Do you need to bulk?

To create new muscle tissue, your body needs more energy than it uses. This means a consistent caloric surplus is essential — protein alone isn't enough.

📈 Here’s what works:
• Eat around 200 extra calories a day
• Aim to gain about 200g per week

If you gain faster than that, it’s not more muscle — it’s mostly fat. But if you keep it slow and steady, over 20 weeks you can gain around 4kg:
• About 2kg of muscle
• About 2kg of fat

You can then get rid of the fat with a small diet adjustment over 4 weeks, and keep the muscle you built.

Видео Do you need to bulk? канала Johan Moensted