However, in order for a bulk up phase to be effective, it needs to be executed properly. Otherwise, you end up gaining way too much body fat, which at the end of the day, whether you just want to look good for the beach over the summer or compete at a bodybuilding show, you will need to lose anyways.
First of all, bulking up is not about eating everything in sight and trying to lift as heavy as possible hoping that all of the increased weight gain will come in the form of muscle. This old school strategy will only lead to excessive fat gain. The best time, in my opinion, to bulk up is after you have been dieting for a long period of time.
At this time your body will act like a sponge and absorb all of the nutrients that you give it at peak efficiency in response to the fact that it has not been getting such an influx of nutrients for a while. Having said that know that while most of the weight that you will gain will be in the form of muscle, some of it will be in the form of fat no matter how good your diet is.
The reason for that is the fact that on a state of caloric surplus when you feed your body more calories than what is burned some of those calories are stored as body fat. However, by bulking up on good foods, by training hard and by starting from a low percentage of body fat, you will minimize the fat gain and maximize the muscle mass gain. Increase your protein intake to 1. Therefore, if you weigh lbs, you need to eat around grams of protein per day. I have noticed that if I eat more than 40 grams of protein in one sitting I feel lethargic and have issues digesting the food.
Therefore, divide by 40 and that will give you the amount of meals that you need to eat per day. In this example, the lb bodybuilder will need to eat, around meals per day spaced out with a minimum of 90 minutes in between meal and a maximum of 3 hours.
Getting adequate calories and protein to grow is the ultimate challenge! A quality gainer can be the game-changer that finally makes the scale go up. Increase your carbohydrate intake to between 1.
In order to gain muscle, a carbohydrate increase will be required to keep your energy levels high, and thus fuel your workouts, and in order to help shuttle the amino acids from your proteins into the muscle tissue since carbohydrates increase insulin levels and insulin is necessary for the transport of the aminos into the muscle.
Limit the simple, higher glycemic carbs for after the workout when the body needs fast released carbs and proteins in order to quick start the recovery and re-building process and also to help refuel the energy stores glycogen levels in the muscle and liver that have been drained. Also, ensure that you eat half of your carbohydrates split between the times that the body is most receptive to them, which is the morning time first meal and post workout time.
So for instance, our hypothetical lb bodybuilder who is starting his bulk up plan at grams of carbs per day bodyweight x 1. The morning meal carbs will be complex low glycemic carbs while the post workout meal will be half simple and half complex. The remainder grams will be split in the remainder meals. I always advise to refrain from eating complex carbs after pm unless your post workout meal comes after that time as your insulin sensitivity body's acceptance of the hormone insulin goes down at night and therefore, one runs a higher risk of storing carbohydrate calories at night unless you train, in which case your insulin sensitivity is optimized.
Finally, make sure that you have around grams of fibrous carbohydrates, such as green beans or broccoli, at lunchtime and grams more at dinnertime as these will help to keep your digestive tract clean and ready to accept new nutrients, thus maximizing nutrient utilization.
Increase your intake of good fats. Some fats are necessary to ensure good hormonal production and thus muscle growth. Eliminate all fats and see your testosterone levels take a dive. The body needs fats like the Omega Essential Fatty Acids in order to ensure proper hormonal production and brain function. These oils are essential because the body cannot manufacture them and they help with many things like enhanced recovery due to reduced inflammation, enhanced nutrient partitioning due to their ability to neutralize enzymes necessary for fat storage so this means more calories go toward muscle production and less to fat and even help with enhancing your mood!
In order to get your good fats keep the essential fats at 3 tablespoons per day for guys and 1. I split my fats between my two low carbohydrate meals, which are meal 7 and 8. The reason I like to do this is because they eliminate my cravings for sweets at night that come as a result of the reduced carbohydrate intake at this time.
Also, if I eat the fats earlier in the day with my carbohydrates, they completely kill my appetite and make it hard for me to consume the amount of carbohydrates that I need to eat. Depending on your schedule and your level of experience training will take from 3 days a week to 6. As you begin your bulking plan, weigh yourself on days 1, 4, and 7 to see if there is a trend. If your weight stayed within 0. If you gained more than 1 percent of your body weight during the week, keep your macronutrient goals as they are, then reassess your weight change after another week of consistent eating.
Now that you know how much protein to eat every day, you need to understand how much protein to consume at each meal to maximize the muscle-building response. Most people will benefit from consuming grams of protein every hours. Smaller individuals should target the lower end, while larger individuals should target the higher end. Once you determine your daily protein goal, distribute this equally across four to six meals each day.
In the example above, the pound person should consume about 31 calories per meal. That can mean a lot of meal prep. One way to get around it is to make protein shakes. Make sure the protein you're consuming comes from high-quality sources, rather than trace grams from non-protein foods. Get your complete proteins from lean poultry, beef, pork, seafood, eggs, whey, and dairy. Don't count every single gram of the incomplete protein you might get from your oats, rice, or nut butters.
These incomplete proteins lack the nutrients you need to maximize the muscle-building response. Now you know how to consume your daily calorie needs.
To start bulking, add 10 percent more calories. In the example above, 10 percent of 2, calories is calories. They would add calories to their previous allowance, now consuming 3, calories per day.
This first adjustment should come in the form of additional carbohydrate. To determine the amount of carbohydrate to add to your day, divide the new additional calories by four to get grams of carbohydrate. Try to distribute it evenly across your pre-workout, intra-workout, and post-workout meals.
After you make this first adjustment, continue tracking your weight three times per week, comparing your weekly average gain or loss to the previous weeks. You may be tempted to constantly adjust your caloric intake.
For best results over the long term, stay on your adjusted plan for weeks before you make any more adjustments. Your overall bulking goal should be to gain 0. If you gain weight too quickly, you may end up gaining more fat mass than you want. If you don't gain weight, you probably won't be building much muscle. If you're not meeting this goal, add an additional 10 percent to your current daily calorie allowance.
If your goal was to consume 2, calories a day, add 10 percent to that to get a daily total of 2, calories per day. You first added extra calories by adding extra carbs. As you keep adjusting your daily calories, extra carbs should come from both carbohydrates and fats. Shoot for getting percent of these new calories from carbs and the rest from fats. Bulking phases usually last weeks due to a kind of built-in limiter. As you continue to increase the number of calories you eat per day, your body will start adding less muscle and more fat.
Just as being lean increases insulin sensitivity, gaining weight through a bulking phase decreases your insulin sensitivity, causing more glucose to get converted into fat. Once you finish your bulking phase, you need to transition to a post-bulking maintenance phase. This phase is characterized by a slight reduction in calories, mostly from carbs. This reduction serves as a "reset" to help your body start improving its insulin sensitivity and grow accustomed to carrying more muscle than before.
If you try to transition from a bulking phase immediately into a dieting phase, you significantly increase the likelihood that you'll lose the muscle mass you just worked so hard to put on. The more fat cells you have, the easier it is for your body to store fat. And while you can make the existing fat cells smaller by emptying their fat contents, it's impossible to remove fat cells without surgery. Chew on that for a second: Your body can add fat cells, but it can't remove them.
So by adding new fat cells to your body, you're actually making it better at gaining body fat and worse at losing it! This phenomenon is called adipocyte hyperplasia, and it's a major reason why lean people have an easier time staying lean, and why fatter people seem to fight a losing battle.
An all-out bulking approach over an extended period of time, threatens everything you've worked hard to create. A longtime rule of thumb in the fitness community has been that people tend to gain the most muscle at percent bodyfat. Ever wonder why physique competitors seem to get leaner and more muscular each year, while the majority of gym-goers pretty much look the same? It's because every time these high-level athletes compete, they lower their percentage of body fat.
Each time they do this, their bodies get better at "nutrient-partitioning," a term which refers to the body's ability to force nutrients into muscle cells rather than fat cells. When you're in caloric excess, calories can either go into muscle or fat. Likewise, when dieting, calories can either be pulled out of fat or they can be pulled out of muscle.
Someone with good partitioning and a high metabolic rate is easily able to pull and utilize energy from fat, and direct energy into muscle. Over time, physique competitors develop insulin sensitivity, which enables them to become especially effective at storing ingested nutrients in the muscle as muscle tissue or glycogen or in the liver as glycogen , and less so at storing nutrients as body fat.
A longtime rule of thumb in the fitness community has been that people tend to gain the most muscle at percent body fat. Beyond 15 percent, they tend to gain more fat and less muscle. The research backs up the connection between higher fat levels and decreased muscle gains.
In the s, Forbes showed that there is a logarithmic relation between fat gain and lean body mass gain. In short, the extent of LBM gain or loss depends on the initial body fat in humans and other species. This is called "Forbes' Theory," and it's still generally accepted today. This means the lower your body fat when you start bulking, the better your muscle gains will be when you overeat.
As you put on more fat, your insulin sensitivity decreases and your muscle gains tend to decrease. Lean people generally show percent of LBM gains, and obese people show percent of LBM gains with overeating. The take-home message here: Don't get fat. If you're a competitive bodybuilder, your body fat should never reach more than 10 percent. If you never plan on stepping on stage, then your body fat should never reach more than 15 percent all year round, even during bulking cycles.
These are not unreasonable standards, and I like them because you're never too far from super-lean, shredded shape. Muscle growth happens in spurts. No matter how much we might want it to be, it isn't a non-stop process that just goes on forever without interruption.
If you're stubborn and try to force your body to grow nonstop, it will fight back with all the negative training symptoms of plateaus, over-training, burnout, and injuries. You may already have experienced some of these things firsthand when it comes to training, or at least you know people who have. Well, it applies to nutrition, too. You can't force-feed your muscles into growth simply by overloading them with more and more calories.
0コメント