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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 Bulking Trainer Week 1: Day 3

Watch The Video - 4:28

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

Brown Rice

1 cup

Peanut Butter

1 tbsp

Turkey

4 oz.

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