How to track calories on a bulk

Hey there! Welcome to the first episode of my Vlog series where we're diving headfirst into my bulking journey of 2023.

Now, I know many of you, especially those I coach, are curious about the ins and outs of bulking, and I'm here to spill all the beans!

It's not just about pumping iron; it's also about what you put in your belly. So, grab a seat, and let's talk about how to conquer your bulking goals.

First things first, let's settle the coffee debate. Are you Team Pete's Coffee or a die-hard Starbucks aficionado? Drop your preference in the comments below!

Now, one of the questions I often get is, "How do I figure out how many calories I should be eating?" Well, buckle up, because I've got the answer.

To get started, I calculate my Base Metabolic Rate (BMR) using a handy BMR calculator from mbptraining.com/bmrcalculator.

After plugging in my age, height, weight, and activity level, I find out that my daily calorie burn is around 2,830 calories. But hold on, I'm not stopping there. If I want to gain around 1.4 pounds per week and hit my goal of 205 pounds by January 1st, 2024, I need to create a surplus of 708 calories per day.

So, my magic number for daily calorie intake is 3,538 calories. How did I arrive at this?

Simple math!

I added 708 to my BMR. Now, armed with this number, I track my progress using my MBP training app.

I set my daily goal, adjusting my macros, aiming for 225g of protein, 400g of carbs, and 115g of fat. It's all about balance, folks!

But wait, there's more to bulking than just numbers. Tracking your food intake is crucial.

I can't stress this enough! Counting calories might sound tedious, but it's your ticket to success. Knowing precisely what you're eating helps you make informed decisions about your diet.

Let's say you indulge in a tasty meal like my recent In-N-Out adventure – a double double cheeseburger with fries, extra spread, and chilies. Yum! Using my MBP training app, I meticulously record each component, ensuring I stay on track with my daily goals. It's all in the details, my friends.

And that's a wrap for this episode! I hope you found this dive into the world of bulking as enjoyable as I did.

If you liked this episode, drop a comment below and let's keep this conversation going.

Remember, confidence and consistency are your best friends on this journey.

Stay tuned for more updates, and until next time, keep crushing those goals! 🚀

Believe you can and you will | Monday Motivation

Hey there,

Ever felt like losing weight was an impossible task? Like you simply couldn't do it?

I get it.

But let me share my story with you - a tale of struggles, adversity, and most importantly, belief.

Hi, I'm Coach Malek, and today I want to tell you how I shed 50 pounds.

And no, it's not your typical story of just hitting the gym and watching what I eat. It's much more profound than that.

Growing up, I faced my fair share of challenges, as I’m sure you did too. Those hurdles, those tough times? They made us who we are today.

My high school strength and conditioning coach, Jeremey Lawson, used to say, ‘Blessed by Adversity.’ Those words stuck with me, and they became one of my mantras.

You see, it's not just about the physical aspect of losing weight. It's about what's inside, the belief that you can achieve it.

So many of you out there are trying to lose 10, 20, or maybe even 30 pounds, but deep down, you don't believe you can do it. I know that feeling all too well. As humans we all have times of self doubt. But we CAN overcome it!

That mental struggle you're going through right now? It's not a roadblock; it's a stepping stone.

It’s shaping you, preparing you for the challenges that lie ahead.

I firmly believe that the strength I gained from my past struggles gave me the confidence to change my body and my life.

Back when I weighed 250 pounds, I knew I could lose the weight because I had faced obstacles before. Those struggles taught me that I was capable of overcoming anything. And you know what? You can too.

So, my friend, whether you're battling weight, self-doubt, or any challenge, remember this: every hurdle you conquer today is building the foundation of your strength for tomorrow. Believe in yourself, and you'll be amazed at what you can achieve.

Here's to your journey of self-belief and transformation. You got this!

Stay strong and keep believing, Coach Malek