12-Week Mass-Building Workout!What is bulking gym routine best bulking program? I'll go over the basic deca steroids pills advanced methods of bulking and lay out a training program for you to follow or just take advice from. Try it out and see if it works for you! There's no point in cutting if you haven't already bulked. This bulking phase bulking gym routine be taken to the extreme. The bulking program should be focused on gaining huge amounts of muscle.
Week Mass-Building Workout!
What is the best bulking program? I'll go over the basic and advanced methods of bulking and lay out a training program for you to follow or just take advice from. Try it out and see if it works for you! There's no point in cutting if you haven't already bulked.
This bulking phase should be taken to the extreme. The bulking program should be focused on gaining huge amounts of muscle. For some it may be good news, for some it may be bad. Winter is approaching, and it's time to switch to a bulking phase. While cutting means we are leaner and maybe even have better endurance, we can't cut forever.
There is a time when we must go back to the high calorie meals in pursuit of muscle gains. Often people will feel confused on what to eat, how to train and which supplements to take during a bulk. Since bodybuilding does not produce instant results, it could take months or even a couple of years to find the right way to bulk. You want the increased muscle mass, but don't know exactly what to do to achieve that without gaining much body fat.
Well in this article we'll go over the basic and advanced methods of bulking. We'll lay out a training program for you to follow or just take advice from. The ideal bulking diet will be discussed, along with the subject of cardio during a bulk. There's a lot of things to discuss in this article, so sit back, grab a protein bar after all it's bulking season , and read all about how to correctly bulk. Just as with cutting, there are 3 main factors of a proper bulking cycle: First we will discuss the diet.
To gain muscle, you need to consume more calories than you use. And this will result in some fat gain. Now the amount of fat gain depends on various factors. Think of your body as a car that you have to fill up with gas food , before you start it. Any unused gas is wasted stored as fat. How much gas do you put in the tank? Well you can estimate that you'll only be driving to the grocery store, which is 10 miles roundtrip.
However you don't know how bad traffic congestion is today. Will you also want to make a stop at the post office? What about a friend's house? Since you do not know the exact distance you will be driving, you will have to estimate and put in a little more just in case.
This is the exact same thing you must do for your body. If you just eat blindly, without somewhat knowing what you are eating, then you will either not consume enough food or will consume too much. The first thing to do when planning your bulking diet is to find your daily calorie expenditure.
Use the following calculator. Once you have that number, add to it. This new number is what you will aim for each day in terms of total caloric intake.
For this article, let's assume our number came out to be We have our total calorie intake, but it does not help us much if we don't know how to correctly distribute these calories. If we somehow conjure a meal that is calories and eat this whole meal in the morning, the results would not be pretty. This is a huge mistake that many people make. They will go to a restaurant, order a main course that has around calories then get dessert at the end, which adds calories to their meal.
While the main course may have all been used to build muscle and function the body, in essence eating the dessert was the same as eating a slice of body fat.
So how do we find out how many calories we should eat each meal? Simple, just divide the total number of calories with the amount of meals you get in a day. Remember that one of the ten commandants of bodybuilding is "Thou shall eat more than 3 meals a day. Now of course there is no way to count your calorie intake to a perfect tee, so just estimate. If you eat a meat pie that the box says has calories a serving with a glass of milk that has 80 calories per serving, then is close enough of a number.
You do not have to search for a tootsie roll to fill in the other 10 calories. We now have our diet for the day planned out, eat calories per meal for 7 meals.
But this raises the question: To understand what the best food for a bulk is we must learn the basics of nutrition. Carbohydrates are what our body uses for energy. Carbohydrates are available for immediate use when needed.
In excess though, they are stored as fat. This is why you hear about some popular diet fads that recommend cutting out carbohydrates completely from your food. The problem isn't the carbohydrates, but the amount of them that people eat at a sitting.
Out of the three types of calories, carbs are the most eaten by far in average people's diets. Why do people eat so many carbohydrates? The answer is because the ones that eat so much often don't know what they are or how they work. Almost all food has carbohydrates in it. The two most prevalent forms of carbohydrates are sugar and grains.
Now think of all the food that has sugar and grains in it. Some of the obvious sources are candy, soft drinks, breads, pasta, rice and cereals. Now some of the least obvious sources are milk, barbecue sauce, fruits and juice to name a few. We like to say that the food we like most is the food with the most fat.
This is not always true, often the food we like most does not have high fat content, but carbohydrate content. It's important to understand the amount of carbohydrates you consume, because they can catch you quickly Incidentally rice and pasta are also examples of simple and complex carbohydrates. Simple carbohydrates are unhealthy forms while complex are the healthy forms. Simple carbohydrates include sugar, white rice and white bread while complex carbohydrates include wheat bread, brown rice and whole grain cereals.
Usually when dealing with carbohydrates, "If it's white it's bad, if it's brown it's good. Next we will discuss proteins. Protein is what serves as structural support for our body, which is known as our muscles. Protein is used to repair our muscles after a workout and to build them further. Remember that our muscles repair themselves most during sleep , however some during the day.
This is why it's important to spread out your protein intake over the entire day. It is recommended to get around 1 gram of protein per pound of bodyweight. This number can vary up or down, as some people recommend 0. Protein is abundant in foods such as fish, red meat, poultry, milk, nuts and eggs.
Unlike carbohydrates, there is no "healthy" and "unhealthy" form of protein. However what you eat that has protein in it determines if it's a good food or not. A Pizza Hut pizza may have protein in it, but it's also loaded with saturated fats and simple carbohydrates. This is generally where bulkers go wrong. They assume that if it's loaded with protein and calories then it is a good bulking food, in reality it's a good fat gaining food.
Now on the other hand a chicken breast or a grilled fish fillet has a great deal of protein in it, and they're lean sources too which makes them great bodybuilding foods. There are two main types of protein, whey and casein. Whey protein is absorbed fast by the body, which makes it great for post-workout nutrition. Casein protein is absorbed slowly, which makes it great for long periods when you will not have anything to eat, such as when sleeping.
Fats have their bad forms and good forms. Saturated fat, which is mainly found in cooking oils coconut oil, peanut oil and butter, is the unhealthiest form of fat. The healthier fat is called monounsaturated fat.
This fat is found mainly in olive oil, sesame oil, nuts, avocados and fish oil. Another type of healthy fats is the EFA's Essential fatty acids. These are found mainly in flaxseed oil , leafy vegetables, fish, shellfish and nuts. EFA's should always be a part of your diet, as they maintain healthy skin and hair, maintain body temperature, promote healthy cell function, and are the only way your body can absorb vitamins A , D , E , and K.
Now the trick to bulking is gaining the most muscle while being efficient with fat gains. If you start eating calories a day you may gain a little more muscle than eating , however your fat gain would be insurmountable. Bulking is the art of eating just the right amount of calories for your body to build muscle, not any over. This means for every meal, you will try to eat that ratio of carbs, protein and fats.