BULKINATOR: MUSCLE MASS CALCULATOR

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

Carbs (Grams)
Protein (Grams)
Fat (Grams)
Total Calories

165

START NUMBERS Increase #1

247.5
287.5
165
170
82.5
87.5
2392.5
2617.5

EXPLANATION: Welcome to the easiest, most intuitive and flexible calorie calculator out th
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 t

180, but not stronger or more muscular, increase your cals to (Increase #1) which is 2835 for 2 wee
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 up
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 account
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
327.5
175
92.5
2842.5

367.5
180
97.5
3067.5

Increase #4 Increase #5
407.5
185
102.5
3292.5

447.5
190
107.5
3517.5

exible calorie calculator out there, seriously! ALL you have to do is input your weight in the weight
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).

ds a month, then STAY at the caloric amount.

ut 180 and get 2610 cals to eat in a day. You follow the protein, carb and fat amounts

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

e informative videos I make:

Omar Isuf

Increase #6 LIMIT
487.5
195
112.5
3742.5

527.5
200
117.5
3967.5

our weight in the weight section!

s for TWO weeks

carb and fat amounts for 2 weeks. IF you STILL are

u found you gained

S 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)

Carbs (Grams)
Protein (Grams)
Fat (Grams)
Total Calories

180

START NUMBERS Increase #1

225
255
180
190
108
115
2592
2815

EXPLANATION: Welcome to the easiest, most intuitive and flexible calorie calculator out th
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 t

180, but not stronger or more muscular, increase your cals to (Increase #1) which is 2835 for 2 wee
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 up
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 account
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
285
200
122
3038

315
210
129
3261

Increase #4 Increase #5
345
220
136
3484

375
230
143
3707

exible calorie calculator out there, seriously! ALL you have to do is input your weight in the weight
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).

ds a month, then STAY at the caloric amount.

ut 180 and get 2610 cals to eat in a day. You follow the protein, carb and fat amounts

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

e informative videos I make:

Omar Isuf

Increase #6 LIMIT
405
240
150
3930

435
250
157
4153

our weight in the weight section!

s for TWO weeks

carb and fat amounts for 2 weeks. IF you STILL are

u found you gained

S 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)

Carbs (Grams)
Protein (Grams)
Fat (Grams)
Total Calories

180

START NUMBERS Increase #1

315
360
180
185
72
77
2628
2873

EXPLANATION: Welcome to the easiest, most intuitive and flexible calorie calculator out th
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 t

180, but not stronger or more muscular, increase your cals to (Increase #1) which is 2835 for 2 wee
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 up
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 account
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
400
190
82
3098

440
195
87
3323

Increase #4 Increase #5
480
200
92
3548

520
205
97
3773

exible calorie calculator out there, seriously! ALL you have to do is input your weight in the weight
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).

ds a month, then STAY at the caloric amount.

ut 180 and get 2610 cals to eat in a day. You follow the protein, carb and fat amounts

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

e informative videos I make:

Omar Isuf

Increase #6 LIMIT
560
210
102
3998

600
215
107
4223

our weight in the weight section!

s for TWO weeks

carb and fat amounts for 2 weeks. IF you STILL are

u found you gained

S IS HOW YOU DO IT!

the lower end of the spectrum is best).

itnesspal.com