What is: Bulking? (And common mistakes made when bulking) Bulking is eating at a caloric surplus (Positive energy balance) with the primary objective of increasing Lean Mass, whilst attempting to stay as lean as possible and not sacrificing composition. Bulking is fantastic when done properly, but unfortunately the majority of the time many mistakes are made in the process. Common Mistakes Include- -Drastic Caloric Increase: Many First time (or even experienced bulkers) will look at their current caloric intake (eg 3200 cals) vs the caloric intake of their end goal (eg 4200 cals) and make the drastic jump from one to the other, in the belief that eating the exorbitant calorie surplus will have significant benefit in meeting their goals, this WILL cause undesirable results in the terms of unnecessary fat mass gain.. Many bulkers will look at the weight on the scales going up and see it all as a positive, however the additional fat mass will have no benefit, and will be a huge negative from a composition standpoint (especially when it comes to getting rid of the fat after the bulk ends!) Be a LEAN bulker... not a DIRTY Bulker.. Increase you calories incrementally based on your composition changes to avoid unnecessary fat gain and stay LEAN! -Insufficient Protein Intake A common mistake (Or overlooked factor) of bulking, is neglecting the fact that as your lean mass is increasing (and your calories are increasing) your Protein intake will need to increase.. think about it this way.. if youre gaining muscle, or attempting to gain muscle, your body will require sufficient amounts of the nutrient that repairs and builds muscle! As a general rule of thumb I recommend approximately 1.2g Protein per lb of bodyweight (BW in KG x 2.2), however keeping track of your composition changes will be the greatest indicator of whether your Protein intake is Sufficient to build lean mass, as no two people are built the same! Finally... Patience... Be Patient! Lean mass takes time to build! Commit to the process, stay on track, keep motivated and disciplined and you WILL reach your goal.. Muscle Gain is a Marathon.. Not a SPRINT! For any questions related to nutrition, building muscle, or general gym related questions, Message us on Facebook or contact Jay on 0403 145 518 (Jay has made 44kg LEAN muscle gains in under 4 years... get the right advice.) Book in for a consult today. Like and Share to go into the draw to win a FREE month of Training Jay
Posted on: Thu, 25 Sep 2014 04:33:28 +0000
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