Bulking
Nutrition
"Bulking up" refers to hypertrophy of the muscle, so this is where the High calorie/ protein and carbohydrate diet comes in play. In order to bulk up, you must consume more calories than you burn daily.
The main reason you'll need to consume more calories while bulking is because your body will need more energy to progress during your vigorous physical activity you must first decide how much muscle and weight you want to gain.
You will need to feed 200 to 300 calories for every 10lbs of muscle you have or desire, and you will also need to consume 1 gram of protein per lb for the muscle you have and want to gain, so let me put that in simple terms for you.
10lbs of muscle requires: 10 grams of protein and 200-300 calories daily
So if you want to gain 10lbs and you weigh 150lbs, you will need to consume 160 grams of protein and 3200 calories daily. You will need to check your weight regularly so you can increase your calorie and protein intake if needed.
Here’s a mathematical formula.
Goal=160lbs
Protein= 1gm X 160lbs=160gms
Calories=160lbs divided by 10lbs=16lbs
16lbs X 200Calories= 3200 Calories
Daily intake= 160 grams of protein/3200 Calories
Another simple way of calculating your daily calorie and protein needs is to follow this formula.
Desired weight divided by 10=answer X 200=Daily calories
Desired weight divided by 1=Daily protein grams
The main reason you'll need to consume more calories while bulking is because your body will need more energy to progress during your vigorous physical activity you must first decide how much muscle and weight you want to gain.
You will need to feed 200 to 300 calories for every 10lbs of muscle you have or desire, and you will also need to consume 1 gram of protein per lb for the muscle you have and want to gain, so let me put that in simple terms for you.
10lbs of muscle requires: 10 grams of protein and 200-300 calories daily
So if you want to gain 10lbs and you weigh 150lbs, you will need to consume 160 grams of protein and 3200 calories daily. You will need to check your weight regularly so you can increase your calorie and protein intake if needed.
Here’s a mathematical formula.
Goal=160lbs
Protein= 1gm X 160lbs=160gms
Calories=160lbs divided by 10lbs=16lbs
16lbs X 200Calories= 3200 Calories
Daily intake= 160 grams of protein/3200 Calories
Another simple way of calculating your daily calorie and protein needs is to follow this formula.
Desired weight divided by 10=answer X 200=Daily calories
Desired weight divided by 1=Daily protein grams
Supplements
Whey Protein
Casein Protein
Gainers shakes
Creatine
Nitric Oxides
Flaxseed oil
Fish oil
Complete vitamins
Casein Protein
Gainers shakes
Creatine
Nitric Oxides
Flaxseed oil
Fish oil
Complete vitamins
Workout
Since you are bulking up(trying to gain muscle), it is important that you lift heavy with low repetitions, that way you can train the fast twitch muscles in your body. Fast twitched muscles are the type of muscles in your body that can hypertrophy to a very large extent. Your workouts will take place 3 to 4 times a week, you can either workout 3 straight days or alternate every other day.
To make sure your workouts are effective, you must learn how to pair muscles and you must also figure out your one rep maximum for each large muscle group.
Large Muscle Groups Muscles to pair
Chest Neck/Traps/Shoulders
Back Back/Biceps/Forearms
Legs Chest/Triceps
Abs Legs/Abs
Now that you know how to pair muscles, you must now figure out what your one rep maximum is for your major lifts.
Major Lifts
Bench Press
Squats
Dead-lifts
To figure out what your one rep maximum is, you must try to lift as much as you can on your first day in the gym(you definitely need a spotter!!!!!!!). The first thing you’ll need to do when you get to the gym is to stretch your entire body. After you stretch your entire body, you must now decide on which major lift you want to figure out a max for, so when you do decide, you should put weights on the bar that you are sure you can rep 10 times, because this will be your warm up set. After you have completed your warm up set you should rest for two minutes, you will need to do a post warm up set which will help you prepare to max out, so you will need to put on heavier weights than your warm up set(10 lb increase), and rep it 8 times(rest 2 minutes). After your post warm up set is completed, you are now ready for your first one rep maximum attempt.
Your first one rep maximum attempt should be a 10lb increase from your post warm up set (make sure you have a spotter!!!!!!!!). If you successfully and easily execute your first attempt, then this means that you need to add more weight and attempt another one rep max, but if you fail then this means that your one rep maximum is 5lbs in-between your post warm up set and your one rep maximum attempt.
Example: one rep max attempt=170lbs
Post warm up set=160lbs
170lbs-5lbs=165lbs
165lbs= your one rep maximum.
(For those who are successful) you will need to continue maxing until you get to a weight that you lifted all the way but was hard for you to complete. That is your one rep maximum.
*The Whole point of figuring out your one rep maximum is to help you know the amount of weight you should lift while training large muscle groups. Your last set for each Large muscle should be 10lbs under your max, and you should always max out every 2-3 weeks.*
To make sure your workouts are effective, you must learn how to pair muscles and you must also figure out your one rep maximum for each large muscle group.
Large Muscle Groups Muscles to pair
Chest Neck/Traps/Shoulders
Back Back/Biceps/Forearms
Legs Chest/Triceps
Abs Legs/Abs
Now that you know how to pair muscles, you must now figure out what your one rep maximum is for your major lifts.
Major Lifts
Bench Press
Squats
Dead-lifts
To figure out what your one rep maximum is, you must try to lift as much as you can on your first day in the gym(you definitely need a spotter!!!!!!!). The first thing you’ll need to do when you get to the gym is to stretch your entire body. After you stretch your entire body, you must now decide on which major lift you want to figure out a max for, so when you do decide, you should put weights on the bar that you are sure you can rep 10 times, because this will be your warm up set. After you have completed your warm up set you should rest for two minutes, you will need to do a post warm up set which will help you prepare to max out, so you will need to put on heavier weights than your warm up set(10 lb increase), and rep it 8 times(rest 2 minutes). After your post warm up set is completed, you are now ready for your first one rep maximum attempt.
Your first one rep maximum attempt should be a 10lb increase from your post warm up set (make sure you have a spotter!!!!!!!!). If you successfully and easily execute your first attempt, then this means that you need to add more weight and attempt another one rep max, but if you fail then this means that your one rep maximum is 5lbs in-between your post warm up set and your one rep maximum attempt.
Example: one rep max attempt=170lbs
Post warm up set=160lbs
170lbs-5lbs=165lbs
165lbs= your one rep maximum.
(For those who are successful) you will need to continue maxing until you get to a weight that you lifted all the way but was hard for you to complete. That is your one rep maximum.
*The Whole point of figuring out your one rep maximum is to help you know the amount of weight you should lift while training large muscle groups. Your last set for each Large muscle should be 10lbs under your max, and you should always max out every 2-3 weeks.*