Bodybuilding.com presents your 12-Week Daily Bulking Trainer! Day by day, we'll help you build lean mass and forge a ripped, defined physique. You'll learn about setting goals, training for extreme muscle growth, following a proper nutrition plan, bulking supplementation, and staying motivated. All the knowledge you need to succeed is at your fingertips.

Meet Your Trainer:  Derek "The Beast" Charlebois

Derek "The Beast" Charlebois, one of the best trainers in the business, will be your personal guide. As a competitive bodybuilder since 2002 and an ACE certified trainer since 2005, Derek is an expert on transforming the body and building rock-solid lean muscle. He holds a degree in Exercise Science, has published articles and books on nutrition and training, and works as the Director of Team Scivation. In the past 2 years, Derek has worked with more than 10,000 clients at Scivation. Now, he is here for you!



Get ready, gear up, and get ripped over the next 12 weeks. If you've always wanted to become better, stronger, and more muscular, the Daily Bulking Trainer was created just for you. Derek will show you the path. If you're ready, you can walk it with him today.

Overview

Calculate Your Nutritional Intake

Total Calories: 15 Calories / Pound of Body Weight

Protein: 1 Gram of Protein = 4 Calories You should take in 1 gram of protein per pound of bodyweight.

Fats: 1 Gram of Fats = 9 Calories You should take in .5 gram of healthy fats per pound of bodyweight.

Carbs: 1 Gram of Carbs = 4 Calories The rest of your calories should come from carbs.

Supplements

Supplements will never replace training, rest and proper nutrition. But they can help you reach your goals as quickly as possible. Without your hardwork supplements won't work.

The best supplements to start with are:



You should also consider performance supplements such as:

An all inclusive pre-workout supplement is also vital. Last but not least are BCAA's which are great for muscle recovery.

Stretching

Maximize your results and prevent injury by stretching every day.

Equipment

Whenever you are at the gym there are a few things you're going to want to have with you:

Getting Started In 3 Easy Steps

Step 1. Record Your Measurements Once A Week

Measurements should include:

  • Body Weight
  • BodyFat Percentage

 

Log everything in your workout journal to track changes and progress.

Step 2. Create A BodySpace Profile

Start a BodySpace page to track your stats and stay accountable to your goal.



Step 3. Take Progress Pictures

Stand relaxed facing the camera wearing something that easily shows off your body.

  • Front Shot
  • Side Shot
  • Back Shot

Begin The Program

About the Author

12-Week Daily Bulking Trainer

Bodybuilding.com presents your 12-Week Daily Bulking Trainer! Day by day, we'll help you build lean mass and forge a ripped, defined physique.

View all articles by this author

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