What Is The Best Bulking Program?My friend Lynn, bulking healthy is a great football coach and has a sweet motorcycle asked for some bulking up advice for his players. They have all summer to train and want bulking healthy put on some serious mass. This post will epidural steroid injection cervical radiculopathy the key elements to putting on strength and size while minimizing your overall fat gain. Our goal is to gain as much muscle as possible while minimizing the fat, so that you end up bupking a solid well-built frame rather than just looking like a bulking healthy guy who maybe lifts weights. Your goal is to gain weight.
How to gain weight the healthy way | Summer bulking diet | The Healthy Gamer
My friend Lynn, who is a great football coach and has a sweet motorcycle asked for some bulking up advice for his players. They have all summer to train and want to put on some serious mass. This post will detail the key elements to putting on strength and size while minimizing your overall fat gain.
Our goal is to gain as much muscle as possible while minimizing the fat, so that you end up with a solid well-built frame rather than just looking like a fat guy who maybe lifts weights.
Your goal is to gain weight. Your body cannot create something from nothing. Therefore you need to take in more calories then you expend in order to gain muscle.
You can still gain strength, endurance, speed, etc. But without a caloric excess you will never put on any noticeable size. This is the wrong mindset. Temporary diets will create temporary results. Lifestyle changes will create permanent results. But very simply macro nutrients are your carbs, fats, and proteins. Manipulating your intake of macro nutrients is the easiest and best way to change your body composition.
If you want specific numbers on how many grams of protein or carbs you should take there are lots of good resources out on the net. But I think those numbers confuse the issue, so how about I just tell you what kinds of things should make up a meal. You get the idea. Every meal has a meat portion, a carb portion, and some veggies.
I recommend buying a big bag of spinach every week and having a spinach side salad with each meal. For example… if you wanted to gain more weight, instead of one sweet potato with the chicken thighs, you could eat one and a half sweet potatoes. See if eating less grains makes you feel better and helps your body composition. Now after a meal of meat and sweet potatoes I feel more energized. This is the greatest signal for me to avoid grains.
Cholesterol is a building block of testosterone. And testosterone is essential to building muscle. Bulking can be really difficult for some people. Ectomorphs especially can find it really tough to get enough calories in to grow, especially as a teenager. Here are some of my favorite foods to help pack in the calories and not break the bank. Fast food is not a good option to get in extra calories.
Think of the long term. They are an excellent source of calories and healthy as well. This post is written for beginner and intermediate level lifters in mind. Full body workouts are the way to go for gaining lots of size quickly, especially for beginners.
This is not an effective way to train for most people. In as little as 45 minutes three times a week you can build a very solid foundation of muscle. You should feel completely refreshed and healed up for each session so you can give full effort to each workout and make some great strength gains in the process.
I like to do my high intensity cardio sessions immediately after my leg workouts. Cardio is great for getting bloodflow throughout the body and actually helps you to repair and recover faster because of this improved circulatory system, and thus helps you build more muscle and gain more strength.
And now I take just a few of the most effective supplements. There is a noticeable difference in muscle soreness and recovery time when taking g of protein in a shake after a workout as opposed to not doing that. My favorite is Myofusion protein from Gaspari nutrition. It tastes great, mixes well, and has been super effective in helping in muscle recovery.
Creatine is one of the most misunderstood supplements out there. In short creatine helps pull water into your muscles and that increased volume makes you look bigger and also makes you stronger. It is not a steroid. Therefore you can lift heavier weights, creating more muscle growth and more strength growth. Just take 5g a day in the mornings. Just 5g a day is all you need. If you take creatine you should consciously drink more water throughout the entire day.
You should not take creatine if you do a lot of outdoor physical activity that leaves you regularly dehydrated. Most pre-workout supplements are just loaded with junk and provide you with an unnecessarily high level of stimulants.
I prefer to just drink a cup of green tea before my workouts now. Multivitamins are great and just help fill in the gaps in your diet. I recommend NOW Adam, it has great reviews and a great profile. Multivitamins is one area that it makes sense to buy quality, because some of the cheap stuff you get from wal-mart might not even be digested by your body.
Vitamin D3 — Great to supplement with, improves your overall mood and energy levels. I recommend NOW foods D3. NOW foods produces quality vitamins. Consistent training and consistent nutrition will lead you to an incredible body over the long term.
No one is perfect. It took me years before I could completely cut out junk food from my diet. But everytime that I failed, I eventually got back on track. You should keep track of all your goals in a notebook and review them weekly. Write down your workouts in a notebook. Your body will only adapt to the stress you put on it. It forces you to constantly progress week over week. Each meal should contain: One portion of meat. I find for me at lbs ozs of meat per day along with two scoops of protein 50g is enough protein to keep me fueled.
One portion of fat. Generally the fat just comes with the meat and from the cooking oil used. One portion of carbs. Two chicken thighs with one sweet potato. You can set your oven to degrees, coat the chicken thighs with seasoning, cut up the sweet potato into quarters, then bake it all for about 40 minutes. Steak with sweet potatoes. Stir-fry with 2 cups cooked rice. Meal I just made, was cooking in the oven as I was writing this post: A word of caution: Pork is another great cheap protein source.
Great source of carbs. I have a jar of peanut butter that sits next to my computer. Almonds are my favorite but can be a little pricey. Peanuts are the cheapest. Workout This post is written for beginner and intermediate level lifters in mind. Pre-workout Supplements Most pre-workout supplements are just loaded with junk and provide you with an unnecessarily high level of stimulants.
Vitamins Multivitamins are great and just help fill in the gaps in your diet. Motivation Consistent training and consistent nutrition will lead you to an incredible body over the long term.
Failure is the best teacher. Failure causes you to adapt and change. Write down your goals You should keep track of all your goals in a notebook and review them weekly. For example good goals are: Gain 25lbs to my squat by July 30th, Gain 2lbs of muscle this month. Cut 30 seconds off my mile by July 30th, Share your goals with friends and ask them to keep you accountable to those goals.