12-Week Daily Bulking Trainer - Wednesday, Week 1: Calorie Intake & Macronutrients!

Here is your 12-Week Daily Bulking Trainer! We'll help you build lean mass and a defined physique. Today we'll be covering calorie intake and macronutrients.
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Bodybuilding.com presents your 12-Week Daily Bulking Trainer! Day by day, we'll help you build lean mass and forge a ripped, defined physique. You'll learn about setting goals, training for extreme muscle growth, following a proper nutrition plan, bulking supplementation, and staying motivated. All the knowledge you need to succeed is at your fingertips.

12-Week Daily Bulking Trainer Week 1: Day 3
Watch The Video - 04:28

Calorie Intake & Macronutrients!

Cardio

You'll need to do 30 minutes of cardio today.

Calculate Your Intake

Total Calories
15 Calories / Pound of Body Weight

Protein
1 Gram of Protein = 4 Calories
You should take in 1 gram of protein per pound of bodyweight.

Fats
1 Gram of Fats = 9 Calories
You should take in .5 gram of healthy fats per pound of bodyweight.

Carbs
1 Gram of Carbs = 4 Calories
The rest of your calories should come from carbs.

Sample Meal
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