Most bodybuilders and those who want to achieve a magazine-cover physique do bulk before toning and getting ripped to their desired shape or form. The concept of bulking comes down to eating more calories than average so that the body mass is increased to prepare for a more massive workout that will develop robust muscles. When bulking, it is best to follow a weight gain program without the extra fat on the dry mass. But bulking is not just about mass. It would be best if you had bulk nutrients to make you grow bigger and stronger more quickly than your planned timeline.
While bulking, nutrients are essential in your diet to keep you strong and up for any physical challenge. Here are some tips:
How to do bulking effectively while building your stamina and overall health?
1. Control your carbohydrates.
It would help if you had carbohydrates to power up the body at the cellular level. It is the source of energy needed to burn during a workout so that your body will not cannibalize the protein necessary for muscle growth. However, carbohydrates may turn into fat if you over-eat it, so you must control it. Use combustible carbohydrates from vegetables as opposed to eating only rice or bread with a higher carb content.
2. Avoid sweets and processed foods.
Sweets and processed foods are often high in glucose, and the best way to lower it is to avoid it completely. You only need bulk nutrients such as protein and other minerals required for bodily processes. Sweets and processed foods may contain chemicals that heighten your alertness, but they do not have health benefits. These chemicals will only damage your gut and liver.
3. Monitor your calories.
As mentioned in the first two steps, you would need proper nutrition and sufficient calorie intake to support your high-intensity workout and bulking process. It would help if you doubled your calories when bulking, though. To do this without unwanted carbs and fats from processed junk, you would need to check the labels of the food you eat. There are bulk nutrients available in mass gaining supplements. The calorie data are shown in these products, so you need to monitor that as well.
4. Cardio exercise helps you bulk faster.
Blood flow and a healthy circulatory system are beneficial to the growth of your muscles. A healthy heart is needed to support a massive body, so you need to do cardio exercises to keep the heart pumping attuned to your body’s needs. When you are doing cardio exercises, the nutrients that you need for bulking will be delivered faster to your tissues and will develop the muscles you desire in no time.
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5. Do not overwork those muscles and take long rests.
Lifting weights is essential in bulking because you need to tear down those tissues and rebuild it with the bulk nutrients in your diet. Short and powerful lifts will help you do the job, but overworking those muscles will only result in a leaner and slimmer you. It would be best if you also had fats to build those tissues. Advisably, 2-3 times a week is best for bulking. After a heavy workout, take a day of long sleep to rest those muscles and allow them to repair and bulk up.