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BULKING UP

BULKING UP

Let’s start with the basic truth. To put on muscle you're going to have to put on some fat. If you want to try and stay lean when you’re bulking it is going to be a much slower process. You could end up over trained (from lack of calories) and very frustrated.

Another major fact is that: YOU CANNOT PUT ON MUSCLE AND LOSE FAT AT THE SAME TIME UNDER NORMAL CIRCUMSTANCES!

Bodybuilding is not a two way street, it's a one way, your either bulking or cutting. I don't care how many crunches you do...when your bulking your midsection is going to be blurry, don’t focus on your stomach when you’re trying to gain mass over your whole body, your midsection is obviously going to be effected too.

Last but most importantly, TO PUT ON MASS YOU MUST CONSUME MORE CALORIES THAN YOU BURN! YOU WILL NOT PUT ON WEIGHT IF YOU DON'T.

Now, with all of that out of the way I am going to explain how to maximize your muscular gains with minimal fat gain. Depending on your metabolism you should take your weight and multiply it by 40-50 and that will give you your calorie goal for the day. So for instance, since I weigh about 90kg my goal caloric intake for the day should be about 4000 cals.

Those calories should be made up from:

Protein-

A lot of people drastically reduce their protein intake when bulking and it is true you do need less protein during bulking than you do when cutting. However, if you are training intensely you still need a lot more than most people. I would recommend at least 2g per kg of bodyweight.

Carbohydrates-

Carbs are very protein sparing and they give you energy to fuel your workouts, so you need a lot of them. Carbohydrates also increase your glycogen stores in your muscle cells. I recommend consuming at least 4.5g-5.5g of carbs per kg of body weight.

Fats-

I know a lot of guys that consume massive amounts of fat when bulking. My question is why? Your body can't do anything with the extra fat. If you are having trouble putting on weight take those extra calories and add them into your protein count for the day. If you are still having trouble making gains add more carbohydrates. They are both more usable by the body than fats and are more adept at helping the muscle building process. Only as a last resort would I add in extra fat.

Bulking Tips

Now here are some bulking tips to help put on the mass and keep the fat from piling on.

Your breakfast should be your biggest meal of the day, besides your post workout meal. I normally eat 30-40g protein at breakfast, 70-80g carbs, and about 10g fat. You always have to start the day right as you mean to continue.

Post workout is definitely the most important meal of the day. After your workout you have two goals: refuel and rebuild. You need to refuel your glycogen stores and rebuild the damaged muscle tissue. I usually drink 30g whey protein with 100g carbs. I take this meal in liquid form because it is easier for the body to absorb.

Before you go to bed is also very important. You will be going 8 hours without protein so you will want a slow digesting protein, I usually drink a night-time formula or slow digesting protein shake because it is rich in casein (a slow digesting protein) .

Don't go more than 3 hours without protein. You want to keep a positive nitrogen balance and eating every 3 hours ensures this. This is where the dedication part comes in to play.

Eat 6-8 meals. This gives your body a steady stream of nutrients and it also tricks your body so it stores less fat.

Get 8 hours of sleep. Drink at least 3 litres of water per day. When your cells are hydrated, your protein synthesis increases.

The opposite reason is why drinking alcohol decreases your protein synthesis, because alcohol dehydrates your cells. So if you're going to have a couple of drinks at least take water with you and sip on that as well.

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