How to create a surplus caloric intake / Macro Split

We know that a calorie surplus is necessary for bulking, however, how do you go about creating this surplus? Follow the recommendations on the graphic, but keep in mind the notes about modifying intake based off of the quality of your weight gain. If you feel that you’re gaining more fat than lean mass, dial back carb and fat intake and increase protein intake – maintain your average surplus, just change where the surplus is coming from. As always, individuality exists when considering nutrition, so don’t be afraid to play with these ranges until you find YOUR best macro split.
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▪️ Source: Iraki, J., Fitschen, P., Espinar, S., & Helms, E. (2019). Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports, 7(7), 154.
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