If you're like me For most, fall/winter is the time to bulk and put on some slabs of meat. If they add a little fat during this time, so be it. They will be wearing a lot of long sleeve sweatshirt types of clothing; therefore, they can hide whatever fat they might gain.
Then come spring/summer is the time to cut and drop the fat that you might have gained during the cold months to show off the new lean mass you added. Not to mention most people go to the beach or go on vacation these months so it naturally makes sense to diet and hit some cardio during this time to get in the best shape of the summer
Bulking during this time will have you looking slightly heavier/bloated than if you were cutting. Not to mention fat gains with bulking will be apparent especially when in a bathing suit.
Now onto the good stuff! We all start from scratch. We aren't placed on this planet to know everything without learning it. So here I am to the rescue! The rest of this article is especially for the new guys who need some tips on how to effectively bulk. The following are ten tips (in no particular order) to help you on your way to packing on some muscle.
1. Food
Here is a compilation of things that you should have on your grocery list (you may pick and choose the foods in those categories that you like):
Proteins:
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, sea bass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Protein Powder
Egg Whites or Eggs
Rib Eye Steaks
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round, 96% Lean Ground Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Complex Carbs:
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)
Fibrous Carbs:
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery
Other Produce & Fruits:
Cucumber
Green or Red Pepper
Onions
Garlic
Tomatoes
Zucchini
Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
Lemons or Limes
Healthy Fats:
Natural Style Peanut Butter or Almond Butter
Olive Oil, Safflower Oil, Almond Oil, Flaxseed Oil
Nuts (peanuts, almonds, walnut)
Nuts and seeds (butternuts, flaxseeds, walnuts, soybeans) - Omega-3
Fatty coldwater fish (mackerel, salmon, bluefish, mullet, sablefish) - EPA and DHA
More fish (menhaden, anchovy, herring, lake trout, sardines, tuna) - EPA and DHA
Olive, Canola, and Peanut - Monounsaturated Oils
Safflower, Sunflower, Corn, Soybean, and Cottonseed - Polyunsaturated Oils
Leafy veggies, seeds, nuts, grains - Omega-6
Veggie oils (Safflower, Sunflower, Corn, Soybean, and Cottonseed), and poultry fat - Omega-6
Oils (canola, flaxseed, soybean, walnut, wheat germ; canola or soybean oil) - Omega-3
Dairy & Eggs:
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Calories & Meals:
While bulking you want to eat more calories (more than maintenance) and also eat more often. So in essence, you will be eating smaller meals than you would if you were only eating three each day (like normal humans). These meals will consist of protein, carbs, and fats.
It doesn't have to be anything big; it could be something as simple as an apple with peanut butter. But you should strive for at least 6-8 small meals a day. By eating more often you will have a constant supply of fuel throughout the day which is a constant supply of nutrients to your muscles to help them grow.
Not only will it do that, but it will also help keep your metabolism up so you don't start adding body fat. You should also be striving for 1-2 grams of protein per pound of bodyweight you have. So if you weigh 150 pounds, you want to get between 150-300 grams of protein a day. Each of these meals can be spread out 2-3 hours apart.
2. Supplements
Here is a list of supplements which are great during anytime of the year, including while bulking. Note, I do not recommend supplementation for anyone under the age of 18, nor is supplementation a replacement to a good diet:
Whey Protein (Concentrate Or Isolate):
Protein is the building block for muscle. Without it, you won't make the gains you are looking for. You can use whey protein at anytime of the day and it won't hurt you. There are many different brands and flavors out there, find one that suits your taste buds and isn't overly priced.
You can use it pre-workout, post-workout, as a snack, or add some fruit and throw it in the blender to it and use it as a meal replacement. It is a quick and easy way to get your daily protein intake.
Here are some examples
Optimum Presents: 100% Whey Protein
Higher Power Presents: 100% Whey Power
CytoSport Presents: Cyto Gainer
examples of Whey Isolate Products Here.
AST Presents: VP2
Prolab Presents: N-Large II
Nature's Best Presents: Zero Carb Isopure
Casein Protein:
Casein protein is the best protein you can get to keep you anabolic throughout the night. It is a slow digesting protein which slowly breaks down over a span of around 6-8 hours. The last thing you want to do is go into a catabolic state and lose your hard-earned gains. This protein comes in especially handy before bed when compared to whey.
Multivitamin:
It is a necessity to purchase a good multivitamin. You need to get proper vitamins and minerals which you can't get from food alone. A multivitamin is essential to help with everyday activities and give you exactly what your body needs to maintain a healthy lifestyle.
Creatine:
Creatine will help you not only recover better, but it will help you gain some lean mass quicker. Creatine is one of the most widely studied supplements out on the market today. There are no harmful effects from creatine and it can be used safely before and after workouts. Creatine can safely be used for both pre and post workout. There is no need to do a loading phase nor cycle creatine.
Fish Oil:
Fish oil gives you EFA's which are the "good fats" that we all need. Fatty acids are a necessity which most people don't understand. They are important for cellular, heart, and metabolic health. We do not get enough "good fats" in our diet each day so supplementing with fish oil is a must.
Amino Acids:
Amino acids are the building blocks for protein. Without protein, gains are minimized. Amino acids are also used to help the brain function properly. Everyone needs BCAA's to help build muscle and recover. Yes, protein powder has amino acids in them, but look at the nutrition label and if they are in low doses, then it is best to get yourself some BCAA's. NTBM has cutting edge technology called " GEAR " that will solve this problem.
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