Alay Shah's video: BULKING DIET How much protein carbs fat you need to make perfect diet diet

How to make your own BULKING Diet ? 👇🏻 Step 1: Determine Your Goal Calories (Slight SURPLUS for Lean Bulk 200-250 Calories) Step 2 : Calculate Protein Intake Protein should be 2x Your current body weight or Lean Body Mass 🔑 1 Gram protein = 4 calories 1 Gram carbs = 4 calories 1 Gram fat = 9 calories Protein intake x 4 = calories from protein. (Helps you in muscle building). For example, a 69 kg man would consume 138 grams of protein, providing 552 calories.📈 Step 3 : Allocate Fat Intake Allocate 20-25% of your total calories to come from fats eg. If target calories are 2400 then need to take 600 calories from fats which is 25% of 2400. 600 calories divide by 9 = 66 your fat intake. Step 4 : Fill the Remaining Calories with Carbs. (Will make you monster in gym) ☝🏼 For a 69 kg individual with a 2400-calorie goal, the breakdown might look like this: Protein = 138 grams, Fats = 66.5 grams, Carbohydrates = 312 grams.