Your 4-week Guaranteed Muscle Meal PlanHere's what you need to know Muxcle a certain point, your ability to gain muscle is not going to speed up by consuming more food. The body can't build more than a few pounds of muscle bulking diet in a month. So don't assume all your "gainz" are going to the right places. There's an optimal way to grow muscle without going overboard.
Beginners Bulking Diet | The Zone
Here's what you need to know After a certain point, your ability to gain muscle is not going to speed up by consuming more food.
The body can't build more than a few pounds of muscle in a month. So don't assume all your "gainz" are going to the right places. There's an optimal way to grow muscle without going overboard. Don't use bulking season as an excuse to eat junk. The Gluttony Games To gain size you have to eat. We can all agree with that. If you're a non-juicing lifter you won't be able to add a significant amount of muscle mass unless you're consuming enough calories and nutrients to support muscle growth.
If you're not ingesting enough nutrients, your body won't be in an optimal muscle-building state. In fact, if you don't eat enough, chances are you might even lose muscle mass despite training hard. So on the surface it looks like the good ol' advice about following the ''see food diet'' to grow bigger seems logical.
The more you eat the more you grow, right? If you aren't consuming enough, muscle growth will stall, but that doesn't necessarily mean the more you eat the more muscle you'll grow.
This is one of the biggest mistakes you can make when training to build an aesthetic and muscular physique: When you're a natural lifter your body has a limited capacity to build muscle. The amount of muscle you can build is dependent on your body's capacity to synthesize new muscle tissue from the ingested protein. Your body's protein synthesis capacities depend on your natural testosterone levels; your testosterone to cortisol ratio; your insulin sensitivity; your muscle fiber makeup, and your genetics.
You can eat any amount of food you want, but you can't change your protein synthesis limit naturally. Eating excess will only lead to a fatter body. Imagine that your muscles are like a house you're trying to build. The bricks used to build the house represent the amino acids — from the ingestion of protein — while the money you're paying the workers — so that they'll do the work — represents the carbs and fat you eat.
Finally, the workers represent the factors involved in the protein synthesis process testosterone mainly and the truck bringing the bricks to the workers represent insulin, which plays a capital role in transporting the nutrients to the muscle cells.
If you don't give the workers enough bricks protein they won't be able to build the house as fast as they could. So in that regard, an insufficient protein intake will slow muscle growth. If you don't pay your workers enough total nutrition they won't be as motivated to work hard.
As a result, the house won't be built quickly. And if you really cut the workers' pay, they might even get mad, go on strike, and start demolishing the house catabolism due to an excessively low caloric intake. So in that regard, not consuming enough protein or calories to support muscle growth will lead to a slower gains.
What would happen if you started to send more bricks increase protein intake to the workers? They'll be able to build the house more rapidly because they aren't lacking in raw material. But at some point, sending more and more bricks won't lead to a faster rate of construction. The workers can only perform so much work in any given amount of time. For example, if your crew can add 1, bricks per day to the walls, giving them 2, bricks per day will be useless: So the excess bricks will go to waste.
If you increase your workers' salary increase caloric intake chances are their motivation will rise, and as a result they'll build the house faster. Just like with bricks, there comes a point where increasing the workers' salary won't have any effect on the house-building rate: Once they do, you can increase their salary all you want, but they won't be able to add bricks to the house any faster. Under the best possible circumstances — perfect diet, training, supplementation, and recovery strategies — the average male body can build between 0.
That is the amount your natural body chemistry will allow you to build. So we're talking maybe one or two pounds a month. May not sound like much, but that can add up to twelve to twenty pounds over one year of training. While building muscle, it's possible to gain more weight without adding fat. When you increase your muscle size you also increase glycogen and water storage in those muscles.
More muscle equals more glycogen. A trained individual can store up to 40g of glycogen per g of muscle tissue. So if you're gaining ten pounds of new muscle 4,g you'll also increase glycogen storage by around four pounds 1. Because of water storage and glycogen, if you gain ten pounds of muscle, your scale gain will actually be closer to fourteen pounds if you didn't gain any fat.
This is something I hear often. If it's not possible to gain more than a few pounds of muscle per month then how come you see so many people claiming to have gained heaps of muscle without getting fatter? There's a certain body fat percentage at which you start to look lean. There's also a point where you start to look fat. Then in-between those you have a zone where you basically look the same.
At that point, even if you gain a few pounds of fat, you won't visually see the difference, and you aren't lean enough to look defined, so you don't really have any muscle separation to be your guide. This is compounded by the fact that you're seeing yourself every day, so you might not notice the small changes in appearance. A guy could very well have gained six pounds of muscle, six to seven pounds of fat, and two pounds of glycogen over the three month period, and he'll actually believe that he gained fifteen pounds of solid muscle because he looks to be about the same body fat percentage.
Repeat that over a few training cycles and you have a guy who could end up with a gain of fifteen to twenty pounds in body fat! Traditional bodybuilding protocols are divided into bulking and cutting phases. Both phases use extreme approaches to achieve opposite effects. For bulking, success is normally measured by the increase in scale weight, without much regard to appearance. Some coaches even recommend force-feeding yourself. And you don't perform any physical activity that might slow your weight gain like cardio.
Supposedly you'll be able to diet off the fat during the cutting phase. To do this, calories are drastically restricted and cardio or other physical activity is increased to speed up fat loss. Here are two big problems with bulking and cutting — aside from what I explained with the construction-worker analogy.
It limits the amount of time you can spend building. Fat loss methods don't support muscle growth. It's virtually impossible for a natural lifter to lose lots of fat while gaining muscle.
When you cut calories during your cutting phase, you won't add muscle. In most cases you'll lose some muscle in the process. If you bulk for six months and cut for three, those three months won't be muscle-growth months. You'll have more muscle-growth months by building without bulking, since you won't need to spend much time cutting. You can add size or volume to a structure either by making the existing components bigger hypertrophy or by increasing the number of components hyperplasia.
Fat cells adipocytes are like little bags. The more fat you put in the bags, the bigger they get. But the bags can only hold so much fat, and our body is a storage machine built for survival. As a result, it can also increase fat storage by adding more fat cells. When overeating for a significant period of time, your body increases its number of fat cells. While you can make existing fat cells smaller by emptying them via fat loss, it's impossible to remove fat cells without surgery.
Your body can make fat cells, but it can't remove them. The more fat cells you have, the easier it is for your body to store fat. So by adding new fat cells to your body you're actually making it better at gaining body fat and you make it worse at losing it. By doing a dirty bulk, you can stimulate adipocyte hyperplasia, which will make it harder to lose fat and easier to gain it over time.
Plus fat loss isn't linear. The body adapts to caloric restriction and fat loss stalls. Realistically losing the gained fat — if you don't want to lose muscle — will actually require 12 to 20 weeks of dieting.
Cutting will be harder and harder after every bulk because of fat cell hyperplasia. Over a 9 to 11 month period you gained around seven pounds of muscle if you didn't lose anything while dieting. That's average of 0. Reported over a year, it's to a total of seven to nine pounds.
You gain around seven pounds of muscle over a seven months, or one pound per month. You end up with 12 pounds of muscle after a year as opposed to seven. Ever since the 60s, bodybuilders included bulking and cutting phases. However, even while bulking they wouldn't gain that much fat because the amount of junk food available was much lower than today.
Bodybuilders from the 60s and 70s relied on steak, whole milk, and eggs when bulking up. They ate a ton of it, but it was still good, nutrient-dense food. Nowadays, bodybuilders focus on fast food, pizza, donuts, pastries, etc. In both cases the volume of food is large, but the quality was much different.
The bulk-and-cut approach is a bodybuilding thing.