Muscle & Fitness Australia — November 2017

78 MUSCLE & FITNESS / NOVEMBER 2017

The most important factor is getting

inthegymandtrainingyourarseoff.

“The key element to bulking is to

focus on increasing strength,” Alvino

says. Stronger muscles inevitably

become bigger muscles, so while

you can’t quickly eat your way to

5extramusclekiloswithoutstoring

a lot of fat, you can – eventually –

trainyourwaythere.

Stickwithyoureatingplanfor

at least two weeks before making

adjustments and take photos

everycoupleofdaystoassessyour

progress.Also,measureyourwaist.

Itseemssimple,butifyourbelly

is getting bigger, then that’s the

wrongkindofweight.

14-18

CALORIES

1 lb*

BODY WEIGHT

1 lb

BODY WEIGHT

1 lb

BODY WEIGHT

1 lb

BODY WEIGHT

TOTAL

CALORIES

TO

CONSUME

TOTAL

FAT

TO

CONSUME

TOTAL

PROTEINS

TO

CONSUME

TOTAL

CARBS

TO

CONSUME

GRAM PROTEIN

1

GRAMS CARBS

2

GRAMS FAT

0.4

Start-up formula for bulking

QUICK FACT

Timing

doesn’t matter

when it comes

to food intake.

Just hit your

macros for

the day.

FROM LEFT: GETTY IMAGES; ALAMY; GETTY IMAGES

*One pound = 0.45kg