Including nutrient-dense, whole foods in your diet ensures that you get adequate vitamins and minerals, healthy fats, and quality protein. Beverages with added sugars, such as sweetened coffee, tea, or regular soda, can be enjoyed in moderation. While a bulking diet allows for most foods, some should be limited because they contain very few nutrients. These include:. Supplement use is highly prevalent among bodybuilders Bodybuilders take supplements for various reasons, including to boost overall health, immune function, and exercise performance 19 , 2.
Still, despite the hundreds of supplements marketed toward bodybuilders, only a handful have strong evidence to support their use. Those backed by studies include 20 , 21 :. They come in powder form and are mixed with water or milk. These supplements can pack over 1, calories per serving and boast sugar, protein, and several vitamins and minerals. When bulking, be sure to include a variety of nutrient-dense foods in your diet to support muscle growth and overall health.
You should limit alcohol, added sugars, and fried foods, though certain supplements can be useful. Bulking is a technique used by bodybuilders to increase muscle size and strength. A dirty bulk refers to a period of aggressive weight gain to promote muscle and strength gains. This article explains everything you need to know…. When it comes to gaining lean muscle, what you eat matters.
This article takes a look at the top 26 muscle-building foods. This article explains what to eat and avoid on a…. Though weight loss is a goal for many people, others hope to gain weight, often to look and feel more muscular or to improve athletic performance….
Just as exercise can help people lose weight, it can also help others gain weight in a healthy way. Here are a few suggestions you can try to start…. But here are some things to think about before you…. A 2,calorie diet is considered standard, but depending on your activity level, body size, and goals, you may need more. This article discusses a 3,. This might not seem like much weight initially and the numbers may even surprise you but the natural limit or rate of muscle growth on average is around 0.
Beginners can usually see quicker results but this then averages out over the duration of a year. You also need to consider that while it might not seem like much in the short term, 25lbs of lean muscle mass in a year will transform any physique.
This long-term mentality is essential for a bulk, yet most people rush this process and get sub-par or unwanted results. When cutting, the length of time is easier to judge. Most people can comfortably lose 2lbs — 3lbs of body fat per week at a sustainable rate. You also see your physique changing from week to week and 12 — 24 weeks is long enough for most people to get lean and have a successful cut. Bulking is the complete opposite.
Changes to your weight need to be minimal with 1lb a week being too high and 1lb every two weeks being far more productive. This accounts for muscle growth and additional water retention that comes with an increased carbohydrate intake. Note — for every 1g of carbs you consume you will also store 4g of water as a result.
This quickly adds up when it comes to the scale weight which is why people see a rapid increase after cheat days or when starting a bulk. The visual changes or lack of… make it incredibly difficult to track progress by eye and this visual feedback alongside the slow changes to scale weight usually forces people to rush a bulk through frustration and impatience. The key to a bulking phase is to plan a long-term bulk and accept that progress will be slow, especially if you want optimal results lean muscle mass alongside minimal fat gain.
With a patient approach in mind, a bulk should last for a minimum of 24 weeks with 36 — 52 weeks being the recommended average for beginners. With the above in mind, knowing when to stop a bulk is more important than pre-planning a set duration of time.
After this point, you will gain body fat at a faster rate than lean muscle tissue and will therefore see diminishing returns for your calorie surplus. In my opinion as well as the opinion of other nutritionists and personal trainers , setting a defined end date for a bulk will often lead to mixed results. People gain body fat at different rates and at a certain point, a calorie surplus will mainly be stored as body fat rather than efficiently being used for muscle growth.
This will vary depending on how you hold body fat but at this point, your insulin sensitivity and nutrient partitioning will mean that your body favors carb utilization and storage towards body fat rather than muscle glycogen. Buy Now. Thermobol 4 x 90 Tablets Bundle — Capsules.
Maximuscle Thermobol Tablets - 90 Pack. Maximuscle Promax Lean Essentials Bundle. Maximuscle Promax Lean Elite Bundle. Promax Lean 6 Weeks Shred Bundle. View all Articles Categories Bodybuilding 32 Gym 2. Article By Gareth Nicholas. What our customers say. Connect with us. Registered in England and Wales. Company registration number VAT no. Please enter a First Name.
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