should I bulk

[lockiinginnn]

187cm 71kg want to put on weight and muscle should I bulk? seen heaps of stuff online saying you shouldn't bulk, any advice ?

 

[Blackpillirony]

187cm 71kg want to put on weight and muscle should I bulk? seen heaps of stuff online saying you shouldn't bulk, any advice ?

Leak bulk so eat at 10-20% above your caloric maintenance, get a diet rich in meat, dairy products, legumes, vegetables and cereals (wheat, rice, oats). Cook your own food most of the time, cheaper and more viable. You can use an app/website like Chronometer to track your macros and calories.

 

[lockiinginnn]

Leak bulk so eat at 10-20% above your caloric maintenance, get a diet rich in meat, dairy products, legumes, vegetables and cereals (wheat, rice, oats). Cook your own food most of the time, cheaper and more viable. You can use an app/website like Chronometer to track your macros and calories.

goat bro thank u, any recommendations for cardiomaxxing but not ruining recovery?

 

[Blackpillirony]

goat bro thank u, any recommendations for cardiomaxxing but not ruining recovery?

Walk a bit after being done with your workout and do some spints, if you're going for a long run go around 80% of your stamina so you don't burn everything in the first 5 minutes.

 

[lockiinginnn]

Walk a bit after being done with your workout and do some spints, if you're going for a long run go around 80% of your stamina so you don't burn everything in the first 5 minutes.

sprint and run how many times a week ?

 

[Blackpillirony]

sprint and run how many times a week ?

Depends on your goals, tbh I'm not well versed in running and cardiovascular health but I've set my goal to do around one hour of jogging per week and 3 hours of walking.