Today, we will be focusing on the nutrition aspect of bulking up. Should you really be avoiding carbohydrates? Find out the answer in this video.
Keep watching to also know the rest of the important bulking diet tips.
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In a nutshell:
It’s quite common for people to have a hard time eating more food while bulking. While this is effective in common circumstances, bulking up or building muscle mass requires a different strategy. Moreover, carbs cause insulin spikes, helping send glycogen to your muscles and making you look fuller. Plus, more glycogen in the muscles means the more likely you’re insulin sensitive and less likely to accumulate body fat. If you want to bulk up, then you must eat like it’s your day job.
Every week, aim to consume an additional 2,000 to 3,000 calories to gain 1 pound of muscle. You may be thinking it’s too much, but you can easily reach this goal with lots of extra eating within a week. Also, if you’re hitting the gym several times a week, which you should be since you want to bulk up, then you have to eat even more. This way, you won’t quickly burn those extra calories you’ve added to your diet. Another important diet tip to follow when building mass is to add heaps of protein to your diet. Protein is a crucial building block of muscle. One of the best ways to maximize protein is to eat high protein foods.
Lots of foods are excellent sources of protein including eggs, meat, nuts, and peanut butter. Make sure to feed your body throughout the day so you’re putting on mass instead of burning extra calories. Afterward, go to the gym so your body can turn protein into muscle. So, if you consume 300 or more grams of carbs per day, then odds are, the fiber in them will make you too full. 5. Don’t just eat whatever food you see. For instance, if you need an extra 500 calories, instead of eating ice cream, go for some whole wheat pasta and lean protein. This way, you’re filling your body with nutrients that come with many health benefits rather than eating ice cream that will only take up space in your stomach. When bulking and working out, the body needs vitamins, minerals, and all sorts of nutrients, and the best way to get them is to eat the right foods. So, try increasing your calorie intake by 200-300 calories a day for the first week. For the second week, increase your daily intake by another 200 to 300 calories per day until you start seeing an increase on the scale.
Sure, it’s a slow process, but it lets your body adapt to the increased calories over time while minimizing excessive body fat accumulation. But since you’ll be needing a lot of calories, you may try supplements. So, stick with the tried-and-true muscle-building supplements such as creatine and protein powder. Liquid calories are one of the silent wreckers in the diets of people who want to lose weight. On another note, liquid calories are also the silent workers for people who want to gain weight. So, consider replacing one meal a day with a calorie-dense shake. You can also have meal replacement shakes as long as they’re made from whole food sources and don’t have excess sugar.
The body is especially in need of food after a workout as it is when the body absorbs nutrients best. At this time, your body is starving for nutrients and without food, it cannot repair itself and grow. For your post-workout meal, take in around 45 to 50 grams of protein. But if you gain weight easily, maintain the recommended intake of protein and aim for half simple, half complex sources. It’s also essential for building muscles.
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