Eating wayy… above your maintenance calories will always add more fat than muscle!
I have suffered a lot due to that.
The word ‘bulk’ seems so bulky to me, that it automatically means to ‘eat a lot’!
Well, do you know this: “You are not what you eat, but what you assimilate and digest”?
Are you sure the 200grams of protein that you are eating is contributing to adding slabs of muscle mass to your frame?
Or maybe, your body only needs 120 grams for growth and the rest is converted into fat.
Or maybe, your digestion is impaired, and your body is not able to digest the protein properly and this is putting an extra stress on your kidneys to filter all the nitrogen waste?
The supplement industry has brainwashed into thinking that more protein equates more muscle!
Have pre workout proteins, have post workout proteins, take BCAA’s, oh and don’t forget your glutamine!
They have scared us the sh$t out us.
So many of us fear losing muscle, that we have our protein drinks right beside where we
Timing may be an important factor for professional athletes, as they want to use every advantage to beat their competition.
But for people like you and me, if we just take care of our overall protein intake (where you don’t need more than 1.6g/kg of BW) and eat that amount in 1, 2 or 3 meals or when ever we feel hungry and not when others want us to!
The other thing to take care when trying to ‘bulk’ or should I say gain muscle is to eat at least 25% of calories from healthy fats.
Fats are super healthy for you when you are trying to gain weight. These fats play a very important role in our physiology and they also keep you full for a longer period of time.
Eating carbs is not a problem at all.
You can eat upto, 40–50% of calories from it if you want to, or you can cut down to about 20%.
It all depends what your body is genetically pre-disposed to.
I know I do well when I eat no more than 300 grams even when I am on a lean bulk.
Just make sure that your carb sources are complex in nature like brown rice, potatoes, quinoa, etc and not refined. Fruits are ok, as the simple sugars in them are released slowly due to the added fibre in them.
Last part of the equation are your veggies.
You need micro-nutrients.
Muscle building is a very complex process which requires vitamins and trace minerals to complete.
And if you don’t have your veggies especially the green ones like broccoli, spinach, it hinders the muscle building process. I would recommend you to eat at least 1 lbs+/day of raw salads everyday.
On the exercise front, you really need to work hard to stimulate your muscle.
Most people don’t have the drive, intensity to push heavy weights. Sure, one can do ego lifting on a leg press machine, by using up all the plates in the gym, but when it comes to doing barbells squats, deadlifts, standing military press or even weighed pull-ups most people shy away!
So this my friend is the ‘healthiest’ way to bulk.
I have gained 40 lbs or so. But it has taken me a long time, due to the mistakes I made but now, I have corrected them, and most of my gains have only come in the last few years and I ain’t stopping before I gain another 20!
I applaud you for this reading this, as educating and empowering oneself is the first step in achieving anything in life.
All the best!