Tired of feeling like a little wimp? Huh? What did you say, little wimp?
Ok, all jokes and toxic masculinity aside, bulking up is essential for muscle growth. But in order to get the best results, you have to do it right.
So If you’re looking to gain some muscle mass this year, read on to learn how to bulk up the right way.
Increase Your Caloric Intake
Bulking up, by nature, requires fuel for your body to convert to muscle. Without an excess of calories stored up in your body, there’s nothing for your body to build into muscle!
This is achieved by consuming more than your daily maintenance amount of calories, but not too much more. But how do you if you’re consuming enough?
A good rule of thumb is to multiply your body weight by 16. So if you weigh 175 lbs, multiply 175 x 16 to get 2,800 calories. Start by chowing down this many calories each day, and adjust accordingly if you don’t see results after a few weeks.
Fuel up With the Right Stuff
While bulking up might sound like a fantasy for some, you know, with the endless pizzas, fast food burgers, and ice cream, it really isn’t that at all! You want to find the right balance between protein, fat, and carbs.
Aim for a 40-30-30 percentage breakdown of protein-carbs-fats.
This means 40 percent of your caloric intake should be in the form of protein. And that’s more than just a juicy steak at dinner time. You should consume protein at every meal in the form of stuff like lean meats, fish, quinoa, lentils, spinach, and eggs.
Eat most of your carbs on workout days so the energy gained is quickly converted and shoot to eat your biggest meal right after training. At that point, your body is hungry for more fuel and will convert muscle into fuel if your gas tank is left on empty.
Hit The Weights Hard and Often
Converting all these calories into muscle takes hard work. You’ll want to shoot for four training days a week, rotating which parts of the body you focus on. Doing a higher amount of reps is more important than lifting more weight, so bring the weight down if you have to.
And don’t forget it’s important to build in rest days and get at least 8 hours of sleep because that’s when the muscles actually grow. Tapping into your circadian rhythm is important for muscle growth and there are products out there that will help maximize your body’s potential. Click here if you’re wondering where to buy sarms online.
Avoid Processed Foods
Like we already said, avoid junk food. Not only is it bad for your health, but the added sugars, salts, and oils will add an unwanted layer of fat and cause you to go into a “food coma.”
Eat unprocessed whole foods and plenty of vegetables at every meal. Go for things like whole grains, potatoes, rice, and oats when loading up on carbs and avoid processed foods like bread and pasta.
How to Bulk the Right Way
If you follow the steps in this guide then you’ll be well on your way to a proper bulk up. How to bulk is no mystery, it just takes some due diligence, hard work, and a bit of patience. Say goodbye to skimpy 2020 and hello to muscular 2021!
If you enjoyed this article check out some others on our blog for more great info.