Going on a bulk is easy. Actually, for most people, the bulk is where they enjoy their life and feel good. The problem is that sometimes going on a bulk can be too easy! When it gets to be so easy, you can overreach which can lead to extra weight along the midsection, the worst kind of all. When you get out of control and start eating things such as Mcdonald's and other fast foods, it becomes a dirty bulk.
You know you have to eat more to gain strength, but sometimes it just turns into an eating marathon. The problem is that although you are gaining fat and weight faster than ever, your loads are still going up which gives you the feeling of progress.
The truth of the matter is, as long as you're getting enough protein, you are still making progress. The problem is the type of growth that you are making.
Don't Junk Food It – Eat Clean!
Just by eating cleaner and using whole foods instead of processed foods, and eating less total calories, you can see continued improvements while not gaining as much fat.
I think that some fat gain is inevitable in almost any scenario, but if you eat healthier and eat right above maintenance, you will be able to gain more muscle than fat, which can help make you look amazing even while you bulk.
To help with a clean bulk, I have a few suggestions:
First off. Make sure you are eating vegetables, Although they are low in calories and fill you up quickly, they have a high density of nutrients and minerals that are essential for building up your body. I recommend eating at least three fist sizes of vegetables a day.
- Vegetables are high in nutrients and help with your daily vitamin and minerals
- Remember, for muscle mass to grow it needs all the puzzle pieces!
Make sure you get about 1 kg of protein per pound of bodyweight. You should be able to do this without taking a whey protein supplement. If you do have to use Whey Protein, I would recommend taking it right when you wake up since your body just went on a (hopefully) 8 hour fast.
Don't Forget The Carbs
Don't Forget The Carbs. Eat carbs, but try to eat whole grain carbs. Again this helps with the fiber content which most bodybuilders lack. Unprocessed foods also take longer to digest in the body and can help keep you fuelled up for hours. This slow digestion can also lead to slower fat gains since your body will use up most of the carbs before storing it as fat.
- Eat whole grain carbs because of its fiber content
- Drink 3/4 gallons of water in a day
- Fiber will also keep you regular and speeds your digestive system
If you drink the right amount of water, around 3/4 gallons a day, along with eating only whole, unprocessed foods, you will find yourself struggling to get in your calorie intake every day, declining excess weight gain! Keep your diet based on whole grains, along with adequate water intake, and I guarantee your bulking cycle will be hugely successful!
Avoid Weight Gainer Drinks
99% of shop bought weight gainer shakes are lacking in premium proteins. Yes, they are high in calories, but most of this comes from the high sugar content! Consuming to much sugar when bulking will make your stomach bloat! Yes, you will bulk, but, you will start to resemble Jabba the Hutt!
My ultimate weight gainer drink is made from store-bought ingredients and is about 900 calories a go! But, remember its best to drink this as soon as you wake because your bodies muscle mass will be needing a top up after resting for eight/nine hours! If you want to gain even more bulk, then drink another mix before sleep!
My Ultimate Weight Gainer Drink
The Ingredients I have perfected over 15 years of bulking cycles:
- One jar of peanut butter
- One punnet of blueberries
- One punnet of raspberries
- High-quality protein powder
- Milk – or your choice (low fat is best)
The recipe for my bulking drink:
- Grab the blender
- One tablespoon of peanut butter
- 2 cups of blueberries
- 2 cups of raspberries
- 3 cups of milk
- 100 grams of protein powder
- If you do not like berries, then add a cup of oats instead
Blend, and you will have a high-calorie drink that's tasty high in proteins and low-fat. If you do not like milk, you can change to natural yogurt! Depending on your preference! Adding this drink that is (processed quickly) will add over 1400 calories to your overall daily bulk!
The Bulking Diet
Foods are the most critical piece of the puzzle when bulking. Which will determine if your bulk is successful or not, eating the right foods is 80% of the mystery when bulking. I like to eat every hour, but some bodybuilders eat every 2 or 3! Over the years I have got much more success eating every hour/hour 1/2.
Here are some points to help you be more successful when bulking:
- Eat carbs, never concentrate on proteins
- 1/3 carbs to 2/3 protein
- Eat low-fat meats such as chicken, turkey, beef
So much information about reps for bulkers on the web! I have tested this over and over again! Because I'm a fitness instructor and a dedicated bodybuilder I see many people workout differently! Listed below are the exercises I have experienced and seen much more muscle growth:
- Rest between reps for 2 minutes
- Lift heavy even if you can only push 2/3 reps
- Then lift a more manageable set minimum ten reps
- Rest for 2 minutes
- Then max the lift again
- rest for 2 minutes
- Then a more manageable weight
You can see the pattern! Never lift the same weight twice. If you can lift more than 10/15 reps, then you need a higher weight. My theory is to shock your muscle mass each time. Never lift the same weight because your body knows what's going to happen!
The more you tear and shock your muscle mass the more it will adapt and grow to that higher weight. This process also makes you much stronger. Being stronger means heavier weight and again your shocking your muscles into growing and adapting to your needs! So, after a 6-8 week bulking cycle you're going to get some huge gains!
There is a lot of information on the internet to get the best bulk! My information comes from years of experience with my own body, but also from many clients I manage. I feel some bulking ideas and plans seem a little on the technical side. You have to keep it simple because too much information can be damaging to your cycle!
Eat, lift and sleep! Lift heavy; you will never gain impressive muscle growth if you do not lift heavy. This because your muscle is there for what you do, if you're not hurting when and feeling sick after a session in the gym then your not trying hard enough! Good luck. If you need any advise or have any questions, then let me know, and I will get back ASAP!