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What is Bulking in fitness?

by Shrey Chopra

What is Bulking in fitness?

Giants weigh several tons! Mass monsters they are. Yet they have defined musculature. Their chest and legs are adorned with serious muscles. But still, they move with ease and grace. We are not talking about strongmen or weightlifters here; the requirements are different for them. The dream body for all gym-goers.

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THE TRUTH

Weight gain is easy. It is achieved by eating more calories than you burn. Regularly eating 3000 calories and burning less, say 2000 calories will cause steady and consistent weight gain. 

But Muscle gain is difficult. There is a reason an average individual isn’t 200 pounds of muscle. To maintain favorable body composition and to be in good shape throughout, you will need to eat a limited surplus of calories with controlled macros. Planning your calories is the key to REAL MUSCLE BULK! Not every fruit will yield a giant. 

Many equate muscle gain with eating and thus eat more than their calorie needs. Unfortunately, more calories do not equate to more muscle. The number of macros you are consuming according to your body weight makes muscles. Moreover, the longer you have been working out the slower your muscle gain will be. A new male lifter can gain 20-30 lbs in the first year of training and the progress slows down next year.

You will see if a new lifter gained 10 pounds in the first month, most of it is fat gain. Muscle maturity and quality come with time. Bulking is a long process, and depends upon many factors other than training. What diet are you taking? The recovery period and the most important how patient you are. 

MACROS REQUIRED FOR CLEAN BULKING

Your calories will be broken down into 3 nutrients; protein, fats, and carbs. Track your calories and food intake to hit your aesthetic goals.

PROTEIN

Muscles and hormones are made up of protein. Protein is responsible for muscle repair and promotes muscle growth. If you consume excess protein it can also be converted into glucose for energy. Protein is made up of amino acids- Essential and non-essential. It’s important to consume the complete protein with all the amino acids. Quinoa, Cottage cheese, seeds and legumes are some examples of complete protein sources.

CARBOHYDRATES

Carbs will allow you to lift heavy and are the powerhouse of the muscle. Glycogen depleted in the intense workouts will be recovered by this macronutrient. They will help shuttle nutrients into your shells and catalyze your transformation into a massive giant.

FATS

It contains 9 calories per gram, it is the magical macro. Fat helps with the absorption of fat-soluble vitamins, helps provide energy, and can help you feel full. Don’t underestimate the wonders the fat can do for you.

The nutrition should always be kept according to your Bodyweight and requirements. It’s a slow and steady process, speeding up will not make more gains. Make sure to keep your training and sleep on point. You grow when you sleep!

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Always remember you don’t grow in the gym; Monsters are made outside the training arena.

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