Bulking For Natural BodybuildersSaid girl is a real cardio bunny and follows a low-calorie diet. Benefuts gave the commands: Bulking may bulking benefits a hard word for many women to be at ease with. I know I was. When Bulking benefits first intentionally tried to gain weight I was scared shitless of being, primobolan enanthate erfahrung, bulky. But if you are serious about building up any part of your body — say your legs and booty — you better not be on a calorie deficit diet.
7 Reasons To Love Intermittent Fasting When You’re Bulking – My Fit Regimen
The word bulking conjures up images of stuffing mass amounts of food into your mouth for extended periods of time. In most cases, when a natural bodybuilder begins a bulking period , it lasts for several months in a row. Maybe you've attempted a bulk like this? Bulking works, but it works best in two week spurts.
During times of over-feeding, the body becomes a growth machine. Fat storage activity in the body doesn't instantly kick into overdrive when bulking begins. It's not a light switch reaction.
Simply put, when you over-eat, it takes a while for the body to transition to "fat storage" mode. During this transition period, your body is a muscle building machine.
During the first 14 days of a bulk, several studies have revealed that testosterone, IGF-1, and insulin levels elevate. What does this mean? You are highly anabolic. You are as anabolic as you're going to get as a natural bodybuilder. But the anabolic benefits of bulking peak after 14 days. During this time, and as I mentioned, the body is slowly transitioning over to fat storage mode. After 2 weeks on a bulk, you lose most of the anabolic benefits, and start to store fat at an alarming rate.
If you continue to aggressively bulk after this point, more of your gains will be fat. Of course, each individual is different. Some may continue to gain more muscle for several days after the 2 week period. And some may start to add fat earlier then predicted. But in general, 2 weeks is the optimal bulking period. As one can project, once your current bulk ends, you should refrain from another bulking cycle for at least 2 weeks. Again, the body needs time to transition from a fat storage machine into a fat burning machine.
During this transition time, it is recommended that you eat slightly below caloric maintenance levels. Because the body is ready to store fat, eating "normal maintenance calories" could cause you to gain unwanted fat. By eating slightly below maintenance levels, you will encourage the body to transition to fat burning mode. Thus begins the prepping cycle for the next bulk. Healthier, non-processed foods allow the body to function better, so clean bulking keeps the body running more efficiently.
After reading this, hardgainers might fear the post-bulk, low calorie period. After all, they have a hard time gaining muscle, and don't want to lose what they've just gained. Here's the good news: I will list the studies at the end of this article And during post-bulking, "cutting" periods, you lose primarily fat. If you gain 3 pounds of muscle and 2 pounds of fat over a 14 day bulk, and lose 1 pounds of muscle and 2 pounds of fat during the 14 day cut Muscle memory is not a myth.
Once a muscle has reached a certain size, it tends to be MUCH easier to obtain that size again. So, if you gain 2 pounds of muscle on a 2 week bulk, but end up losing a couple pounds of that during the subsequent cut Muscle memory will make it much easier to regain that muscle the next time you bulk. Is it best to eat dirty or clean calories during a 2 week bulk? Generally, it doesn't matter. A calorie is a calorie is a calorie. Many will disagree with me.
I encourage them to read the science behind this bulking protocol. But with that said, healthier, non-processed foods allow the body to function better, so clean bulking keeps the body running more efficiently. It is very difficult to eat enough calories on a clean bulk. I recommend eating clean most of the time, but allowing room for pizza, chips and ice cream.
Make sure you continue your pattern of frequent feedings. Eat at least 30 grams of protein times per day on a bulk. And eat huge post-workout. How much should you eat during bulking and cutting periods? To answer this question, you first need to discover your caloric maintenance level.
Log everything you eat, and find the calorie level that keeps your weight the same for a 2 week period. Once you know this number, eat at least an additional 1, calories per day on a bulk. Remember, it takes time for the body to transition over to fat storage mode, so eating more then 1, calories over maintenance level isn't a bad thing at all. I would recommend eating more then this the first week of a bulk, and cutting back to surplus of 1, during the second week.
Following the bulk, immediately cut back your calories to below maintenance - and keep them there for the entire 2 week period. For more information on the research behind the science of bulking, I encourage you to Google the following studies:. No approach to bulking and cutting will ever yield the same results for 2 individuals.
It is up to you to experiment, and log results. If you are gaining too much fat on a bulk, either pull back the amount of calories you are eating, or shorten the bulk up by one day.
It is best to make small movements when trying to zero in on the perfect plan for your body. I highly recommend purchasing a skin fold caliper , and logging weekly fat, and lean body mass levels.
Only by doing so will you know your true lean muscle mass levels. Body fat scales are highly inaccurate. Bulk 2 weeks cut 2 weeks repeat? Sure if your goal is to screw up your hormones and look like a zombie Bulk should last months. Cut should last weeks losing pounds. This article is terrible. I'm a 17 year old boy. My height is 5'11 and weight pounds. I feel I'm rather skinny and find it difficult to gain weight.
I'm a strict vegetarian. I do exercise such as push-ups ,crunches ,sit-ups ,squats but do not gym. Hope you could give me some advice about gaining muscle mass. Hey, great article, when calculating the cutting 2weeks calories are we subtracting from the original weights bmr or our new bmr after gaining weight during the bulk?
Steve, I have a friend who is an absolute freak of nature. He is in his mid 40s and has been doing the two week cycle for over 20 years. I work 4 day weeks and can maintain an impeccable clean, low fat diet for those days. The weekends are a little more difficult. Ideally, I would eat lean for four days, start slacking on Friday, eat like a beast on Saturday and Sunday until lunch, then lean back out Sunday night for the next four days. Just would like to get your thoughts on that one before I jump in and maybe find out the hard way that it won't work.
Anyone with relevant experience please feel comment I am natural and use. I'm a hardgainer Is there any problem using hypercaloric suplements during the bulking weeks? Any bulk less than weeks seems pointless to me it really does, i think i will just with Layne Nortons method! Hi I am 15 years old and I want to start by bulking I am about 5ft 10 and about 10 stone. I am very new to all this so can anyone give me any good tips or advice on where I can start like what to eat each day and what parts of the body to exercise each day any help would be much appreciated thanks.
At 15 you shouldn't worry about gaining fat unless you're already fat. Train with compound movements like starting strength program and eat eat eat. This is the biggest load of crap I have ever heard!!! Hahahaha if you believe this you are a true bro. You won't see any real gains in the first week. Been doing this for too long have never heard any bs like this. If you are eating in a caloric surplus you will gain muscke you will gain fat.
If you want to put in muscle mass you can't be afraid to take on some fat. Then when you go to cut, if it's done right, will fall off. Don't listen to this crap! They don't want people to be successful. And remember what worls for someone probably doesn't work for you!
On a mission to turn people to the truth and not what these companies put out there cause the truth is they don't want you to get results! This is a very goo view point and i was thinking of trying this.