What Are The Best Foods And Supplements For Bulking?It's getting bulking foods list that time of the year where the summer cut is finally coming bulking foods list a close and now the fun begins. Ladies and gentlemen, it's time to bulk! For those of you just starting out, this is probably all new to you and you really don't understand the resumen saponinas y sapogeninas esteroidales of cutting and bulking and why things happen during certain times of the year. If they add a little fat during this time, so be it. They will be wearing a lot of long-sleeved sweatshirts; therefore, they can hide whatever fat they might gain.
10 Newbie Tips For Bulking: Food, Supplements, Training & More!
It's getting to that time of the year where the summer cut is finally coming to a close and now the fun begins. Ladies and gentlemen, it's time to bulk! For those of you just starting out, this is probably all new to you and you really don't understand the concept of cutting and bulking and why things happen during certain times of the year. If they add a little fat during this time, so be it. They will be wearing a lot of long-sleeved sweatshirts; therefore, they can hide whatever fat they might gain.
Not to mention most people go to the beach or go on vacation during these months, so it naturally makes sense to diet and hit some cardio during this time to get in the best shape of the year. Not to mention fat gains with bulking will be apparent, especially when in a bathing suit.
Now on to the good stuff! We all start from scratch. We aren't placed on this planet knowing everything without learning it. So here I am to the rescue! The rest of this article is especially for the new guys who need some tips on how to effectively bulk. The following are ten tips in no particular order to help you on your way to packing on some muscle.
Here is a compilation of things that you should have on your grocery list. You can pick and choose the foods in those categories that you like. While bulking, you want to eat more calories more than maintenance , and also eat more often. So in essence, you will be eating smaller meals than you would if you were only eating three each day like normal humans.
These meals will consist of protein, carbs, and fats. It doesn't have to be anything big; it could be something as simple as an apple with peanut butter. But you should strive for at least small meals per day. By eating more often you will have a constant supply of fuel throughout the day which is a constant supply of nutrients to your muscles to help them grow. Not only will it do that, but it will also help keep your metabolism up so you don't start adding body fat.
You should also be striving for grams of protein per pound of body weight you have. So if you weigh pounds, you want to get between grams of protein a day. Each of these meals can be spread out hours apart. Here is a list of supplements which are great during any time of the year, including while bulking. I do not recommend supplementation for anyone under the age of 18, nor is supplementation a replacement to a good diet. Protein is the building block for muscle.
Without it, you won't make the gains you are looking for. You can use whey protein at any time of the day and it won't hurt you. There are many different brands and flavors out there; find one that suits your taste buds and isn't overpriced. You can use it pre-workout, post-workout, as a snack, or add some fruit and throw it in the blender to use as a meal replacement. It is a quick and easy way to get your daily protein intake.
Casein protein is the best protein you can get to keep you anabolic throughout the night. It is a slow-digesting protein which slowly breaks down over a span of around hours. The last thing you want to do is go into a catabolic state and lose your hard-earned gains.
This protein comes in especially handy before bed when compared to whey. It is a necessity to purchase a good multivitamin. You need to get proper vitamins and minerals which you can't get from food alone. A multivitamin is essential to help with everyday activities and give you exactly what your body needs to maintain a healthy lifestyle.
Creatine will help you not only recover better, but it will help you gain some lean mass quicker. Creatine is one of the most widely studied supplements out on the market today. There are no harmful effects from creatine and it can be used safely before and after workouts.
Creatine can safely be used for both pre- and post-workout. There is no need to do a loading phase or cycle creatine. Fish oil gives you EFAs which are the "good fats" that we all need. Fatty acids are a necessity which most people don't understand. They are important for cellular, heart, and metabolic health. We do not get enough good fats in our diet each day, so supplementing with fish oil is a must.
Amino acids are the building blocks for protein. Without protein, gains are minimized. Amino acids are also used to help the brain function properly.
Everyone needs BCAAs to help build muscle and recover. Yes, protein powder has amino acids in it, but look at the nutrition label and if they are in low doses, then it is best to get yourself some BCAAs.
Compound movements are what make you grow. Isolation movements are more for shaping muscles rather than jacking up the growth hormones in your body and gaining some mass. Compound movements are the squats, deadlifts, barbell presses, military presses, and similar movements. They are any movement that requires more than one muscle to execute an exercise.
These are the foundation to bodybuilding and bulking. It's a fact that you don't grow while in the gym. You grow while you rest outside of the gym. Sure, when you have a nice hard pump in the gym and your muscles are swollen and look larger, you think you're getting bigger and bigger with each set.
That nice pump that we all long for is only temporary. After about an hour those effects start to diminish and you will be about the same size as you were before you stepped into the gym that day. You need to rest your muscles and get adequate sleep at night to help increase growth hormones in your body, which in turn help you gain lean muscle mass.
You should be getting no less than 8 hours of sleep per night. Anything less and you will be cutting yourself short with your gains. Post-workout meals are very important. You can think of it as an old coal train. You throw a whole bunch of coal in to start the train and then you stop giving it coals. Same goes with your body. The food you eat pre-workout gets used as fuel for the body during exercise.
If you don't feed your body, it can't grow. And it is especially needed post-workout because that is when your body absorbs nutrients best.
Then as your workout comes to an end, the fuel has surely run out and it will be starving for more to grow. Your body is literally starving for nutrients at the end of your workout. If you don't feed it, it simply can't repair itself and grow. At the post-workout meal, you need to be taking in around grams of protein. Add in one to two times that amount of carbohydrates grams.
If you are a hard-gainer, make it closer to 2 with most all of them coming from simple sources. If you tend to gain weight easily, it's better to stay closer to the equivalent of the amount of protein and make it half simple, half complex sources. This one isn't rocket science; you don't need a PhD to understand.
Obviously when you do cardio, you use up fuel calories. Calories are what you need to grow. You take away calories, you take away gains. Now I'm not saying to stop cardio altogether, because you don't need to. Cardio is actually a good way to keep from putting on body fat during a bulking phase and an excellent way to keep the heart healthy. Cardio also increases your appetite so you will be able to down some extra calories to make up for the loss you experienced during your workout.
You can get away with doing some low-intensity cardio without losing lean mass gains, so do not be afraid to do cardio while bulking. In order to gain weight muscle , you must increase your calories.
This does not mean you can eat McDonald's or Wendy's every meal, since you would be increasing your calories.
You could do that, but I wouldn't recommend it unless you want to look like a blimp. An easy way to do this especially if you are stuck at the same weight is to track your calories. When you find out how many calories you are eating which maintaining your weight, add calories each day, and by the end of the week see if you gained any weight. Don't forget that calories is equal to one pound.
So theoretically, if you increased your calories by each day for a week you should gain a pound. Now let me explain something to you; this isn't as easy as you may think. You can't just eat some Twinkies or eat a cake. You still need to be eating clean to ensure you don't gain fat.