Bulking is a term commonly used by bodybuilding and it generally refers to a gradual increase in the number of calories consumed outside the needs of your body along with intense weight training, while some people see it as unhealthy, others insist that it is a safe and effective method. To gain muscle mass, this article explains everything you need to know about weight gain and the bulking phase in beginners, including what it is, how to do it safely, the foods you should eat and avoid, and the most appropriate supplements for you at this stage.
Amplification and its difference for slimming in bodybuilding
Bulking is the stage of muscle gain in which you are intentionally supposed to consume more calories than your body needs for a specific period, often 4 to 6 months, and these extra calories provide your body with the fuel needed to enhance muscle size and strength during weight training to varying degrees.
Body fat tends to accumulate during the bulking phase due to the increase in calories and the cutting phase or the fat loss phase indicates a gradual decrease in calories and an increase in aerobic training to reduce excess body fat as opposed to the bulking phase, which allows for improved muscle contouring
But during the cutting phase, bodybuilders eat fewer calories than their bodies require, which puts them at a disadvantage for building muscle, and the goal of this stage in general is to maintain muscle mass and not increase it while reducing body fat, as one of the reviews found that the average caloric intake For bodybuilders during the bulking phase it was 3,800 calories per day for men and 3,200 for women, compared to 2,400 and 1,200 calories during the cutting phase, respectively.
Determine caloric and macronutrient intake in the amplification phase
In the bulking phase, you need to eat a lot of calories, that is, more than your body needs, as you can estimate your daily calorie needs using a calorie counter that takes into account weight, gender, age, height and physical activity level to estimate your daily calorie needs.
Experts recommend consuming 10-20% above your daily caloric needs to maintain weight during the bulking phase with an average weight gain of 0.25-0.5% of your body weight per week for example if you need 3000 calories per day to maintain weight you should aim It consumes 3300-3600 instead for amplification.
Meaning for someone who weighs 150 pounds (68 kg) this equates to an increase of 0.4-0.8 pounds (0.2-0.4 kg) per week while beginner bodybuilders with 6 months or less of weight training experience should aim for the end. The highest of this group of calories and bodybuilders with many years of experience should target the best tip to reduce increases in body fat during the bulking period.
Once you have determined the number of calories you need to gain weight, you can determine your macronutrient ratios and these macronutrients are carbohydrates, fats and proteins, which are the nutrients needed in larger quantities in your diet for bulking.
Carbohydrates and protein contain 4 calories per gram, while fat contains 9 grams. Experts recommend getting:
- 45-60% of your calories from carbohydrates.
- 30-35% of your calories from protein.
- 15-30% of your calories from fat.
For example, if you decide that you need to eat 3,300 calories a day, your diet may contain:
- 371-495 grams of carbohydrates.
- 248-289 grams of protein.
- 55-110 grams of fat.
While you can make adjustments based on your nutritional needs but your calories from protein should remain 30-35% to support muscle growth, you can also use calorie tracking apps to help you stay within your calorie budget and macronutrient ranges.
Is the amplification stage safe?
Many people consider gaining weight in the bulking phase unhealthy because it can increase fat mass especially when the caloric surplus is very high during bulking, as some bodybuilders also tend to eat foods that are high in calories and poor in nutrients that are not normally consumed. During the cutting phase, including sweets, fried foods and these foods when eaten as part of a high-calorie diet can increase signs of fat and obesity, promote insulin resistance, and raise blood lipid levels. However, an increase in volume is not related to overeating or Unleash all cravings.
The bulking phase can be done in a healthy way if you maintain an adequate caloric surplus and focus on eating nutrient-dense foods as these foods contain a high amount of nutrients to count the calories and remember that the bulking phase must be followed by a drying phase to reduce fat levels resulting from the bulking phase .
Foods to eat and avoid during the bulking period
Your diet is essential for proper intake so remember that just because a food is high in calories and will lead to a caloric surplus does not mean that it is great for gaining muscle – or for your health in general.
Foods to eat
Including high-quality nutrient-rich foods in your diet ensures that you get adequate vitamins and minerals, healthy fats and high-quality protein.
- Fruits: apples, avocados, bananas, berries, grapes, kiwi, oranges, pears, pineapples, and pomegranates.
- Vegetables: Asparagus, watercress, beets, broccoli, carrots, cabbage, cucumber, kale, mushrooms, and peppers.
- Starchy vegetables: peas, potatoes.
- Grains: corn, oats, quinoa, and rice.
- Seafood: Cod, lobster, lobster, salmon, scallops, shrimp, tilapia, and tuna.
- Dairy products: butter, cheese, milk, and yogurt.
- Meat, poultry and eggs: ground red meat, skinless chicken, sirloin, turkey, whole eggs.
- Legumes: black beans, chickpeas, lentils, lima beans, and pinto beans.
- Nuts and seeds: Almonds, chia seeds, flax seeds, sunflower seeds, and walnuts.
- Oils and nut butters: Almond butter, peanut, avocado, canola oil, and olive oil.
- Drinks without added sugar: coffee, diet soda, unsweetened tea, water.
Foods to limit
While a regular diet allows most foods, some should be limited because they contain very few nutrients, including:
- Alcohol: Alcohol interferes with your body’s ability to build muscle, especially when you are intoxicated.
- Added sugars: Added sugar, which is common in candy, desserts and sugar-sweetened beverages, is associated with several negative health effects when consumed in excessive amounts.
- Fried foods: Eating fried foods may increase the risk of heart disease and type 2 diabetes. Fried foods include fried chicken, onion rings, cheese curds, and fish.
The best dietary supplements to gain muscle in the amplification stage
Creatine is a molecule that is naturally produced in the body and provides energy to muscles and other tissues.However, taking it as a dietary supplement can increase muscle creatine content by up to 40% outside its normal levels.This affects muscle cells, which promotes muscle gain.
In fact, a large amount of research shows that creatine improves muscle strength, this is good news if you are trying to gain muscle during the bulking period as it gives you greater and better strength during exercise which leads to greater increase in muscle mass over time also creatine can also increase the water content In muscle cells and this may cause the muscle cells to swell slightly and produce signals for muscle growth.
Moreover, supplementing this may increase the levels of hormones involved in muscle, such as IGF-1 and growth as some research shows that creatine can reduce the decomposition of proteins in your muscles. In general many researchers have studied creatine supplementation and its relationship with bulking and one thing is clear which is that creatine can help increase muscle mass as creatine has also been studied extensively and has a prominent safety profile so if you are looking for a nutritional supplement to help you gain muscle in the bulking phase So think of creatine first.
2. Protein supplementation
Getting enough protein is crucial to gaining muscle, as you may need to consume more protein than is broken down in your body during normal processes, while it is possible to get all the protein you need from protein-rich foods, some people may want to consider eating Protein Supplement As there are many different protein supplements available but the most popular ones are whey protein, casein, and soy protein.
Other protein supplements contain protein isolated from eggs, beef, chicken, or other sources.Research shows that adding extra protein via nutritional supplements increases muscle slightly in people who exercise.However, the effects are likely to be greater for people who don’t get Enough protein in their regular diet.In fact, some research shows that consuming very large amounts of protein supplements does not help gain muscle if you are already following a high protein diet.
Many people wonder how much protein to eat daily and if you are an active individual trying to gain muscle, then 0.5-0.9 grams of protein per pound (1.2-2.0 grams per kilogram) of body weight may suffice.
3. Weight gain supplement (MASS GAINERS)
Weight gain supplements are supplements designed to conveniently help you get more calories and protein as they are commonly used by individuals who struggle to gain muscle and some people find it difficult to gain muscle even when consuming large amounts of calories and lifting weights.
Although the caloric contents of weight gain supplements differ, it is not uncommon for them to contain more than 1000 calories per serving and many people believe that these calories come from the high amount of protein in them because they are very important for building muscle and yet most of the calories It actually comes from carbohydrates as well and there’s often 75-300 grams of carbs and 20-60 grams of protein per serving of this high-calorie supplement.
While these products can help you consume more calories, it is important to realize that there is nothing magical about weight gain supplements as some research in physically inactive adults has shown that increasing calories significantly can increase mass. Lean fat like muscle and as long as you eat enough protein.
However research in adults who have been weight trained has indicated that consuming a weight gain supplement may not be effective for increasing lean mass.
Beta-hydroxy beta-methylbutyrate (HMB) is a molecule that is produced when your body processes the amino acid lysine.HMB is responsible for some of the beneficial effects of protein and lysine in your diet where it may be particularly important to reduce the breakdown of muscle proteins.
While HMB is produced naturally by your body, taking it as a supplement allows higher levels of HMB and may benefit your muscles. Several studies in adults without prior training have shown that taking 3-6 grams of HMB per day can improve gains in Lean body mass. Fats.
However other research shows that similar doses of HMB may not be effective at increasing muscle mass in adults with experience with weight training.
This could mean that HMB is most effective for those who start exercising or increase their intensity of exercise, i.e. for bodybuilders.
5. Branched chain amino acids
Branched Chain Amino Acids (BCAAs) are made of three individual amino acids: leucine, isoleucine, and valine. BCAAs are critical for muscle growth and make up about 14% of the amino acids in your muscles.
Almost everyone consumes BCAAs from food every day but it is also common to take BCAAs as a supplement as a small amount of research has shown that BCAAs may improve muscle gain or reduce muscle loss compared to a placebo.However, other research shows that BCAAs may not produce an increase. Greater muscle tone in those who follow an exercise program and it is likely that BCAA supplementation may only benefit you if you are not getting enough high-quality protein in your diet and although they may be beneficial if your diet is inadequate, more is needed. From information before BCAAs are recommended for use as a muscle gain supplement.
Beta-alanine is an amino acid that reduces fatigue and may increase exercise performance.One study showed that taking 4 grams of beta-alanine daily for eight weeks increased lean body mass more than a placebo in novice bodybuilders, where another study reported that adding a beta supplement Alanine to a six-week high-intensity training program increases lean body mass by approximately 1 pound (0.45 kg) more than a placebo (33) while more research is needed on beta-alanine and muscle gain.