A COMPLETE GUIDE BY

KASHIF REHMAN

GET READY
TO BULK
DEMONSTRATION ON MUSCLE BUILDING
KNOW THE IMPORTANCE OF METABOLISM
DETAILED WORKOUT PLAN
 WHAT IS BULK?
INTRODUCTION
A period of time when the primary goal is Building Muscle,
Gaining Weight, Increasing Strength,or all of the above.

In This period Caloric intake is increase so a caloric surlplus

is present.

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INTRODUCTION IMPORTANCE OF METABOLISM
When entering a bulk, We must first recognize where our
metabolism is at. The higher the metabolism , the more
calories we’ll be able to cosume, and the bigger we will
grow. As compared to slower metabolism.

Lean Body Mass is a tissue that requires energy to operate.

The bigger and more efficient the muscle is, the more
calories it will metabolize(burn).

The Goal is to build lean body mass while keeping the fat
at a minimal level.

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INTRODUCTION IMPORTANCE OF NUTRITION
We've all heard the old adage "you are what you eat",
what you eat and when you eat it can preserve strength,
boost immunity, and help you feel strong and fresh.

No matter how hard you train or what type of training

routine you're on, It's all useless if you don't provide
yourself with the right nutritional support.

“NUTRITION is the KING”.

The food you intake is a directly reflection of how you
will look and feel.

“MACROS” (Macronutrients)
PROTEIN - 4kCal per 1gram.
CARBOHYDRATES - 4kCal per 1gram.
FATS - 9kCal per 1gram.

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 QUALITY SOURCES
INTRODUCTION
PROTEIN - Chicken Breast, Fish, Lean Steaks,
Turkey Breast, Egg Whites, Whole Eggs, Whey Protein.

CARBOHYDRATES - White Rice, Sweet Potatos,

Red Potatos, Oats, Vegetables.

FATS - Olive Oil, Almond Butter, Avocado, Almonds,

Cashews, Coconut Oil.

HOW MANY MEALS A DAY? &

HOW OFTEN?
7 - 8 Meals A Day. Eating Every 2.5 - 3 Hours.