Bulking Tips For Newbies

Bulking Tips For Newbies

When it comes to bulking, most people don’t really know what they are doing. It isn’t as simple as ‘eat what you like and put on muscle’.

In order to put on quality, lean muscle mass, there are several steps that you must follow in order to prevent gaining a high ratio of fat.

 

Tip 1: Track your Macros

The most important step for a successful bulk (and cut!) …

When bulking up, it’s important to remember that you can’t eat anything you like. Of course, you can be more flexible than when you are restricting your calories, but generally you should set yourself goals for protein, carbohydrates and fats, attempting to reach them each day. There are many different ways of calculating your macros, such as calculators that can be found online. Once you have worked out your macros, you should find a suitable method of logging your daily intake.

 

Tip 2: Cleaver Food Choices

If you want to build muscle, then you need to eat healthy and wholesome foods.

Protein

Carbs

Fats

Chicken breast

Brown rice

Nuts

Lean turkey

Oats

Nut butters

Lean beef

Rice cakes

Coconut oil

Table

Wholemeal bread

Flax Oil

Tuna

Whole wheat pasta

Avocado

Salmon

Sweet potatoes

Eggs (and egg whites)

Milk

Cottage cheese

 

 

Tip 3: Track your progress

Tracking your progress when bulking is essential. It will help you see how far you have come, as well as how far away from your goal. There are several things you should track when on a bulk:

 Weight
 Body fat %
 Height (if you are still growing)
 Arm measurement
 Chest measurement
 Shoulder measurement
 Waist measurement
 Hip measurement
 Thigh measurement
 Calf measurement


Tip 4: Supplement

Supplements are designed to supplement your diet, not replace it. However, there are many supplements out there which can boast many benefits when it comes to gaining muscle and they are worth investing in.

Whey Protein is the most common supplement and it is extremely popular due to it being a fast absorbing form of protein which is low in carbohydrates and fat. It is best for those who struggle to meet their daily protein requirements through diet alone. 

Creatine is another popular supplement and is included in things such as pre-workouts. Creatine gives you more energy throughout your workout in the form of ATP, which means you can push harder and for longer, meaning you can create more muscle damage and as a result, build more muscle.

There are hundreds of different supplements out there, too many to cover in just this article alone. Read up and see which ones would be best for you!

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