Ravi's picture
Asked by
Nov 25, 2015

I want ex. chart

my weight is 72 and hight is 5.8 and age is 19. need ex. chart to bulk up my body
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Puneet's picture
Posted by
Nov 30, 2015

You should devise your own chart. It's simple. Do the following things:

1. Make sure to eat at least 2500 kcal in a day

2. Use this ratio- 40% protein, 40% carbs, 20% fats

3. Workout at least 6 days a week

4. Increase the total calorie amount by 200 when you stop gaining when you stop gaining weight

5. Use a mass gainer to help you reach your calorie goals

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