‘Bulking’—every gym-head loves this stage. Why? Well, because you get to eat ‘whatever you like’. Yup, that’s what over 90 percent of the guys think—‘eat whatever comes your way’. Here’s exactly where they go wrong and end up ballooning instead of bulking, or in short, get fat in the name of bulking up. Here are 5 pro-tips that will help you keep that unnecessary fat at bay while bulking.
1. Increase Your Calorie Intake But Eat Clean
Bulking does not give you a license to binge-eat junk food. Eating clean is just as much important in the bulking stage as it’s during the cutting stage. Here’s the key: make it a point that your meal contains proteins, low-glycemic carbs and healthy dietary fats.
2. Plan Your Day’s Major Carbohydrate Intake Around Your Workout
An overdose of carbs leads to hyper insulin spikes which ultimately leads to fat gain. On the other hand, it’s also wrong to completely eliminate carbs from your meals. If you have a pre-dominantly sitting job, the best thing is to center your carb consumption around your workout. Pre and post workout is exactly the time when your body needs insulin spikes and glycogen replenishments. Also, make sure that your carbs are coming from the likes of sweet potatoes, oatmeal, brown rice, and whole grains.
3. Dietary Fats Don’t Make You Fat And Are A Great Source Of Calories
Please be very clear that healthy fats don’t make you fat! Moreover, fats have 9 calories per gram whereas carbs and proteins have 4-5 calories per gram. It’s the quality of calorie you ingest that determines the quantity of muscle you’ll gain. Fats from sources like nuts, avocado, whipped butter and eggs are a must if you want to put on size. Say no to saturated fats from chips, cheese dips and other junk foods.
4. Don’t Overdo Cardio
While High Intensity Cardio is a silver bullet for fat loss, going overboard with it will only kill your lean muscle. Bulking up is primarily about preserving calories and using them for the right workout. Limit your HIIT to 2-3 days a week and focus more on strength training.
5. Lift Only As Heavy As You Can And Focus on Form
Thumb rule for gaining size—proper form over max weight. There’s no point bench pressing 100kgs when your forms sucks even at 50. Lift only as heavy as you can and gradually scale up the weights.
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