FREE Muscle Building Program
Gain Muscle, Burn Fat And Increase Strength!
Enter your first name and a valid email address for free instant access to these muscle building workouts.
The idea amongst bodybuilders of bulking up in the off-season has changed a lot in the last 50 years. Today there are many top natural bodybuilders who only change their body-fat by a few percentage points in the "off-season" when they do not compete.
It was the four-time Mr. Olympia champion Ronnie Coleman who said that the only time he managed to get striations in his glutes was when he kept his body lean for over a year. Although this has not been scientifically proven it makes sense that a muscle will get harder if it is kept lean.
It does not mean that bulking up is something that you should never do but it means that when you do bulk up that you keep it in control, otherwise you are just getting fat. There are a few basics that you should be aware of when bulking up.
We already know that the only way to build muscle is to consume more calories than we use but this can be a fine line between having too many calories or too few calories so it is best to use a well-proven formula that has proven itself to work.
You can a daily calorie expenditure calculator for free online which will give you the basic calorie requirement that you need to do the energy out-put that you do. It is recommended by the experts that you add 800 calories to this figure when you are bulking up.
So letís say that your total daily calorie expenditure plus the 800 calories added comes to 3500 calories a day. If you are bulking up and adding muscle at the same time then you will know that you need to try and eat as often as you can.
So if you can manage to eat 7 times during your day then you would be eating 500 calories for every meal. That would only be achieved by planning ahead so that you do not resort to eating junk food during your day when you start to get hungry.
The only way to do this correctly is to pre-pack your meals before you leave home by preparing them the night or the morning before. The bulking diet listed below is something that would suite a calorie requirement of around 3500 calories per day.
Breakfast, 8 a.m.
5 Egg whites, 2 turkey hotdogs in a whole wheat bun with a glass of skim milk
Mid-morning meal, 10 a.m.
Roast beef sandwich and a glass of skim milk with some almonds
Lunch, 12 p.m.
Roasted chicken breast salad with a glass of skim milk
Mid-afternoon meal, 2 p.m.
Protein bar with a small protein shake
Pre-workout meal, 5 p.m.
Ultra-Lean Pocket with a glass of skim milk
Post workout shake, 8 p.m.
Protein powder mixed in skim milk
Dinner, 9 p.m.
Meat, vegetables, brown rice with skim milk
For more great information checkout the Muscle Cookbook
Disclaimer: This information is for entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. MuscleNet.com is not a licensed medical care provider. The reader should understand that participating in any exercise program can result in physical injury and agrees to do so at his own risk. The findings and opinions of authors expressed herein are those of the author and do not necessarily state or reflect those of MuscleNet.com.