That's the beauty of this diet—you don't need to count every calorie or weigh your food with the 80/20 rule. Just try to think of your meals in terms of balance. 80% healthy, whole foods, and 20% for fun, less-nutritious treats. The key is consistency over time, not perfection at every meal.
The 80/20 rule, or Pareto Principle, applied to building muscle mass suggests that 80% of your results come from 20% of your efforts. Here's how you can effectively apply this concept to muscle gain:
It's based on the idea that 50 percent of your daily calorie intake should come in the form of carbohydrates, 30 percent from protein and 20 percent from fat.
This concept suggests that we should fuel ourselves with a variety of wholesome, nutritious, minimally-processed foods ~80% of the time, and ~20% of the time we can enjoy foods that may be slightly less nutritious.
Bulking shouldn't mean getting extraordinarily fat. It's supposed to mean a caloric surplus, which causes growth. If you keep your macro ratio close to 40/40/20, and get at least 0.8 g of protein per 1 lbs of lean body mass, then you should be close to maintenance.
The general rule is that consuming an excess of at least 2,500 calories per week can help increase lean tissue by one pound of gained mass. This number is derived from several published studies, but it is generalized for the 'average exerciser.
There is no consensus on what constitutes the ideal percentage split however, the following are common targets used by adopters of the macro diet: 30/30/40 - 30 per cent from protein, 30 per cent from fat and 40 per cent from carbs. 40/40/20 - 40 per cent protein, 40 per cent carbs and 20 per cent fat.
80% healthy, whole foods, and 20% for fun, less-nutritious treats. The key is consistency over time, not perfection at every meal. So, if one day you have a pizza, no big deal—just aim to get back on track with your next meal.
Number of meals per day
There is still debate about the number of meals a person should eat each day within the bodybuilding community. One review indicates that a person can consume between three and six meals daily. It states the timing of meals and workouts has no impact on retaining muscle or reducing fat.
This being said, there is no true consensus on how long a bulk should last. Some people increase their calorie intake for one to six months. Others create a calorie surplus every day for a year or longer. It's about figuring out what works best for each individual.
The 5/3/1 workout is a powerlifting program designed by powerlifter Jim Wendler. The key concept is to slowly build strength through four barbell weightlifting exercises: the parallel squat, bench press, deadlift, and the shoulder press, also known as overhead press or military press.
Determining the necessary macronutrient ratios is critical when bulking. Higher carbohydrate, moderate protein, and lower fat ratios have been shown to promote bodybuilding and muscle growth. Recommended percentages of total caloric intake: 40-60% carbohydrate.
Theoretically, if you want to lose weight, it is about 80 percent diet and 20 percent exercise. Generally, it is said that diet plays a major role in weight loss. Some people can lose weight just by reducing their calorie consumption, but the results are unlikely to remain without some physical exercise.
Productivity. You can use the 80/20 rule to prioritize the tasks that you need to get done during the day. The idea is that out of your entire task list, completing 20% of those tasks will result in 80% of the impact you can create for that day.
You don't need to spend hours a day lifting weights to benefit from strength training. You can see significant improvement in your strength with just two or three 20- or 30-minute strength training sessions a week.
Nutrition: The Foundation of Bulking
Caloric Surplus: You want to eat in a caloric surplus to bulk up in 7 days. This means consuming more calories than your body burns. Calculate your Total Daily Energy Expenditure (TDEE) and add 500-1000 calories per day to it. This extra energy will fuel muscle growth.
Extreme exercise requires eating plenty of carbs. It is recommended athletes consume 60g/h of carbohydrates for prolonged exercise lasting more than two hours. White rice is considered a safe starch to consume prior to exercise, easy on the stomach, and has been shown to meet sports nutrition recommendations.
Understanding the 80/20 Rule
Applying the 80/20 rule to dieting suggests dedicating 80% of your dietary choices to healthy, nutrient-dense foods, while allowing yourself to enjoy treats or less healthy options for the remaining 20% of the time.
If a reasonable serving size is enjoyed, pizza can be a healthy part of a balanced diet. Enjoy your pizza with a side salad and skip the ultra-processed toppings to give your meal a nutritional boost.
Empty calories can damage your body. Foods high in saturated fat and sugar are linked to many chronic diseases like heart disease, cancer and diabetes. Some of this is because they cause weight gain. But even if you don't gain weight, these foods cause problems like inflammation and insulin resistance.
Is 200g of protein too much for muscle gain? Not some in cases. It is not uncommon for athletes who are trying to gain lean muscle to eat 200 grams of protein or even more. This amount of protein may be necessary to conserve muscle during periods of fat loss.
Once you're between the ages of 40 and 50, sarcopenia — losing muscle mass as you age — begins to set in. To prevent this and to maintain independence and quality of life, your protein needs increase to about 1-1.2 grams per kilogram or 75-90 grams per day for a 165-pound person. If you exercise regularly.