For a 3,000-calorie diet, you may want to think about each meal consisting of 700 to 800 calories and snacks providing about 200 to 300 calories. Including adequate balances of protein, fat, and carbohydrates at each meal and for each snack will keep you fuller for longer.
If you are underweight, you should bulk. If you are overweight, you need to cut; however, the less training experience you have, the more likely it is that you will gain muscle simultaneously as you lean out (though you'll lose weight overall).
Research has found that adding between 0.25 and 0.5 kg (or about 0.5 to 1 pounds) per week is a good goal. To hit that mark, aim to eat 10% to 20% more calories than you need to maintain your current weight (Iraki, 2019).
The difference is in total volume. 1 kg of muscle may appear to be the size of baseball whilst 1kg of fat will be three times the size and look like a wobbly bowl of Jelly. Muscle is a denser tissue that takes up less room in our bodies than an equal weight of fat.
Generally it doesn't matter a whole lot the frequency you choose what's important is to keep going until you achieve the desired results. However, for most I recommend bulking for 2-3 months, then cut down for however long you need to get rid of the unwanted amount of fat.
25-30g of protein per meal is a good target for most people, which is approximately 4-5 eggs. This should be one of many meal variations.
A dirty bulk typically involves eating a lot of extra calories from high-calorie foods, including junk foods, to promote quick weight gain. A clean bulk uses a more moderate increase in calories in addition to healthier food choices. But which one is best for achieving optimal mass?
2 kg dumbbells are a great way to start strength training and improve your overall fitness level. They are lightweight and easy to handle, which makes them perfect for beginners. Additionally, it is affordable, durable, and easy to grip, making them a good investment for beginners.
A study by Brad Schoenfeld reported that 'when comparing studies that investigated training muscle groups between one-to-three days per week on a volume-equated basis, the current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week.
Even on a bulk, we would recommend taking at least 2 days a week to rest and recover, or else your workouts (and gains) are likely to suffer.
If you're lean enough to bulk (10-15% body fat or less for a man, or 18-23% or less for a woman), you should probably bulk first. If you're above these ranges, you should cut first. And if you're a beginner who's somewhere in the middle, you should recomp.
While advice differs, it's generally said that a bulk should begin when one reaches 10% body fat for men and 20% for women, or under. Of course, this is all up to you. If you're comfortable putting on slightly more weight in fat to get some gains, then that's up to you.