Adam Schafer

dot com.

So M-A-P-S-M-A-C-R-O-S dot com.

You go there and you enter in some data.

So it's going to ask you things like your height, your weight, your activity level, stuff like that.

And then it's going to give you a number of what you should be eating.

So you can enter in there if you want to gain weight or lose weight or whatever.

And that'll give you a nice general estimate to play with.

So you know where you're at.

The next thing you do

is you want to go above your maintenance for an effective bulk.

Now this is reverse dieting.

Sometimes we do less, even though it's still a bulk.

The reason why we do less than what I'm about to say is because people who are really afraid of gaining weight, we do this even slower than we need to.

But honestly, if you want to go above maintenance to see muscle,

it's going to be about 300 to 600 calories above what you're eating.

The bigger you are, the more you're... Yeah.

Now, you may read some articles or hear people talking about how little extra calories it takes to actually build

a pound of muscle, that math doesn't work in real life.

So if you actually look at the, you know, how many grams of protein, how many calories are in a muscle, how much in a pound, how much does it take to actually build it?

You'll come back with a really small number.