BULKINATOR: MUSCLE MASS CALCULATOR

ALL YOU HAVE TO DO IS ENTER YOUR WEIGHT. The calculator will do the rest o
Weight (pounds) 180

START NUMBERS Increase #1

Carbs (Grams) 270 310
Protein (Grams) 180 185
Fat (Grams) 90 95
Total Calories 2610 2835
EXPLANATION: Welcome to the easiest, most intuitive and flexible calorie calculator out there, seri
Once you do this, the calculator takes care of the rest. WHAT you do is follow the START NUMBERS c
and if you did NOT increase your weight slightly, go to the first increase (Increase 1). This would be
Evaluate at the 2 week mark. IF you still have not gained weight increase AGAIN (follow Increase 2)

Keep following the increases UNTIL you are gaining about 1-2 pounds a month, then STAY at the cal

Don't forget to adjust your weight as it goes up!

Quick example: You weigh 180 pounds. So you input 180 and get 2610 cals to eat in a day. You
180, but not stronger or more muscular, increase your cals to (Increase #1) which is 2835 for 2 we
1 pound. KEEP this amount of cals. Maintain this amount of cals until you stagnate for 4 weeks (no s

Your goal is to gain around 12-24lb in a year or 1-2lb per month (if you are a beginner, aim at the u

Its THAT simple. Keep inputting your NEW weight as it goes up. FOR THE RECORD, most individuals
My numbers as an example are at around Increase #3.

FINALLY all this shit is now simple. If you want to know how to track your calories, create an accoun

You can subscribe to my Youtube channel to stay up to date with the informative videos I make:
S CALCULATOR (Standard)
calculator will do the rest of the work for you

Increase #2 Increase #3 Increase #4 Increase #5

350 390 430 470
190 195 200 205
100 105 110 115
3060 3285 3510 3735
e calorie calculator out there, seriously! ALL you have to do is input your weight in the weight section!
o is follow the START NUMBERS column to get your macros + cals. You would do this for TWO weeks
ease (Increase 1). This would be your new amount of calories to eat for the next 2 weeks.
crease AGAIN (follow Increase 2).

nds a month, then STAY at the caloric amount.

get 2610 cals to eat in a day. You follow the protein, carb and fat amounts for 2 weeks. IF you STILL are
ease #1) which is 2835 for 2 weeks. Evaluate at the end of 2 weeks. Let us say you found you gained
til you stagnate for 4 weeks (no shift up in body weight). Then increase AGAIN. THIS IS HOW YOU DO IT!

you are a beginner, aim at the upper end, for more intermediate/advanced lifters, the lower end of the spectru

R THE RECORD, most individuals will be somewhere around Increase #2-4.

k your calories, create an account at www.myfitnesspal.com

he informative videos I make: Omar Isuf

 Increase #6 LIMIT
510 550
210 215
120 125
3960 4185
he weight section!
is for TWO weeks

eks. IF you STILL are

u found you gained
IS IS HOW YOU DO IT!

the lower end of the spectrum is best).

itnesspal.com
BULKINATOR: MUSCLE MASS CALCULATOR
ALL YOU HAVE TO DO IS ENTER YOUR WEIGHT. The calculator will do the rest o
Weight (pounds) 180

START NUMBERS Increase #1

Carbs (Grams) 225 255
Protein (Grams) 180 190
Fat (Grams) 108 115
Total Calories 2592 2815
EXPLANATION: Welcome to the easiest, most intuitive and flexible calorie calculator out there, seri
Once you do this, the calculator takes care of the rest. WHAT you do is follow the START NUMBERS c
and if you did NOT increase your weight slightly, go to the first increase (Increase 1). This would be
Evaluate at the 2 week mark. IF you still have not gained weight increase AGAIN (follow Increase 2)

Keep following the increases UNTIL you are gaining about 1-2 pounds a month, then STAY at the cal

Don't forget to adjust your weight as it goes up!

Quick example: You weigh 180 pounds. So you input 180 and get 2610 cals to eat in a day. You
180, but not stronger or more muscular, increase your cals to (Increase #1) which is 2835 for 2 we
1 pound. KEEP this amount of cals. Maintain this amount of cals until you stagnate for 4 weeks (no s

Your goal is to gain around 12-24lb in a year or 1-2lb per month (if you are a beginner, aim at the u

Its THAT simple. Keep inputting your NEW weight as it goes up. FOR THE RECORD, most individuals
My numbers as an example are at around Increase #3.

FINALLY all this shit is now simple. If you want to know how to track your calories, create an accoun

You can subscribe to my Youtube channel to stay up to date with the informative videos I make:
S CALCULATOR (Lower Carb)
calculator will do the rest of the work for you

Increase #2 Increase #3 Increase #4 Increase #5

285 315 345 375
200 210 220 230
122 129 136 143
3038 3261 3484 3707
e calorie calculator out there, seriously! ALL you have to do is input your weight in the weight section!
o is follow the START NUMBERS column to get your macros + cals. You would do this for TWO weeks
ease (Increase 1). This would be your new amount of calories to eat for the next 2 weeks.
crease AGAIN (follow Increase 2).

nds a month, then STAY at the caloric amount.

get 2610 cals to eat in a day. You follow the protein, carb and fat amounts for 2 weeks. IF you STILL are
ease #1) which is 2835 for 2 weeks. Evaluate at the end of 2 weeks. Let us say you found you gained
til you stagnate for 4 weeks (no shift up in body weight). Then increase AGAIN. THIS IS HOW YOU DO IT!

you are a beginner, aim at the upper end, for more intermediate/advanced lifters, the lower end of the spectru

R THE RECORD, most individuals will be somewhere around Increase #2-4.

k your calories, create an account at www.myfitnesspal.com

he informative videos I make: Omar Isuf

 Increase #6 LIMIT
405 435
240 250
150 157
3930 4153
he weight section!
is for TWO weeks

eks. IF you STILL are

u found you gained
IS IS HOW YOU DO IT!

the lower end of the spectrum is best).

itnesspal.com
BULKINATOR: MUSCLE MASS CALCULATOR
ALL YOU HAVE TO DO IS ENTER YOUR WEIGHT. The calculator will do the rest o
Weight (pounds) 180

START NUMBERS Increase #1

Carbs (Grams) 315 360
Protein (Grams) 180 185
Fat (Grams) 72 77
Total Calories 2628 2873
EXPLANATION: Welcome to the easiest, most intuitive and flexible calorie calculator out there, seri
Once you do this, the calculator takes care of the rest. WHAT you do is follow the START NUMBERS c
and if you did NOT increase your weight slightly, go to the first increase (Increase 1). This would be
Evaluate at the 2 week mark. IF you still have not gained weight increase AGAIN (follow Increase 2)

Keep following the increases UNTIL you are gaining about 1-2 pounds a month, then STAY at the cal

Don't forget to adjust your weight as it goes up!

Quick example: You weigh 180 pounds. So you input 180 and get 2610 cals to eat in a day. You
180, but not stronger or more muscular, increase your cals to (Increase #1) which is 2835 for 2 we
1 pound. KEEP this amount of cals. Maintain this amount of cals until you stagnate for 4 weeks (no s

Your goal is to gain around 12-24lb in a year or 1-2lb per month (if you are a beginner, aim at the u

Its THAT simple. Keep inputting your NEW weight as it goes up. FOR THE RECORD, most individuals
My numbers as an example are at around Increase #3.

FINALLY all this shit is now simple. If you want to know how to track your calories, create an accoun

You can subscribe to my Youtube channel to stay up to date with the informative videos I make:
S CALCULATOR (Higher Carb)
calculator will do the rest of the work for you

Increase #2 Increase #3 Increase #4 Increase #5

400 440 480 520
190 195 200 205
82 87 92 97
3098 3323 3548 3773
e calorie calculator out there, seriously! ALL you have to do is input your weight in the weight section!
o is follow the START NUMBERS column to get your macros + cals. You would do this for TWO weeks
ease (Increase 1). This would be your new amount of calories to eat for the next 2 weeks.
crease AGAIN (follow Increase 2).

nds a month, then STAY at the caloric amount.

get 2610 cals to eat in a day. You follow the protein, carb and fat amounts for 2 weeks. IF you STILL are
ease #1) which is 2835 for 2 weeks. Evaluate at the end of 2 weeks. Let us say you found you gained
til you stagnate for 4 weeks (no shift up in body weight). Then increase AGAIN. THIS IS HOW YOU DO IT!

you are a beginner, aim at the upper end, for more intermediate/advanced lifters, the lower end of the spectru

R THE RECORD, most individuals will be somewhere around Increase #2-4.

k your calories, create an account at www.myfitnesspal.com

he informative videos I make: Omar Isuf

 Increase #6 LIMIT
560 600
210 215
102 107
3998 4223
he weight section!
is for TWO weeks

eks. IF you STILL are

u found you gained
IS IS HOW YOU DO IT!

the lower end of the spectrum is best).

itnesspal.com