Most people who want to add bulk to their frame are doing so because they want to lose fat and replace that with muscle. But adding more muscle to your frame is not just about exercise; a bodybuilder or athlete who wants to bulk up will also need to pay special attention to diet and keep others factors in mind. Such as?
There is always a right way and a wrong way to do things. Only because you want to bulk up doesn’t mean you eat everything in sight because you are sure you will anyways burn it all up with extensive weight training programs. To gain quality weight, you need to eat quality food that includes quality nutrients. Most hard gainers have very a fast metabolism and the best way for them to gain more mass is to monitor the macro-nutrients they intake closely so that the muscle weight they gain is of high quality and to ensure they don’t gain body fat instead.
To bulk up, you need to plan properly the steps needed to put on quality muscle mass, and for that you need to know a few rules. Remember, no matter how closely you watch your diet; some weight will come in form of body fat but you can ensure that maximum is gained as muscle mass. But if you stick to foods with complex carbohydrates and a low glycemic index, you will minimize body fat gain and maximize muscle mass gain.
Rule No 1 # Increase Protein Intake –
To naturally bulk up, you need to eat 3 grams of protein per Kg weight. So if you weight 70kg, you will need 140gms of protein per day to increase muscle mass. However, don’t eat more than 40 grams of protein in a single meal, as protein digests slowly and will make you feel more lethargic. Divide your protein intake in to 5 to 8 smaller meals, as per your convenience. And make sure each and every meal has a good protein source like legumes, cottage cheese, egg whites, tuna, salmon or sole, chicken, turkey and lean red meat.
Rule No 2 # Increase Carbohydrate Intake –
In order to naturally bulk up, you need the right carbs. These are complex carbohydrates that burn quickly and give you instant energy to fuel your workouts. With more energy, your body will transport essential amino acids from the protein you eat to the muscle tissue. The reason behind this since carbohydrates increase insulin levels in our blood and insulin transports amino acids to the muscles. However, the key to make sure you gain muscle mass and not body fat is to ensure you eat carbohydrates that are complex in nature as opposed to simple carbs and also prefer those that have a low glycemic index.
Complex or slow digesting carbohydrates include brown rice, sweet potatoes, oatmeal and cereals like barley and rye. Eat simple carbohydrates post a workout, like bananas, when your body needs an instant dose of energy, but limit the quantity. This will kick start the repair and recovery process of your muscles, and help maintain your muscle tissue. Also, eat carbohydrates in the morning and post a workout, though refraining from carbs post 7pm is a good way to ensure you only bulk up with muscle mass and not body fat. Eat a lot of fibrous and leafy vegetables like broccoli, spinach, lettuce and green beans to add more nutrients to your diet.
Rule No 3 # Increase Intake of Good Fats –
Now we know that you want to increase muscle mass while keeping body fat percentage to a minimum, but good fats are essential for hormone regulation and muscle growth. If you don’t eat enough fats, your testosterone levels will go down and that is not good for bulking up! So add as many healthy essential fatty acids as you can to your diet, which mainly are omega 3 fatty acids. The body cannot manufacture them and they are important because they reduce inflammation by muscle wear and tear and also regulate fat stores. So add flaxseed oil, canola oil, fish oil and olive oil to your diet.
Rule No 4 # Ideal Training Time –
Only because you want to bulk up doesn’t mean you spend all your waking hours at the gym. Too much exercise will make your testosterone levels dip which will result in muscle breakdown. What you need is quality training that is rigorous and well timed. Intense weight training should be done for no more than 60 minutes a day, 5 days a week and cardio is a must for 20 to 45 minutes for 2 or 4 days a week. If you are underweight and want to gain mass desperately, limit cardio to 20 minutes just 2 times a week.
Rule No 5 # Right Supplements –
To be able to bulk up naturally without the need for steroids or hormonal therapy, you will need the right supplements.
- Multi vitamin and multi mineral capsules for more nutrients.
- Vitamin C capsules to improve your immunity.
- Fish oil capsules for essential omega 3 acids.
- A good protein supplement for more quality calories.
- Creatine and glutamine supplement for increased glycogen levels, improved recovery and improved immunity.
Rule no 6 # Sufficient Rest –
To bulk up, your body needs enough time to rest and recover. You need 7 to 9 hours of good sleep. If you don’t get enough rest, you face the danger of fat loss and muscle loss along with reduced metabolism.
These 6 rules are the secret to bulking up naturally, without the use of artificial steroids or home boosters. Make sure you also speak to your physician before you begin to avoid any complications that can arise from eating foods you may be allergic to or by exerting weak muscles and joints in your body.