We're gonna focus exclusively on diet and nutrition for that you need to measure your weight every week
what I mean is
that you should weigh yourself once and only once every single week as this is the way through which you can measure that your bulking diet is working or
not and remember your goal here is to gain about half a pound per week or two
pounds per month because that is roughly our body's natural limit for building
muscle.
So if you're gaining weight a lot faster than that you're just gonna be gaining fat and if you're not gaining weight at that rate then you're probably not going to be bulking up or building any muscle at all.
The reasons that I
say once per week here is because if you weigh yourself more frequently than
that you're just gonna get thrown off and confused by your day-to-day
fluctuations in water weight and last thing about this you want to make sure
when you do weigh yourself that it's the first thing in the morning after you
use the bathroom and but do it before you eat anything because that's when you're closest
to your true weight.
Tip number first-
you have to make two meals 1 hr before your workout and 1 meal after your workout as I have seen that they've done a lot of different studies on pre-workout and post-workout
nutrition some found that a small serving of protein before your workout is the most important thing for maximizing muscle growth while others found that
eating protein and carbs immediately after your workout is more important now
it's impossible to know who's right but that's why I recommend that you eat
both soon before and soon after your workout if you want to be absolutely
certain you're doing everything in your power to bulk up fast personally I
would not eat immediately before the workout because that could upset your
stomach and also you don't need to eat right after you've finished your last
set because a lot of studies have confirmed there's not that big of a
difference eating immediately post-workout versus you know waiting an hour or
so but one thing is for certain you want to make sure that your meal contains a mixture of protein and carbs because both of these things have been shown to
have potential muscle-boosting benefits.
You have to realize that at the end of the day one of the most important things about your diet is that you're eating the right amount of
calories every day to maintain a slow steady weight gain.
Tip Number Two-
If you're not eating the right amount
of calories then it does not matter how much protein you're eating or when you're
eating before or after your workouts you're not going to see any progress.
Calories! Calories! I cannot stress this enough when you've taken
care of your calories then only you should worry about your protein intake and honestly beyond
that I do not even track my fats or my carbs.
Tip Number Three-
Is key supplements so again your main focus should
be taking care with your overall calories but there are a few proven
supplements that can help you out-
The first one is creatine
And taking five
grams of creatine every day has been shown to help increase strength and muscle
mass now when you're getting creatine just give basic creatine monohydrate
don't waste your money on something that's like designer creatine that's more
expensive.
Next up is pre-workout
If you take one that has the proven dosages of
beta-alanine citrulline malate and caffeine it's actually been proven to help
you perform more reps and increase your muscular endurance in the gym which is
also gonna help you build more muscles.
Third and finally protein powder
Now
there's nothing magical about protein powder it's just a more convenient way to
fit protein into your diet.
The Four and final tip-
makes sure that you stay consistent with your overall calories
regardless of how busy you are and you just need to stay consistent with your diet plans for bulking.
Just focus on the overall calories you take in the whole day and make sure you eat in calorie surplus only.
Check out my blog on compound and isolation lift for muscle growth.
Conclusion-
These are 5 tips for bulking from which you can build muscles and strength also.
It may also increase your stamina and endurance for which it helps your efficiency in your workout.
If you still have any doubt you can contact me through my mail in contact us section.
And please comment and tell me about your gains by following these 5 tips for bulking.
I'm Rohan Nara founder of Beasthacks.i'm into the fitness from past 3 years and i was 43kg before and then i transformed myself for more details check out transformation stories section.
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