How Can You Minimize Fat Gains When Bulking? TOPIC How Can You Minimize Fat Gains When Bulking? Is it really a bad thing? Approximately how much fat do you gain when bulking? How long is your usual bulking program? In comes the concept of the clean bulk. Clean Or Dirty Bulking in the process by which bodybuilders make a conscious effort to put on body mass in an effort to increase muscle size and/or strength. Clean Bulking It is most desirable to do this 'clean'. Clean bulking requires a slow, steady and controlled increase in quality mass over a period of weeks or months. At the end of the bulk the bodybuilder also has a minimal amount of fat to shed during their cutting phase in order to reach their desired physique. Dirty Bulking On the other hand 'dirty' bulking often requires no limits on maximum calorie consumption - all that is required is that protein needs are met and that an excess of calories is always consumed. On that initial bulking diet you may have gained 5lbs of muscle and 5lbs of fat, but that can quickly turn into 5lbs of muscle and 15 or 20lbs of fat. Bloating & Bulging Gut while bulking? Is it normal to develop a disgusting belly while trying to add on lean muscle? Im not necessarily trying to bulk up massive. If you are not getting the desired amount of EFA's, I would recommend CLA, a fish oil, flax oil and also Seasamin by SciVation. Our key is to minimize fat while bulking. Although diet, training and rest are key, supplements can play an important role in By. Coupled with this the bodybuilder has the unenviable task of losing all their excess body fat during their cutting phase. It is easier on the body, requires you to learn about the basics of nutrition (which is a good thing in my opinion) and ultimately is the most efficient way of simply getting bigger and reaching your goals. The Basics of a Bulking Diet. How Can You Minimize Fat Gains When Bulking? The first thing to say is that no matter how carefully you plan your bulk, a small increase in fat is inevitable. The care with which you plan and execute your bulk will determine to what extent these fat gains will be. In order to build muscle you must consume more calories than you use up, otherwise the body will not have an excess with which to build you new muscle tissue. The important thing here is monitoring and controlling this calorie surplus so that the gains are steady and mainly muscle, not body fat. The simplest way to do this is by using a calculator where you just fill in a couple of basic stats. Using the calculator should get you an idea of how many calories you need to consume in order to maintain your current bodyweight. Please note that this is only a rough idea, but it is a good place to start. This will be your new target calorific intake. So, for a 1. 80lb person at 1. Daily maintenance calories (when not bulking) = 2. So initial bulking calories (your first week of bulking) = 3. This will be our starting point for the bulking diet. There are, however, a few important points to note: Differing Metabolisms Not all metabolisms are equal and will process foods with different degrees of efficiency. Therefore it is important that you check your bodyweight every week or so in order to check that you are in fact putting on weight. Remember, the calculator is a non- specific guide and should only be used as such. My diet is high protein, low fat/low carb and if I implement a little cardio while staying on top of my diet, is it realistic for me to lose a decent amount of bf while clean bulking? Store Training Find A Plan Nutrition. Keeping in the theme of healthy fats, salmon and other sources of fatty fish should definitely be part of your bulking diet. Whole eggs are great for getting a good source of protein and fat with around 75 Many. 9 foods for effective clean bulking 1 of 9 Linda Xiao Salmon While bulking you want to shoot for eating 30% of your calories from protein. This will ensure that you're providing your body enough amino acids for new muscles construction but not too much. Changing Calorific Needs Once you put on weight your calorific needs will again change. Think about it - your body requires an even greater amount of nutrient in order to maintain the new size you have reached, and the calorie surplus on top of that. Continuous Lean Gains Some people wish to continually bulk and make continuous lean gains rather than put on any excess fat. In these situations, drop your daily calorific surplus from 2. Although growth will be slower, gains will be leaner. Sourcing Calories Ok, now we know how many calories the next question is where do the calories come form? It is important that all of these are included in a balanced, healthy diet. Those on a bulking plan must pay particular attention to there macronutrient intake.
Protein 1 Gram = 4 Calories This is the glamorous macronutrient of the bodybuilding world. Protein supplements are rife which indicates their importance in the diet of a bodybuilder. Protein is essentially what the body requires to build muscle and as such is vital in the diet of anyone trying to pack on lean body mass. The standard WAS eggs which were given a maximum biological value of 1. It should be noted that a low BV does not indicate a poor source of protein. For bodybuilders it simply provides a useful tool in deciding when and how to utilize different protein sources. Whey has they highest BV of 1. Carbohydrates 1 Gram = 4 Calories While protein is the 'glamour' macronutrient the importance of carbohydrates is undeniable. Carbohydrates essentially provide fuel your body if consumed correctly. If not the body will look for other sources, including the muscle you are desperately trying to build. What this essentially means is that the higher the GI value the faster the carbohydrate sources is broken down and absorbed. Insulin essentially triggers storage in the body and if too many high GI carbohydrates are consumed the excess carbohydrates will be stored as fat. This means that the carbohydrate source is more complex and essentially is digested slowly over a longer period of time. It also maintains a steady flow or carbohydrates into the body rather than a massive rush followed by a 'crash' which is often the case with high GI meals. Fats 1 Gram = 9 Calories A bodybuilder's worst nightmare?! The fear of fats is understandable but misplaced. Yes, there are unhealthy fats that will do much more harm than good but there are also essential fats which are vital is your body's metabolism. Water Worryingly overlooked, water is vital is achieving goals in the gym and can be particularly useful when on a bulk. Water is the medium in which all of the body's chemical reactions take place and as such is vital that you are sufficiently hydrated at al times. If you're on supplements (for example, creatine or cell volumizers) water is important in achieving their full potential and without it many supplements are rendered useless. In relation to bulking with minimal fat gains, water is also important in fat metabolism. Macronutrient Ratios I have found that a ratio of approximately 5. Meal Frequency This is another important topic to cover. While it may be possible to consume all your calories with three square meals a day, it is not necessarily desirable. By increasing your meal frequency and spreading your calories into 5+ meals a day you achieve three important objectives: You speed up your metabolism. Your body will get used to the higher meal frequency and as such will essentially be 'running hot' more consistently. As such excess calories are more likely to be burned off rather than stored as fat. You can eat more. For a lot of people eating 3. Three or four large meals may put people off following this route but by dividing your meals up into smaller but more frequent portions you will be able to eat more overall. You maintain an anabolic state. What this essentially means is that your body is provided with a continuous supply of protein with which to build muscle. If your body runs out of protein (as can occur with less frequent eating) it does the reverse and starts breaking down muscle tissue. Generally I would recommend you split your calories equally between meals. It is also important to plan your meals so that you can also achieve your desired macronutrient levels and calorie intake. These can be bought in the form of meal replacement bars and meal replacement drinks. However, the cheapest and most effective way is by making your own. For example: Bananas. Natural peanut butter. Your favorite whey powder. Oats Stick in a blender and blitz until nice and creamy. If you like, add some milk until you achieve a consistency you like. Liquid meals such as this cannot be relied upon to make up your diet however they can be extremely useful in helping you meet your calorific/ macronutrient requirements where needs be. Weight Lifting & Cardio. How Should Lifting Weights And Cardio Be Arranged? This is an important topic in any workout regime, but particularly so when bulking. Cardio is extremely beneficial in all workout programs but when combined with weight training care has to be taken over scheduling. Glycogen is how the body stores carbohydrates in a readily accessible form. Once there is an excess of glycogen the surplus carbohydrates are stored as fat. Therefore it is desirable to spread out carbohydrate consumption throughout the day and to limit the majority of this consumption to complex carbs. Once blood glucose and glycogen stores have been used for energy the body will opt for protein (including muscle) as well as fats to fuel itself. This means that if cardio and weight training are arranged together or within a short time of one another it is inevitable that neither glycogen nor blood glucose levels will have become replenished. In turn the body will start using muscle tissue in order to fuel itself - completely defeating the object of bulking. Both of these factors mean that intense cardio close to weight training is rarely a good idea (unless maybe light cardio forms part of your warm- up in the weight room). With adequate meals in between the body will have enough time to replenish it's glycogen stores and you will have enough time to recover mentally for another serious workout! That way you have enough time to recover from one workout before you move onto your next. This also helps with motivation in that you only have to do one training session a week. If you do decide to put your cardio and weight training on separate days it is still important to have at least one day completely off a week in order to fully recover both physically and mentally. While it is true that incorporating cardio into your workout requires you to up your calorie intake in order to compensate for calories spent, there are far more health benefits associated with it including; Increased metabolic rate which in turn helps reduce bodily fat storage throughout the day. Increased appetite making it easier to eat more later on and increase calorific intake overall. Stronger cardio vascular system which not only improves general health but also allows for more intense weight training sessions. Promotes endorphin release and so helps you enjoy staying in shape. Increases insulin sensitivity.
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