Bodybuilding bulking meal planOld-school bulkers are correct in that you need to eat more food than usual to build muscle efficiently, and new-schoolers are correct in that ballooning your body fat percentage is not only unnecessary for muscle building, but detrimental. It marries what bodybuilders have known anecdotally for decades with what modern scientific research into muscle hypertrophy has revealed, giving you the best of both worlds. In other words, clean bulking allows you to gain muscle bulkington xmas lights 2015 good bulking diet bodybuilding as possible, without forcing you to get fat in the good bulking diet bodybuilding. Would you rather gkod to this article? Click the play button below! Want to listen to more stuff like this? Check out my podcast!
How to Successfully Clean Bulk In 6 Simple Steps
Getting big requires a lot of heavy lifting, both in the gym and in the kitchen. The gym lifting is relatively simple, just not easy. I suggest picking one written by a coach you trust and hitting it with intense desire and bulldog determination. Don't try to "tweak" it or outcoach the coach and you'll be successful. The lifting you do in the kitchen is another matter.
Adding weight, meaning scale weight, is easy. Simply eat anything that isn't nailed down for a few months and your weight-gaining woes will be a memory, along with your abs. Sadly, for the truly genetically hapless, this kind of uninhibited "see-food" bulking can result in a three to four pound fat gain for every pound of new muscle.
That isn't an acceptable tradeoff for any bodybuilder, especially one who doesn't want to own a separate set of fat pants. What I'm about to present is different. This isn't an old school sloppy bulking program that will quickly obliterate your abs and leave you facing a lengthy dieting phase for just a few pounds of new muscle.
This is refined and efficient; a lean gain diet program designed to add muscle without sacrificing the physique in the process. Call it 21 st century bulking or whatever the hell you want. I call it the most effective way to gain muscle while staying in shape.
The program is divided into two different days — one plan for training days, the other for off days. By "training" I mean heavy weight training in the gym, not any type of cardio or conditioning. A cardio-only day is considered a non-training day in this plan.
Once liver and muscle glycogen needs are met, higher insulin levels lead to increased body fat storage. This is why the plan substantially reduces or eliminates carb intake at these times and replaces it with protein and healthy fats. This helps mitigate appreciable fat gain, even with a calorie surplus. While cardio is often unnecessary — and sometimes not even desirable — in a growth phase, it can be used with this program depending on goals and body type.
There are two distinct times when body fat stores are most easily tapped for energy: Take this number and multiply it by the amounts listed in the sample plan to arrive at the correct numbers for your lean body mass. So for the pound lifter, instead of having 90 grams of carbs and 35 grams of protein at meal 1 on his training day, he'd have 90 x 0.
This is an off-season program, and as such those with a higher metabolism may be able to get away with being a little "looser" in their food selections. That said, the following list of food selections will lead to the best results:. Working with the body's natural insulin production and utilization is the ticket to maximizing muscular hypertrophy while minimizing fat gain. When combined with a kick-ass weight training routine featuring heavy doses of the basics, most trainees following this program can expect significant muscle gain in as little as eight weeks.
Plug your numbers into the Lean Mass Calculator and watch your muscle grow — no off-season fat pants required! Here are the symptoms of low testosterone and everything you need to know to fix it. Some guys are just too tall, too beefy, or too tight to do Olympic lifts.
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You need more than shrugs for big traps. Add one of these four movements to your list. The full-body routines of guys like Gironda and Schwarzenegger work as well today as they did 40 or 50 years ago.
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Most of us know how to train a muscle, but most of it seems to get flushed down the toilet when it comes to abs. Here's what you need to know. Being lean, strong, and muscular is awesome. But can the pursuit of fitness take a bad turn down a dark path? Watch for these signs. Pulldowns, overhead presses, bench presses, pull-ups, rows. Your form sucks on all of them.
Here's where you're messing up. And it delivers, every time. Creating Super Soldiers is a way to increase the strength and stamina of fighting men and women while simultaneously increasing survival rates. What to eat to help you pack on muscle, not fat, fast. Check out the plan. Five reasons why this type of squat beats the standard version for most people.
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Choose one of these 8 proven splits and get to work. Admiration of that famous big butt is ruining women's backsides. Cortisol Control Dietary Myth Busting. Opinion Bodybuilding Diet Strategy. Soldiers Should Juice Up by TC Luoma Today Creating Super Soldiers is a way to increase the strength and stamina of fighting men and women while simultaneously increasing survival rates.
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