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Clean Bulking: Is it for real or aMyth?
POSTED BY :ADMIN
DECEMBER 8TH,2015
LEAVE ACOMMENT INFITNESS 44 VIEWS 1
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Bulking and cutting, these are the two phases guys typically use to achieve a more chiseledphysique. But bulking too much also leads to fat gain, which is very difficult to get rid of. Yourcutting phase may even be made more troublesome as a consequence of this additional fat
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cutting phase may even be made more troublesome as a consequence of this additional fatquotient.
But it is possible to gain muscle without accumulating extra fat around your waistline. Withthese 5 techniques you can pack pounds of muscle without getting fat.
Eat moderate caloric surplus dietFirst rule of clean bulking is to stay in caloric surplus state. You cannot gain muscles until youare on a caloric surplus diet. But to stay on caloric surplus state you cannot eat anything. Togain muscle mass stay in moderate caloric surplus state and you won’t gain fat. A guideline tocount your caloric surplus diet is to multiply your body weight in pounds with 16. Like forexample if your weight is 132 pounds you need to consume 2112 calories to gain muscle mass.
Eat Foods rich in nutrientsGaining muscles require calories from whole foods. Eating empty calories from junk food andsugar will help you gain weight but it will also add fat around your body. Eat nutrient rich foodlike beef, veggies, sweet potatoes, oats, whey protein, brown rice, olive oil and nuts for cleanbulking. Such nutrient rich foods will help you pack muscles instead of fat.
Lifting heavy and doing compound exerciseFor clean bulking try high intensity training with 8-15 reps in each set. Rather than doing a set of5 reps keep your muscles under tension for a longer period of time and focus on hypertrophy.
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5 reps keep your muscles under tension for a longer period of time and focus on hypertrophy.Compound exercises are much more effective as these movements build strength and improvetestosterone release in the body which is very important hormone for bulking.
Eat Carbohydrates on Workout Days onlyTo get the best bang for your muscles eat carbohydrate rich diet on workout days only. Eatingcarb rich diet will add a whole lot of calories in your diet, so make sure that you use that energyfor muscle repair and growth, else it will store as an extra fat.
Lean body can easily clean bulkFor clean bulk, you need to check out your body fat percentage. If your body has 10% of bodyfat and you have visible abs and muscular toned body go for clean bulk. If your body has fatstored gaining muscle will be a tough task as your body is already sensitive to insulin and youhave more chances of gaining fat instead of muscles while clean bulking
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CLEAN BULKING GAIN MUSCLE GAIN WEIGHT HOW TO INCREASE MUSCLE INCREASE MUSCLE
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