Bulking Trainer: Overview

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.

Overview

Welcome to the Bodybuilding.com 12-Week Daily Bulking Trainer, your solution to building lean muscle the right way!

Calculate Your Nutritional 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.

Supplements:

Supplements will never replace training, rest and proper nutrition. But they can help you reach your goals as quickly as possible. Without your hardwork supplements won't work.

The best supplements to start with are:

• Whey Protein
• Multivitamin
• Joint Support
• Fish Oil

You should also consider performance supplements such as:

• Creatine
• Beta-Alanine

An all inclusive pre-workout supplement is also vital. Last but not least are BCAA's which are great for muscle recovery.

Stretching:

Maximize your results and prevent injury by stretching every day.

Equipment:

Whenever you are at the gym there are a few things you're going to want to have with you:

• Shaker Bottle
• Lifting Gloves
• Lifting Straps
• Lifting Belt

Learn More And Ask Questions In Derek's Forum Section!

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