Essential food for performance
Our Mission
Bulking is not easy, finding the right protein rich foods and eating them consistently is a challenge.
Building muscle is not only done in the gym. That's only half the battle. The other half is in the kitchen.
What you eat and how much you eat will define how your body looks.
Our mission is to make it easier for you to hit your protein and calorie goals everyday by providing you protein rich foods.
Calorie Calculator
BULKING
This calculation will be for a lean bulk, not a dirty bulk. Dirty bulking leads to unnecessary fat gain.
FORMULA:
Body weight (lbs) x 14 - 18
If you're less active you'll be closer to 14. If you're more active you'll be closer to 18. If you're unsure 16 is mostly accurate.
EXAMPLE:
155 x 16 = 2,480
This is your maintenance calories. Meaning this is the amount of calories you need to maintain your body weight and neither gain or lose weight.
Add 300 - 500 calories to your maintenance.
2,480 + 300 = 2,780
Eat 2,780 calories everyday to gain weight minimizing fat.
CUTTING
Take note that protein consumption during a cut is very important to keep and maintain your muscle mass as you lose weight.
FORMULA:
Body weight (lbs) x 14 - 18
If you're less active you'll be closer to 14. If you're more active you'll be closer to 18. If you're unsure 16 is mostly accurate.
EXAMPLE:
220 x 16 = 3,520
This is your maintenance calories. Meaning this is the amount of calories you need to maintain your body weight and neither gain or lose weight.
Take 20% off your maintenance.
20% of 3,520 is 1,104
3,520 - 1,104 = 2,416
Eat 2,416 calories everyday to lose roughly 1/2lb a week.
PROTEIN
THIS IS THE MOST IMPORTANT STEP. Protein is essential for muscle growth.
I don’t care how hard you workout or how many times you go, if you're not getting enough protein and food you will gain nothing.
What is recommended is to consume about .8 - 1g of protein per pound of body weight.
If you weigh 155lbs then you should be consuming around 155g of protein a day.
This is where choosing the right foods come into play. You need hit your protein and calorie goals everyday.
