Tips for Smart Bulking
Of the three, I can say without question, bulking is my favorite phase. Most don't have the discipline to make the lifestyle changes necessary to build an aesthetic, lean, and muscular physique. It'll also weed out the weaklings. Glutamine is essential for the immune system and also has a cell volumizing effect.
The Dirty Bulk
Be sure to keep an eye on the saturated fat content as well. Without sufficient vitamins, we cannot perform to our best in the weight room, ultimately resulting in no muscle gain. Do you actually make all of your foods or do u buy it from like costco of Fred Meyers and then just prepare it at home? Cutting for longer periods of time might lead to too much muscle loss. Plus fat loss isn't linear. I haven't given you the full rundown just yet, so keep reading. Nowadays, bodybuilders focus on fast food, pizza, donuts, pastries, etc.
In addition to that, they also have the ability to lose fat easily when they cut. Endomorphs should generally try to have a good 6 months of clean bulking or a good 5 months of average bulking. In addition to that, cutting is generally really hard for endomorphs because they're metabolism speed is very slow. Mesomorphs should generally try to have a good 8 months of average bulking or a good 7 months of dirty bulking.
The reason why they get additional bulking time is because they have a natural ability to gain lean muscle mass faster than ectomorphs and the natural ability to lose fat faster than endomorphs. In the bodybuilding world, this type of genetics is considered to be the "gifted" genetics. The endomorphs have trouble losing weight but have the natural ability to gain muscle mass just as quick as mesomorphs.
The mesomorphs are the majority of the Mr. They have the natural ability to gain muscle mass quickly and lose fat easily. Usually, many people have mixed body types. For instance, if you are naturally skinny but gain muscle mass easily, then you are considered ecto-mesomorph.
If you are naturally fat but have the ability to lose fat quickly, you are considered an endo-mesomorph. Understanding which body type you have is very important because you know which type of bulking you should do. I would suggest for people to bulk for longer periods of time 6 months because like I said before, your body starts to grow exponentially.
The reason why they get to do that is because their body gains muscle quickly on the bulk and then cuts the fat easily on the cut.
However, they would still benefit more if they were to do a longer bulk. I am going to continue bulking until April because I am still too small. I did not cut during the summer like the others did because I knew that I haven't packed on enough muscle yet. The reason why my body fat stayed so low is because I am an ectomorph and I did a normal "big" bulk instead of a dirty bulk.
I tried to stay relative lean throughout my bulk, even though I did a "big" bulk. I have seen great results from doing things my way. I have to thank Bodybuilding. I hope you had fun reading my article and have learned a thing or two about bulking. As we all know the bulking season has just begun. It is now time for us to forget about our washboard abs and start packing on some serious muscle. In order to get the most out of the bulking season and training, a proper bulking diet must be implemented.
With the help of a few supplements here and there and proper diet of course, our goals become more and more realistic. The best bulking diet is rich in protein, amino acids, complex and simple carbohydrates as well as a sufficient amount of healthy fats.
This way you get enough protein and amino acids to build your muscles, enough carbs to fuel them, and enough fat to stimulate hormones from the pituitary gland which are a key for growth.
There are a number of foods that can be consumed for maximal benefits and hormone production when bulking as well as cutting. Eating yogurt can substantially assist your body in optimizing nutrient absorption in the intestines by maintaining balance in the gastrointestinal tract. Yogurt is also a great source of calcium , which helps to keep your bones strong as you are lifting heavy weights.
Garlic is rich in antioxidants to help the immune system. Not only will garlic help you to defend against colds and viruses which can be a large detriment to your gains and training regimen but helps the body produce testosterone. Garlic can also help the body decreases levels of cortisol in the body which is a catabolic hormone that will break down muscle tissue into glucose for energy.
Watermelon is a great source of citrulline. Citrulline is an amino acid which is converted by the body into another amino acid, arginine. Arginine helps to stimulate the production of nitric oxide, which in turn results in an increase in nutrient and oxygen delivery for your muscles. This increase in blood flow and nutrients ultimately results in bigger muscles as more amino acids can be absorbed by fibrous muscle cells.
Broccoli not only contains plenty of vitamins and nutrients, but also contains chemicals called indolecarbinol I3C and diindolyl methane. These chemicals when consumed, provide somewhat the same effect of an anti-aromatase supplement.
These chemicals make estrogens in the body weaker, which results in an increased effectiveness of testosterone in the body, but less water retention and fat storage as well. Spinach is rich in glutamine , which is great for helping to recover from a workout. Aside from glutamine in spinach, it also contains a chemical called octacosanol which has been shown to increase strength, which in turn will result in an increase in muscle gain during your bulking season.
It is also very important to eat more calories than your body requires. In order for you to gain mass, there must be an excess of calories so that you have enough calories and nutrients to build your muscles and also to perform all other daily functions and activities or maintenance. A good rule of thumb is to start your bulking diet off at 20 times your body weight in calories.
If you do not gain any mass, and assuming you are training and eating nutrient rich foods, increase your daily calorie intake by calories for the first week, and you continue to not gain any mass, keep increasing your daily calories by calories until you being to gain body mass. Other foods that are great sources of macronutrients that will maximize your gains during the bulking seasons are:. As we all know amino acids are the building blocks of protein.
Without a sufficient intake of protein, our bodies will not have enough amino acids to build muscles resulting in no gain of muscle mass. It is also important to eat between 1. Protein should also be consumed every hours at every meal. Consuming protein every hours will ensure that your body gets a constant stream of incoming amino acids to build your muscles.
Another good thing to do is to set your alarm at night to wake you up approximately half-way in between your sleep to drink some milk. By drinking milk in the middle of your sleep you will supply your body with amino acids, which become deficient during the night as you do not eat for usually hours.
Some nutrient-dense, protein-rich foods to eat while bulking are:. Carbohydrates are necessary for all aspects of your training to take place. Carbohydrates are used for getting to the gym, lifting weights, cardio, and fueling your muscles pre and post workout as well as aid in recovery. There is a place for complex carbohydrates, which should be consumed most of the time during your bulking season. Where simple carbohydrates come into play is post workout.
By consuming simple carbohydrates after your workout will be great for growth. The effects of insulin are:. Fats are another important factor in a bulking diet. Fats have all sorts of roles in the body but most importantly for a bulking diet, is that they stimulate hormones.
It is best to consume unsaturated fats oils as apposed to saturated fats solids at room temperature or animal fats as unsaturated fats are much more easily broken down in the gastrointestinal tract than saturated fats. Good sources of unsaturated fats are:. It is also important to consume 3 to 4 liters of water a day to ensure proper function of the kidneys when consuming large amounts of protein urea is a by-product of protein breakdown.
All meals should be consumed every hours ensuring that your muscles are constantly being replenished with nutrients. Eating every hours will also keep your fat gains to a minimum as your body's metabolism will increase. Another important factor to maximize nutrient intake is to eat as much whole, non-processed, uncooked foods as possible.
Now of course I don't mean eat raw meat because there are a number of diseases you can get from chicken, fish, beef, or pork, however it is best to never cook vegetables.
Foods naturally have a number of different enzymes called food enzymes that are already in the food to aid in breaking down the food for nutrients. By cooking your food, you denature these enzymes leaving almost useless amounts of food in your gastrointestinal tract.
When food enzymes are denatured by being cooked or over-processed and then digested, your body requires more and more of it's own enzymes to digest the food.
This in turn results in less production and utilization of enzymes in other areas of the body where enzymes are much needed. There seems to currently be an almost endless amount of supplements being introduced into the bodybuilding world today. The supplements that will give you the best gains are:. By taking a high potency digestive supplement that can be used in a wide range of pH's, you can ensure that your body has enough enzymes to break down food.
By further breaking down food you can get much more nutrients out of all of that food that you must pack into your stomach day after day. A great way to ensure that your body is getting enough vitamins and minerals while you are bulking is by taking a multi-mineral supplement.
Another great supplement is colloidal minerals. This supplement is in liquid form for the best bioavailability, and normally contain over 72 trace-minerals that your body needs to survive.
Most people are deficient in many of these trace minerals as they are not available in foods today as they become more and more processed as well as the deficiency of the soil that our food is being grown in. Protein powder is a great supplement because it is easily digested as it is in liquid form, and it is also an easy source of protein. Amino acid supplements are an excellent way to increase protein synthesis and recovery.
As protein is synthesized from amino acids, these supplements can aid significantly in muscle recovery after a long, hard workout. Supplements that increase the release of nitric oxide into the blood such as arginine-AKG, Orthinine-AKG and Citrulline are great supplements because by increasing release of nitric oxide, blood flow and nutrient delivery is increased to cells.
This results in an increased absorption of amino acids into muscle cells which will increase protein synthesis. As seen and experienced by many, creatine can greatly increase muscle growth. By increasing water retention in muscles and regenerating ATP, a hypertrophic environment is created for muscle cells. As creatine increases the regeneration of ATP, you can pump out more reps and more sets, which will result in an increase in muscle strength, and size.
Testosterone in the body is the most important hormone that interacts with muscles. An increase in testosterone results in muscle hypertrophy which is great for bulking. Great natural testosterone boosters are substances such as tribulus terrestris , ecdysterone , ZMA zinc , magnesium , vitamin B6. It is best for someone to bulk for a period of approximately months. After bulking for this amount of time, you should have gained a fair amount of mass, assuming you trained properly and ate according to the diet above or other healthy bulking diets.
By bulking for months your body has probably began to adapt to your diet or your training. Not only will changing to a cutting diet get rid of excess fat that you put on during the bulking season, but you should continue to grow, as far as lean mass goes as a result of the change in training and diet.
It is also important to change from a bulking to a cutting diet after months because after bulking, seeing how far you have come in this past bulking season is essential. You will now be able to see what works, and what doesn't work for your body. You will also be able to fix any problems you have concerning your physique such as a smaller tricep or bicep on one arm as you could not tell underneath the fat that you have put on during the bulking season.
I think it is better to bulk for longer periods of time such as 6 months as long as you are continuing to gain body mass. If your body continues to respond to a bulking diet, than why not continue what you are doing? However if your body is quick to adapt to changes in your diet, then I think it is better to change from bulking to cutting after just weeks of bulking because it just becomes pointless to consume excess calories if your body is not responding to it.
At this point in time I would change to a cutting diet so that my body would not adapt to my diet and training, which will continually result in lean muscle hypertrophy. This winter I will be bulking for the first 2 or 3 months and then cutting for a competition in April. I think this winter I will be bulking as I normally do. I will bulk on a high calorie, nutrient-dense diet and try to incorporate some supplements along the way, assuming my bank account is able to handle the bills.
Bulking literally means mass gaining for a bodybuilder, that is, to gain as much muscle mass as possible while trying to keep fat level to a minimum. Some find bulking difficult, as they tend to gain more fat than muscle, for others bulking tends to be frustrating as their weight increase by only 2 pounds maybe for 6 months of bulking. Personally, I'm bulking at about a pound a week and have had to resort to junk food most days as I can't reach my calorie goal through "clean" foods.
I enjoy eating healthy and resorting to junk all the time is not fun but I'd rather make progress than be stuck forever small. January 20, 8: You're basically doing it right, it sounds. Rule of thumb, if you still think it's "Junk Food", you don't really understand the process. OP - I will leave at this I've never had any problems stuffing proper food down my throat, but I know that some people do find it hard. First, I'd like to know what you mean by "junk food"? Second, I would personally drink my calories if I had a hard time eating them all.
Whole milk, whey and instant oats, add a splash of vegetable oil if you really need them calories. In six months I went up to pounds. I thought it was muscle. I was getting stronger and looked bigger in clothes. My mother kept telling me that I was getting fat, but I thought it was because she was trying to discourage me from training. Sadly, my waist ballooned up to 40 inches, but I never really noticed because at the time my mother was buying my pants.
They weren't tighter because she was buying larger ones so I thought I was just as lean. It took me a whole year to drop back down to a size Once I got back down to that size, I was down to pounds. I actually lost eight pounds of muscle after wasting 18 months of my life trying to gain it. Losing body fat will make you look and feel smaller and less muscular at first. So the first pounds of fat you lose won't make you look more defined. Muscle definition will look the same, but clothes will be looser and you'll feel smaller because your muscles will be flat from a lack of glycogen.
So you'll look and feel smaller without actually looking more defined. I've stopped several diets because of that phenomenon. I'd diet for four weeks or so, feel small and look like crap, then think ''the heck with it'' and go back to my bulking habits. That's the point where you start to actually look bigger even though you're becoming smaller because of the fat you're losing. It's all an illusion. First is Sebastien Cossette, a young bodybuilder I trained for his first competition.
In his before pictures he weighs more than he did in the after pictures around vs. The second example is Christiane Lamy, who's a female bodybuilder as well as a trainer and nutritionist. In the before pictures she's around ten pounds heavier than in the after pictures. Finally, two last examples: Allen Cress and Mike Hanley who have been dieting and training hard. They show how definition can make you look much bigger, yet in both cases they were around 20 pounds heavier in the "before" pics.
Most train to look good, not get on stage. Is looking good a couple months a year what you're really after? Why not look good all year long? Attain a body fat percentage where you look lean and muscular. But it's a point where muscle definition and muscularity are sufficient to make you look very good. Should you bulk up? The leaner you are, the better your body becomes at nutrient partitioning. Lean individuals are more effective at storing nutrition in their muscle as muscle tissue or glycogen or in the liver glycogen , and less effective at storing it as body fat.
Leaner people can eat more without gaining fat. The fatter you let yourself get, the more fat cells you produce. This makes it easier to gain fat and harder to lose it in the future, and the fatter you are, the less insulin sensitive you become.
Building a good looking body isn't something that happens overnight, and it's a hour a day job. It isn't limited to the hour you spend at the gym; it's a lifestyle. By eating well all year, you aren't using an extreme approach but rather changing your habits.
It's much easier to lose fat when you're already used to eating well most of the time. To build muscle you must eat more calories than you expend every day. The point is to use the correct amount of food to allow your body to build muscle at an optimal rate.
The following table gives you an estimate of what your caloric intake should be set at depending on your lean body weight total body weight minus fat weight. Caloric intake relative to lean body weight to support optimal growth considering a normal activity level. This caloric intake should allow you to gain around two to three pounds per month. If you aren't gaining that amount, slowly increase your caloric intake until you reach that rate of growth add kcals at a time.
If you're gaining more than three pounds per month, you might be adding fat. If you're gaining a lot more than three pounds like per month , reduce the caloric intake. I'm tired of seeing kids with potential ruin their bodies by following the bulking advice from Internet gurus who advise them to eat as much as they can — even junk food — if it can help them jack up their calories.
All this will do is add heaps of fat to their lean bodies. A lot of young lifters don't eat enough to support maximum muscle growth, but eating junk or excessive calories isn't the way to go. If you aren't gaining muscle, you're probably not eating enough.
Then stop training like someone who is. Here's how to milk your training for all its worth when taking the natural route. If you can do this, you're officially a bad-ass. If not, well, just trying it will make you a bad-ass.
There's more to proper deadlifting than "grip it and rip it. Here's one of the big "secrets" of success in the gym. Most people won't want to hear it. That's why most people are weak. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results.
This effective program is for them. Don't let the fitness police keep you from doing this safe and proven strength-building lift. Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions. The science of the ripple effect, plus some controversial research on why couples either get fat or stay lean.
And it delivers, every time. Want to look damn good? Want to amplify athleticism? Then train the glutes directly. Here's how to do it while protecting the low back. Most of the reps you do are garbage reps. They add volume but they don't grow anything. Here's a new approach to making every rep count.
Iamges: bulking junk food
In addition to that, cutting is generally really hard for endomorphs because they're metabolism speed is very slow.
Carbs are the source of energy for your body. Show off your knowledge to the world! Dietary Myth Busting Diet Strategy.
Here's how to milk your training for all its worth when taking the natural route. By rickfury in forum Teen Bodybuilding. Along with being an Associate Professor of Communications, Dana is also a certified fitness consultant bulking junk food a regular columnist bulikng Muscle Insider. It tastes great and really works. There are many different types of creatine products out there:. How to take tren steroids you have no trouble losing bulking junk food weight at cutting season, then you should give this bulk a try. You'll have to complement your bulking diet with supplements.
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