So you want to build some muscle. It a lot of people’s goals and a lot of people do it wrong. Let’s start with what you should be eating.
When gaining weight, you have to understand what macronutrients are. All food sources are classified mainly into macronutrients. There are 3 macronutrients: Protein, Carbohydrates, and fats.
- Carbohydrates (4 Cal/g) – There are two kinds of carbohydrates fast acting(sweets, chocolate) And there are slow releasing (Rice, sweet potato). Ideally, you would like to consume more slow releasing then fast.
- Protein (4 Cal/g) – They are the building blocks of your body and they help repair and synthesise tissue.
- Fat (9 Cal/g) – They help regulate metabolism and cognitive function as well as store energy in the body for later use.
All of which will contain micronutrients
There is a huge amount of vitamins and minerals you need however when you are gaining weight (bulking) it is very rare not to get all of the micronutrients you need. If you are worried about not getting enough micronutrients you can take a one a day supplement.
How Much Should I Eat?
There are two trains of thought when it comes to how much you should eat. One being eat anything and everything which will get you calories extremely high you will gain muscle doing this however you will also gain a lot of fat which is not ideal. These normal last for around a year until you need to cut which is hard because you have gained a lot of fat and you are used to eating everything.
The second way to build muscle is a slow bulk this is far better however it does take longer. You should do it for a minimum of 1.5 years. I think this way is much better because you will be leaner thought the whole process which will make it easier to cut. There has also been research showing that if you are leaner your testosterone is high which is one of the key factors to building muscle. So how do you lean bulk?
First, you need to find you need to track you calories for a week and change nothing this will be your starting calories. Download an app called myfitnesspal it will be a life saver when you are counting your calories.
Once you have this figure increase it by 250 calories and see if you start to put on weight if you do keep your calories at this level until they stop. If you don’t start to put on weight increase your calories by another 250 calories, repeat this until you start to gain weight.
As you increase your weight your body will need more calories to do everyday tasks and therefore you will need to increase the number of calories you consume. So keep an eye on your weight and once progress starts to slow increase your calories until you are gaining weight once more.
What should you be eating?
The great thing about bulking is that you can have off days and you can fit most things into your diets. As I’ve said above there are three different macronutrients which you should keep an eye on
- Carbohydrates (4 Cal/g)- This is where you should be getting the majority of your calories from around 40-50%. Carbohydrates give you energy for your workouts. You should try to eat slow releasing carbohydrates as these give the most energy and they normally contain more micronutrients.
- Protein (4 Cal/g) – Protein is one of the most important things to consume while you are building muscle as it is the building blocks of your muscles. You should consume around 0.8gs per pound of lean muscle mass this will give your body enough protein to perform protein synthesis which is the muscle building process. If you are struggling to consume enough protein you can take a high-quality protein shake. However, it should be used as a supplement to a solid diet not an excuse to be lazy. https://www.rcr-products.co.uk/product/whey-protein-2/
- Fat (9 Cal/g)- Don’t be scared of fats they will not make you fat they are incredibly beneficial they help to keep your hormones levels stable which is key to building muscle. Don’t let them drop below 15% off your total calories consumed.
What workout program should I be following?
All of this dieting would be pointless if you didn’t workout you need to give you body reason to grow. You need to program those incorporate compound movements and progressive overload if you really do want to gain muscle. Try this program.