- Bulking means intentionally gaining weight and building muscle more effectively.
- According to experts, don’t be afraid to be bulky if you want to get in shape. However, plan strategically.
- To maximize muscle gain and stay lean, lift weights, aiming for a moderate calorie surplus.
“This is a profitable season. Winter is a traditional time for bodybuilders to squeeze more muscle with a generous diet and holiday treats.
According to nutrition and fitness coaches, bodybuilders, and powerlifters with a PhD in nutrition, Rain Norton allows you to strategically follow their lead if your goal is a strong and fit physique. increase.
Bulking means intentionally gaining weight by eating excess calories (more than it burns out), often in combination with weightlifting to promote muscle growth.
You don’t have to time the seasons, but the bulkiness of the colder months gives you more flexibility to enjoy the festival.
“Winter bulkiness has a lot of practicalism. Attempting a diet during the holidays isn’t my recommendation as it prepares for disappointment,” Norton said.
Social media can scare people from being bulky because of the pressure to stay lean all year round.
However, constant dieting can backfire. Muscles help create an athletic look, and they need calories to build them, he told insiders.
“Most people significantly underestimate the amount of muscle they need to fit their body, so I think they’re disappointed if they focus on fat loss and don’t get the look they expect. “He said.
Instead, accepting weight gain can help you look torn in the longer term. According to Norton, lifting a heavy object and eating a little extra can increase your profits, and proper timing and patience make it easier to stay lean when bulky.
Bulking can increase your profits
If you are a complete beginner in the gym, you may experience body remodeling, and you lose fat and gain muscle at the same time. However, the benefits of beginners disappear over time. If you go to the gym on a regular basis, it’s likely that you’ll be on a plateau if you’re eating.
You can improve your strength by consistently training and bulking.
“If you want to maximize muscle hypertrophy, having a surplus is a useful tool,” Norton said.
Bulking is especially useful if you have a habit of excessive calorie restriction, as you may be depriving your body of the energy needed to grow your muscles.
Aim for a small amount of excess calorieso Build muscle while minimizing body fat
Bulking’s goal is often to maximize muscle gain, but many bodybuilders do so as part of their weight gain includes body fat.
Weight loss
Or the “disconnect” phase.
According to Norton, don’t overdo it to keep it as thin as possible when it’s bulky. He said he would add about 10-20%, starting with knowing how many calories a day would be needed to maintain his current weight. For example, a person who needs to maintain 2,000 calories a day would add 200-400 calories, for a total of 2,200-2,400 calories.
As for how to get calories, Norton said he eats about 1 gram of protein per pound of body weight. Try eating a wide variety of foods and avoid the extremes of low carbs or low fats, he said.
Be patient — don’t try to finish the bulk early or rush
According to Norton, people often make impatient mistakes during binge eating, overeating or quitting when profits occur slowly.
“When you get tired of waiting, people are chasing the tail. Lean tissue only grows very fast,” he said.
Studies show that depending on factors such as training level, it is realistic to gain 1-2 pounds of muscle per month.
According to Norton, if you want to lose fat, give it bulky time for at least three months and halve the weight loss phase to half the general rules.