According to the most experienced bodybuilders, winter is the perfect season for bulking up after spending the year working out. Essentially, bulking ensures that you build up a lot of body mass, principally muscle, and inevitably a little bit of fat that can be toned during the spring and summer into the awesome shape that you have been hankering after. Some tips on bulking for those who have no clue:
Focus On Your Food
For effective bulking, you must be calorie surplus. This means that you should eat more than your body metabolism normally requires. Make sure that your meals have a good balance of proteins, carbohydrates, and fats. You don’t necessarily have to eat huge meals; even small meals will suffice very well if you are having 6-8 daily that ensure you are constantly fueled up to help your muscles grow to their potential.
Ideally, you should have 1-1.5 grams of protein per pound of your weight. You can get your protein fix from a wide assortment of foodstuffs like chicken, turkey, fish, eggs, beefsteaks, protein powder, etc. Do not forget to consume complex carbs like oatmeal, peas, beans, and whole grains. Vegetables and fruits help to detoxify and cleanse the digestive system.
Don’t Shy Away from Supplements
Supplements are an excellent way of making up for any shortfall in your diet. Whey protein can be consumed in the form of shakes any time of the day. While whey protein is quick-acting, also consider casein protein, which is slow-digesting and can keep you in an anabolic state during the night even when you sleep. Creatine can be taken both before and after working out; it helps your muscles to recover better and assists in lean mass gain. Even though a protein-rich diet is recommended because of the requirement of amino acids for building muscles, you can separately take BCAA supplements to deliver extra amino acids to your system. Vitamins and other essential nutrients that are required for good health may also be taken as supplements. Ask your trainer for the best steroids for beginners.
Eat After Working Out
Post-workout meals are vital for building muscle because immediately after working out the body is starved of fuel and is most receptive to the delivery of energy and nutrients. Ideally, you should look to consuming a quickly-digestible shake with 50 grams of protein and 100 grams of simple carbs; however, you need to experiment with the proportions to see what works best for you.
When your aim is to bulk up, you don’t need exercises that burn calories too much. Do cardio by all means but only to the extent of keeping fit and healthy. Doing limited cardio also increases your appetite so if you are eating more, it can offset the calorie burn. Resting is very important as it gives your muscles the opportunity of recovering and growing. Adequate sleep at night is also vital not only to rest but also to ensure the production of growth hormones that regulate the overall growth of your body, including muscle mass.
Author Bio: Gary Miller is a professional trainer and an active blogger on fitness and bodybuilding issues. He has recently written a detailed article on the best steroids for beginners that can be taken in addition to diets customized for mass building.