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 “You are what you eat” now, that is not 100% true however there is some truth to that.
When bulking this winter keep in mind that fat gains are inevitable, but the “clean” and “lean” foods that you eat can help keep the fat gains minimal.Weightlifters found that adding muscle while losing fat was extremely hard, thus they began a fad in “bulking”. The process in which mass is added albeit muscle and fat, the latter of the two being eliminated in the “cutting” phase at a later date. Throughout the duration of a bulk eating, sleeping, and hard work are the vital elements yielding growth. For best results a high caloric surplus, at least 8 hours of sleep, and a rigorous workout regimen are in order. Diet: To remain anabolic, I suggest eating every 2 hours and by eating I mean EATING. Most people don’t understand the amount of food needed to grow, and forced eating is a common occurrence during a bulk. Genetics is the determinant in this formula for mass. Some people are carbohydrate sensitive, while others are protein sensitive. So, for the first few weeks of the winter experiment and figure out what works best for you and stick with it. In order to find out your target caloric intake you must first find your maintenancelevel, to do so multiply your weight by 18. For instance, I weigh 175lbs x 18 = 3150. Now that is my average daily caloric level for maintaining my body, not gaining more muscle. I suggest adding 500 calories to begin with and then following the plan below: Week 1 : +500 calories Week 3 : +750 calories Week 5 : +1000 calories Week 7 : +1500 calories Please note that these are all suggested values, and when I am bulking I do not even count calories…but rather attempt to eat as much as I possibly can. That doesn’t necessarily mean that I eat junk food but rather larger quantities of healthy food. This is what my numbers look like on a bulk: ~5250 Calories 300g of Protein/750 g of Carbs/125g Fats Sleep: 8 hours of sleep is an absolute necessity. It is when your body releases growth hormone and repairs your muscles from a strenuous lifting session. Training: Again, remember that everyone responds differently to different types of training. I personally use and suggest a 5x5 program with heavy compound lifts. Meaning 5 reps x 5 sets, and the big four compound lifts; deadlifts, squats, bench press, and pullups. Enjoy getting big this winter.
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