Bulking up is not as simple as eating huge abouts of protein. You also need to work out. But did you realise that carbohydrates are important in helping you increase the size of your bis?
To increase body mass and gain lean muscle mass, you need to follow a well-structured resistance training program and eat a diet providing more energy than you are expending. To gain muscle, a guy needs to consume between 2000-4000 extra kilojoules a day, with these extra kilojoules coming in the form of both protein-rich and carbohydrate-rich food sources. It is forgotten by many that carbohydrates actually increases protein building and hence muscle bulking.
To get in the large amount of food needed to help you bulk up, it is best to have frequent meals and snacks. Some other helpful tips include:
- Aim for 3 meals and 2-3 snacks per day.
- Add high energy fluids to meals and snacks as they contain high amounts of energy and don't fill you up. Good choices include cordials, sports drinks, fruit juice, flavoured milk, smoothies and liquid meal supplements.
- Add extra energy to your snacks such as honey or jam to bread/biscuits, yoghurt or honey to smoothies, small amounts of olive oil in cooking, or spreads of avocado or hommus to your sandwich.
- Reduce the amount of high fibre foods that you eat as these can leave you feeling full and unable to meet your daily energy requirements. So occasionally choose lower fibre breads and cereals and have juice and smoothies.
- To minimise body fat gains whilst gaining muscle mass, avoiding pigging out on nutrient-poor foods such as chips, lollies, fatty foods, cakes and biscuits.
- Plan ahead and pack your snacks for the day.
These helpful tips and along with a well structured resistance training program will help you achieve the extra bulk you desire.
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