How to perform a bulking diet

Bulking Diet - As stated in the blog, this diet aims to significantly increase muscle mass.
The first step to build a bulk diet is to calculate the amount of calories that you spend a day, because the basic principle of this first step is to eat more calories than you spend.
To make this calculation, one must know the basal metabolic rate and follow the following formula:

If you tend to be thin: multiply your current weight in pounds by 37;
If you tend to be fat: multiply your current weight in pounds by 29;
If you tend to have an athletic body: multiply your current weight in pounds by 33.

The value found corresponds roughly to the amount of calories that you spend, considering that the goal is to gain mass, this value acrecenta up 500 to 1,000 calories per day, increasing, when the first results are noticed.
In the bulk phase is important to make an intake of 2 to 3 grams of protein per kilogram of body weight, once the proteins are one of the essential nutrients for muscle growth. Among the foods that are good sources of protein that stage are eggs, milk, chicken breast, lean cuts of meat, fish, soy and yogurt. Supplements like Whey protein, albumin, casein and soluble collagen are also recommended at this stage.
Fat is also important at this stage, mainly unsaturated, of vegetable origin. The fat intake should be proportional to the weight, so for each pound of weight is advisable intake 1 gram of fat. Among the foods that are good sources of fat include: flaxseed oil, canola oil, olive oil, nuts, walnuts, coconut oil.
To achieve the amount of calories necessary to complete diet with carbohydrates. Remember that one gram of protein worth four calories and one gram of fat is worth nine calories to know how much we eat carbohydrates you eat each day, divide the amount of calories calculated total by four. Among the main sources of carbohydrates of low glycemic index are: sweet potato, yam, cassava, wheat pasta, brown rice and whole wheat bread.