Updated: Dec 2, 2020

Bulk is a well known phrase to all the gym-goers and it can be described as a weight-gain ‘‘phase’’. We can categorized bulking in two sectors; clean vs dirty.

Dirty bulk is mainly when someone consumes just literally about anything with the main goal to notice an increase on the scale. Nothing is forbidden! Including sweets, processed foods, meats high on saturated fats and fast food. As you can imagine, gaining weight isn’t that hard!

Clean bulk on the other hand, which is more popular today because it allows you to look good in all seasons of the year, also gives you the benefit of not rushing to lose the ‘‘extra’’ weight/fat in order to have abs on the summer. Though, the gains are coming slower and it requires a significantly greater emphasis on nutrition. Clean bulks put more emphasis on natural, unprocessed, and whole foods that are high on fiber, including fruits and vegetables; and lean cuts of meat that are low in saturated fat and high in protein.

By controlling saturated and trans fats, ‘‘avoiding’’ sugar-sweetened foods when not needed, people find it more difficult to overeat while better avoiding spikes in insulin, which is a hormone that makes fat storage all too easy.

How To Nail A Clean Bulk:

I think I already got you covered on dirty bulking! Just make sure you eat more than you burn and do not bother for the source of those calories! Just don’t call me 1 month before summer comes :).

On the other hand, clean bulking is more work, work and work but obviously the result is unreal, and it stays forever.

Few tips to nail it, check them out!

1. Feet On The Ground.

I know you think ‘‘big’’ during bulking phases, but temper your excitement with reality.

First of all, make sure you stay on surplus of calories so you can move into a positive nitrogen balance, gaining weight nice and steady. The secret? Find what works for you in order to avoid gut blowing.

You will need to figure out how many calories you will need to eat day in and day out in order to begin weight gaining lean mass. Remember, the process is slow but it works. Daily surplus might give you a weight gain between 225 and 680 g each week, therefore, 900 g – 2.7 kg each month. Any other way that gives you more than that, will add up significant amounts of body fat.

Jump on my page and estimate your total daily calories => calorie calculator . When you find out what your daily calories number is, simply add 500 and it will be a good start.

2. Multiple Weight Checks.

While calorie calculators are good, you should bare in might that they provide estimations! We will need you to check in yourself every week in order to see if you gain weight too fast or too slow as necessary adjustments may be needed to balance the process.

3. Protein Is Your Fav Macro.

Of course, all macronutrients are important, however, too little protein consumption during bulking phase is catastrophic. After all, amino acids are the building blocks of protein tissue; responsible for repair and muscle growth. I guess you want that to happen :).

For some (not me!!), consuming the minimum amount of protein daily in a whole-food diet seems to be a challenge. What do I do? I introduce them to the protein powder. If you struggle to reach your daily protein intake, snacking 30 g of protein doesn’t look bad to me!

4. Lifting More.

Do I need to say it? You also have to lift. Nutrition on it’s own works, but the combination of the two is a miracle. A well structured training programme could be a solid push on achieving your goal. Thus, depending on your experience, strengths, weaknesses and accessibility your training programme should be created by a fitness professional.

That is my plan! Are you ready? Click here!

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