavy compound lifts movements focus on
the exercise that matter and to get lots of sleep and recovery because you’re
going to need it you can increase your volume during bulking because you’re
going to be in the core surplus not a statuses so your essential nervous
system is going to be a little hover faster same looking muscles your muscles
are going to be able to grow and repair faster as well with the caloric surplus
and the right nutrition so that’s really it guys for bulking I would recommend
doing the intermittent fasting and the calorie cycling as well and don’t forget
to eat your protein ok protein is important because you need to repair the
muscle damage that you’re doing in the gym so you can get stronger that’s
really how you gain lean muscle and bolting in any type of program lose the
basics I hope you guys enjoyed this video and that it was reformative for
you please subscribe to my youtube channel I have the power body design it
has a six month workout program for you and goes through all of this video
material so you don’t have to kill any desk work and so you can gain lean
muscle with little to no body fat as possible please subscribe to my youtube
channel and I’ll see you guys next week