Chances are if you have spoken to anyone in a gym they have said they are on a "bulk" or they are "cutting". While bulking and cutting are part of a bodybuilding lifestyle, you do not need to gain massive amounts of fat in order t...
Chances are if you have spoken to anyone in a gym they have said they are on a "bulk" or they are "cutting". While bulking and cutting are part of a bodybuilding lifestyle, you do not need to gain massive amounts of fat in order to bulk up and pack on muscle. Many people make this mistake and think the more and more they weigh and the faster they put on the pounds the bigger and stronger they are getting. Fact of the matter is your body is only really capable of adding .5 to 1.5 pounds of lean mass per week. Any weight gain over that is probably just blubber!
If you are trying to get big, here are a few tips on how you can pack on some mass without turning into a fat blob.
Pile On The Protein The #1 most essential nutrient you need when trying to build lean mass is lean proteins such as whey protein powder, tuna, chicken and other lean cuts of meat and fish. Combine this with your amino acids and you'll be in the driver's seat for lean mass gain. If you are ever hungry and don't know what to eat, a protein shake is always a good bet.
Eat a Balanced Diet of Protein, Fats and Carbs (30/40/30) A well-balanced diet is a key component to a lean mass gain. Sure you want to put on the pounds, but you should not be consuming any more than 30% of your calories from fat. You can eat more calories, but be sure to keep it balanced!
Train Compound Movements Compound movements like squat, dead lift and bench press have been shown to recruit more muscle fibers which-in-turn allows the body to generate more natural testosterone - the body's natural muscle-building hormone. So limit the isolation exercises and hit it hard with squats, deads, bench, cleans and other compound movements.
Don't Miss your Anabolic Post-Workout Window Some people think it is a myth, but I am a believer in the 1-2 hours immediately post-workout being a key time to nourish your body. You need to eat your calories one way or another so until it is proven otherwise, be sure to down a whey protein shake and any other recovery supplements in your stack within the hour post-workout. Be sure to eat a meal that contains casein protein and a small amount of healthy fats about an hour before bed. This will keep your body in an anabolic state throughout the night, it will keep your muscles growing and your metabolism firing and burning fat.
Follow these few steps and you'll be on your way to a nice, clean, lean, mean mass gain!
