How to Clean Bulk In 3 Simple Steps

How to Clean Bulk In 3 Simple Steps

By TLG Australia – 11/10/18

 

1. Calculate your calories.

As you know, clean bulking revolves around keeping your caloric intake slightly above what you’re burning.

How do you turn that into an actual number, though?

Well, you need to first determine your approximate total daily energy expenditure (TDEE), here’s a simple calculator that will help:

 How to Clean Bulk In 3 Simple Steps

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2. Calculate your macros.

Once you have your target caloric intake worked out, you need to calculate your “macros” next.

“Macro” is short for “macronutrient,” which is a nutrient that your body needs in large amounts to survive. And in this case, we’re referring to the three major players: Protein, Carbs & Fat.

So, here’s how you want to set up your macros for clean bulking:

Eat 0.8 to 1 gram of protein per pound of body weight.

Set your fat intake at 0.3 grams per pound.

Use your remaining calories on carbs.

Carbs are your friend when you’re looking to maximize muscle growth, and this is why I recommend a relatively high carb intake.

 

  1. Make a meal plan.

If you want the best chances for success when clean bulking, then you want to create and follow a proper meal plan.

Meal planning, on the other hand, takes all the guesswork out of your diet. You know exactly what to eat every meal, every day, and why.

Check out our available meal plans HERE

 

 

 

 

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