Remember that one of the ten commandants of bodybuilding is "Thou shall eat more than 3 meals a day. Now of course there is no way to count your calorie intake to a perfect tee, so just estimate. If you eat a meat pie that the box says has calories a serving with a glass of milk that has 80 calories per serving, then is close enough of a number.
You do not have to search for a tootsie roll to fill in the other 10 calories. Getting adequate calories and protein to grow is the ultimate challenge! A quality gainer can be the game-changer that finally makes the scale go up.
We now have our diet for the day planned out, eat calories per meal for 7 meals. But this raises the question: what do we eat? To understand what the best food for a bulk is we must learn the basics of nutrition. Carbohydrates are what our body uses for energy. Carbohydrates are available for immediate use when needed. In excess though, they are stored as fat. This is why you hear about some popular diet fads that recommend cutting out carbohydrates completely from your food. The problem isn't the carbohydrates, but the amount of them that people eat at a sitting.
Out of the three types of calories, carbs are the most eaten by far in average people's diets. Why do people eat so many carbohydrates? The answer is because the ones that eat so much often don't know what they are or how they work.
Almost all food has carbohydrates in it. The two most prevalent forms of carbohydrates are sugar and grains. Now think of all the food that has sugar and grains in it. Some of the obvious sources are candy, soft drinks, breads, pasta, rice and cereals. Now some of the least obvious sources are milk, barbecue sauce, fruits and juice to name a few. We like to say that the food we like most is the food with the most fat.
This is not always true, often the food we like most does not have high fat content, but carbohydrate content. It's important to understand the amount of carbohydrates you consume, because they can catch you quickly Incidentally rice and pasta are also examples of simple and complex carbohydrates. Simple carbohydrates are unhealthy forms while complex are the healthy forms.
Simple carbohydrates include sugar, white rice and white bread while complex carbohydrates include wheat bread, brown rice and whole grain cereals. Usually when dealing with carbohydrates, "If it's white it's bad, if it's brown it's good. Next we will discuss proteins. Protein is what serves as structural support for our body, which is known as our muscles. Protein is used to repair our muscles after a workout and to build them further.
Remember that our muscles repair themselves most during sleep, however some during the day. This is why it's important to spread out your protein intake over the entire day. It is recommended to get around 1 gram of protein per pound of bodyweight. This number can vary up or down, as some people recommend 0. Protein is abundant in foods such as fish, red meat, poultry, milk, nuts and eggs.
Unlike carbohydrates, there is no "healthy" and "unhealthy" form of protein. However what you eat that has protein in it determines if it's a good food or not. A Pizza Hut pizza may have protein in it, but it's also loaded with saturated fats and simple carbohydrates. This is generally where bulkers go wrong. They assume that if it's loaded with protein and calories then it is a good bulking food, in reality it's a good fat gaining food.
Now on the other hand a chicken breast or a grilled fish fillet has a great deal of protein in it, and they're lean sources too which makes them great bodybuilding foods. There are two main types of protein, whey and casein.
Whey protein is absorbed fast by the body, which makes it great for post-workout nutrition. Casein protein is absorbed slowly, which makes it great for long periods when you will not have anything to eat, such as when sleeping. Fats have their bad forms and good forms.
Saturated fat, which is mainly found in cooking oils coconut oil, peanut oil and butter, is the unhealthiest form of fat. The healthier fat is called monounsaturated fat.
This fat is found mainly in olive oil, sesame oil, nuts, avocados and fish oil. Another type of healthy fats is the EFA's Essential fatty acids. These are found mainly in flaxseed oil , leafy vegetables, fish, shellfish and nuts. EFA's should always be a part of your diet, as they maintain healthy skin and hair, maintain body temperature, promote healthy cell function, and are the only way your body can absorb vitamins A , D , E , and K.
Now the trick to bulking is gaining the most muscle while being efficient with fat gains. If you start eating calories a day you may gain a little more muscle than eating , however your fat gain would be insurmountable.
Bulking is the art of eating just the right amount of calories for your body to build muscle, not any over. This means for every meal, you will try to eat that ratio of carbs, protein and fats.
A sample layout of a day's meals could look like this A healthy bulking diet may seem like a burden, especially at first. However after a few weeks you'll adapt to having to eat many meals a day and buying more food at the grocery store. Supplements are just what they are named, a supplement addition to your workout and diet. They should not be used to replace a diet, but to aid it. While it would be ideal to consume many supplements a day, unless you have an unlimited income then that isn't possible.
There is no easier way to increase your protein consumption than mixing powder with milk in a blender. Like I mentioned above, there are two types of protein for our purposes, whey and casein. Whey is used for rapid absorption and casein for slow absorption. There is no greater benefit in a bulking diet than taking a casein protein shake before bed or a whey protein shake after a workout. Recommendations - My favorite protein shake for post workout is the Met-Rx meal replacement.
The Berry Blast flavor has an awesome taste that cannot be beat. It has a great mix of whey and casein protein, and along with two cups of skim milk, your body will have enough protein to last a while.
It is impossible to eat foods that contain all of the vitamins and minerals your body needs daily. Multivitamins fill in this gap to keep your body running at high efficiency. Creatine is naturally used in your body to increase ATP production, which is energy for your muscles. However as bodybuilders, we required more creatine than what we consume in our meals.
This is where creatine supplementation comes in, our muscles are fueled to lift more weight for more reps. Recommendations - There are ongoing disputes on whether creatine ethyl ester creatine designed for efficient absorption actually works or is turned into waste as soon as it enters the body.
For this reason I stick with the proven supplement, creatine monohydrate. Like protein shakes, these serve as a meal addition or replacement. They are great for people who do not have time to fix meals every 2 or 3 hours. Nitric Oxide has been recently getting a lot of promotion in the media for a great supplement, and for the good reasons. Nitric Oxide increases nutrient delivery to your muscles, which is especially good for during and post workout.
During a workout it allows you to lift more weight for a longer period of time and after a workout it serves as a means to help repair your muscles. Use them every now and then if you need to. Dumbbells will help you get a better range of motion ROM , which are very useful in training.
Decline Press: This is one of the exercises that has been lost in the past couple of years. No one seems to ever use it and that is one problem with today's average training. This is one of the greatest exercises to add more stress to the lower pectorals. Using dumbbells with the pecs is another option for variety and a better range of motion.
Dips: Another good exercise to add to your training is chest dips. This will really bring out your lower pectorals and making your chest look a lot fuller. Another good compound exercise to use every workout. Pushups: Although most people don't use this exercise much, I always suggest to beginners that they try them. It's a great exercise to pump up and tear the muscle fibers and is a good exercise to improve on. Deadlift: One of the best back builders is the deadlift.
This is an exercise that should always be used with lower rep ranges and heavy weights. This exercise is really good for developing the lower back as well. Deadlifts will also improve back thickness which is one of the factors that makes a good back.
Barbell Rows: Another good back thickness exercise is basic barbell rows. This exercise is one of the best exercises used in back training and should always be used to develop the lats of the back.
Pull-ups: One of the basic compound exercises should be added to your workout regime as well. This exercise should be the first exercise you do in a back workout. If you can do more then 12 reps with your body weight, add weight to it. Good in developing width in the lats. Lat Pull-downs: Another good exercise to develop and widen the lats is the lat pulldown. This exercise is a great beginning exercise to strengthen the lats and improve over development.
Squats: The best thigh developer is the basic squat. This stresses the quadriceps and is a great mass builder. If you can go real deep on squatting without sacrificing form do that.
If you can go to parallel, do that. It all depends on your abilities right now. When you get the hang of it, it will be easier to go deeper when squatting. Lunges: Another good exercise to use to develop the quadriceps and hamstrings are lunges. Great way to add mass and develop mass in the thighs. Leg Curls: To further develop the hamstrings is to use leg curls. Just a basic single joint movement to add more mass to the hamstrings.
Barbell Curls: The overall mass builder for developing good biceps is the basic barbell curl. Use shoulder width for this exercise when gripping the barbell. You will most likely feel a pain in the forearms when using this exercise. Make sure to set the bar down slower so you don't get as much pain. You can also use a EZ-Bar to take stress off the forearms. Incline Dumbbell Curls: This exercise is great for creating more peak to the biceps.
Doing this exercise heavy will greatly develop the biceps than most other exercises. Great for adding mass. Chin-ups : Many don't understand how this exercise works the biceps. It works the biceps because it is a compound exercise. Underhand grip and pulling yourself up is a great way to add more mass to the biceps. Close-Grip Press: This exercise is one of the best mass builders for triceps. Develops all the heads with a heavy weight and stimulates the muscle into growth.
Weird movements, but you'll get the hang of it a few weeks after doing them. French Press: Another good exercise is basically extending the triceps at a different angle. Great developing exercise for the three heads of the triceps. Dips: Heavy dips are another good mass building exercise for the triceps. When training the triceps, heavy compounds are the only way to go. Barbell Shoulder Press: Some of the best movements to hit the deltoids are mainly heavy compound presses.
You can go a lot heavier on presses then regular raises causing more stimulation to the deltoids. Push Press: Another over head press where you can add a lot more weight and stimulate the deltoids more than regular seated overhead presses.
Good exercise to develop the deltoids. Dumbbell Shoulder Press: For more variety and stabilizer muscles being used, try these. With dumbbells you get a lot better range of motion ROM which develops the deltoids better. Side laterals: The only raising movement I suggest for deltoids are side laterals. Most overhead presses don't hit the medial deltoid as much as anterior and posterior deltoids. Crunch: One of the basic exercises to work the abdominals is the crunch.
Just a basic contraction to stimulate growth. Oblique Crunch: Side bends are one exercise that can ruin your v-taper. That is why I suggest you use a oblique crunch instead to keep your v-taper and still have obliques. Knee Raises: For lower abdominal work, just simple leg raises are enough to hit them.
Crunches don't hit the lower abdominals as much as knee raises will. Wrist Curls: Just the basic wrist curl is enough to help stimulate growth in the forearm. Most the time it gets worked when doing back exercises. This exercise is good because it is safer then others. Reverse Wrist Curls: Another exercise to stimulate the other side of the forearm. Again another safe exercise and is also worked by other exercises performed with different muscle groups. Calf Raises: Whether it is standing, seated, or donkey calf raises, those are all you need to stimulate growth for the calves.
Many people grow from high rep ranges and serious weights to make the calves pop out. Shrugs: The traps get a lot of stimulation from other exercises, but the basic exercise for traps are shrugs. I recommend barbell or dumbbell shrugs and keep it at that. Now remember don't always expect that your training will make you grow.
When you lift you stimulate your muscles and your nutrition recovers them making them grow and get stronger. Proper nutrition is always your 1 key when starting bodybuilding. This is a bulking routine I've been using for a good time now.
I received the original version from DL, however I have modified it to my personal liking. I've gained a good lbs with this routine and still am seeing steady results. This is by far the best routine I have tried. With a solid diet you are sure to see great results.
If you can get 6 reps at new weight, go up by 5 lbs. Don't go up unless you got 6 reps the last workout.
DB Flat Fly : warm-ups, then 1 work set of reps. Try to get maximum stretch and do it slow. If you get over 8 reps go up by 2. If you can't get 8 reps, that's good - go up in reps each workout until you can get over 8 reps at the new weight. Alternate this exercise each week with Incline DB fly's so you hit upper chest from two positions.
DB Cross Bench Pullovers : lie on bench with shoulders resting just off bench, and feet spread wide for balance, dip your butt so it's towards ground. Have a friend hand you a DB and with arms outstretched, holding arms straight and DB with both hands, raise DB until it's over chest, then lower DB to ground but don't touch ground.
Get full stretch of upper pecs and upper lats This will tie them together. Check out our macro calculator to find out how many carbs, protein, and fat you need for your goal. A lot of people who struggle to gain weight believe that they can gorge on fast food to rack up their calorie intake. But, as much fun as that sounds, unfortunately, gaining weight fast and in excessive amounts can take its toll on our bodies, and that brings several different health risks, too. Gaining weight too quickly can accelerate fat storage, causing changes in insulin sensitivity and the signalling between cells required for building muscle, which can make muscle growth even more difficult.
This diet plan gives you an idea of how much food you should be eating and when. To ensure you reach your calorie targets, keep track of your calorie intake.
You can use calorie-counting apps or simply log it in a notepad. You can prepare your meals the night before or even a few days in advance, making sure you include the following top hardgaining foods. Products such as the Extreme Gainer Blend contain just over kcal per serving, and plenty of carbs and protein, so they make the perfect quick snack or meal replacement.
THE Gainer is an even ore calorie dense option, with over kcal per serving. This is definitely a good option if you struggle to hit your gainer calorie targets. If you prefer making your own shakes, ensure you add an adequate amount of protein, carbohydrates and fat.
This might involve getting a good whey protein or protein blend such as total protein , a good source of carbohydrates such as maltodextrin, and also a good supply of healthy fats, such as peanut butter. To build muscle, you need to eat protein.
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