The Top 10 Rules Of Successful Clean Bulking!Being a hardgainer is hard, right? While it might seem easy for bodybuilding bulking diet tips to get the perfect physique, for most, a lot of hard work and know-how goes into achieving it. Research has shown bodybuilding bulking diet tips a good starting point for hardgainers would be to aim to consume approximately 22 calories per pound of body weight per day. For example, if you weigh lbs, aim to consume around calories tipx day. So how much of equipoise steroid results calories should be made up of carbohydrates, fat and protein? Research shows that the ideal macronutrient ratio should be broken down into a ratio of approximately:.
What Are The Best Foods And Supplements For Bulking?
What type of diet plan should you follow if you want to gain weight as quickly as possible without too much fat gain? How many calories per day? What types of food should you be eating? What types of food should you avoid? What can you do to increase your appetite? How much weight should you be trying to gain each week?
How much fat is acceptable to gain during your weight gain period? How can you tell if you are gaining too much fat? What is the most calories that you have eaten in one day when trying to bulk? What did you eat? How did you feel the next day? Kill yourself View Profile 3. Bulking up is a part of bodybuilding. All the pro's and amateurs bulk up and then cut down for a competition. Without bulking up, your progress would come to a snail's pace.
When 'bulking' you should focus on gaining as much muscle as you can, while keeping fat gain at a minimum. Your best judge is you. And your friend is the mirror. Do not base your results on weight, charts and logs.
Sure those are necessary, but are not the prime factor on determining your progress. Before you start keeping a log of all your lifts, and measurements. Record your progress every 2 weeks, that way you can determine if you are heading down the right path. When bulking up you should keep body fat at a minimum.
Gaining more than 2 lbs per week is bad, and it means you are over eating and should cut your calories by or calories to ease off the fat gains. Our goal is to gain muscle and not fat. Again, the mirror is your best friend. When bulking I monitor my fat gains, and when I gain too much fat I can usually tell why it is. Learn to listen to your body and not the scale.
Do not overbulk, because if you do, you will have a hard time loosing it. In addition, with all the cutting you will do, you will lose more muscle which will lead you to no where. Like I said, it's not wise to base it on the scale or a program, always determine your progress through looking in the mirror. Although weight training is necessary to gain muscle, the right diet is needed. So no matter how much you train, and how many sets you do, if you don't feed and rebuild your body, it simply won't grow.
I see tons of people in the gym with perfect routines, going day by day, always the same. I know that their diet sucks, but again I see them editing their routines and following the next best workout program. The other factor that seems to be over looked is rest. You need 8 hours of good quality sleep. Don't expect to grow while you watch TV until midnight and then wake up at 6 for work or school.
Your body needs to repair. Human Growth Hormone HGH kicks in within 2 hours of your sleep and repairs broken down tissue, or you muscle. That way you get bigger and stronger. When you cut down your sleep, you are taking away hours of the main building process, and that is no good in trying to get more muscle.
You need training, diet and rest to get big. Once you begin to master these components your gains should be coming in quite nicely. When bulking up, you need an organized eating plan. Also you have to educate yourself about carbs, protein and fats. You need to know how calories work, and how to calculate your meals.
First off you need to form a ratio. Now since the body gets used to the amount of food you're giving it, you will have to 'UP' the calories by every 2 weeks. The calories will be the same ratio as your diet. You will bulk up for weeks, or until you decide to cut down.
Let's say you were eating calories before you started. First you will add for the first 2 weeks, and then for every other week. Therefore, it will look something like this. This is only a model, so add calories to your maintenance calories.
You can stop at anytime if you feel you reached your goal, or are gaining too much fat. Let the mirror be your judge. Don't follow the scale or a program. It would be foolish if you are happy at week 13 and you continue to week 16 and gain 5 or more lbs of fat. Always look in the mirror. Having logs and looking at the scale is fine too, it's actually necessary, but always let the mirror be your main source for judging your progress.
Now since you know how many calories you have to eat, it's time to see what you will be eating. Carbs, protein and fats are what your diet is made out of. You know the ratio you need; now we need to figure out what each of you will be having and what foods are great sources of each macronutrients. Carbs are needed for energy. Going too high on carbs will result in fat gain.
Too little carbs will results in using other macronutrients as energy which is also bad. In the world of carbs, there are simple and complex carbs. Eat simple carbs consisting of dextrose for after workout only, otherwise avoid these carbs as they result in insulin spike and fat again. Feel free to eat a lot of fruits though. Next are complex carbs which are great for bulking. They are slowly released into the body not creating a spike, and perfect for your diet.
Now here are some great sources of carbohydrates. Protein is very important. Protein builds lean muscle tissue, and that's how you get big. Without protein, it's like trying to drive a car without gas, or on the fumes. With a diet rich of protein, you will grow and feel better. Protein is found in meats and poultry. Be careful and avoid meat with the white stuff on it. That is saturated fat, and no good for your body or health. Red meat is perfect for getting big, but also contains saturated fats.
Eat beef only times per week and make sure to cut off all the visible saturated fat. Tuna and other fish are great for lean protein.
Since not all of us can eat meat all the time, whey protein is perfect for supplementation. Whey saved my diet when I started my job. It was 8 hours and I had a 1 hour break in between so I was able to eat a big meal. But I also needed two smaller ones in between. So I got my canteen and put scoops of whey and I also had a banana or something to fulfill my diet requirements.
I strongly suggest that you pick up a tub of whey protein. Fats are often overlooked in today's 'athlete' diets. Since the 90's fats got a bad reputation. So in everyone's mind, fat equals fat around your belly. In reality, fat from food and stored body fat are two different things.
Everyone needs fat in their diet. From active to non active people, fat is needed. Don't worry it will not magically stick to your belly. There's different kinds of fat. There is Saturated, and Unsaturated fat. The saturated fat has a sub category of Trans fats, while the Unsaturated fats have Poly and Mono.