There are a lot of claims by different people both inexperienced or not when it comes to gaining mass or bulking. As a result, newbies of the sport are left wondering whose advice they should heed. Often times, they end up listening to “bro science” and achieve little gains. Here at Swollen Panda, we’ll get you through the basics of bulking or also known as GETTING SWOLE AS HELL.
I’ve heard people claim that in order to make huge gains, we’d have to lift very heavy for fewer sets. WRONG. The most important factor in achieving size is nutrition. Even if you deadlift a thousand pounds or spen 3 hours in the gym, all of that will go to waste if you don’t have proper nutrition. Nutrition is key.
HIGH CALORIES = GAINS
Calories are the first thing you’d have to pay attention to in order to gain weight. Make sure you have attain a calorie surplus so that you can gain weight. Meaning, you have to consume more calories(approximately 500-1000 calories more) than the ones you burn whenever you’re doing physical activities. FUN FACT: You burn calories even when you sleep!
Yes, you’d have to eat a lot, but that doesn’t mean that you can just eat anything under the sun! As much as possible, avoid eating junk food and fast food. You’d want to make quality gains and not just gain fat. Quality macro-nutrients make quality gains. On a side-note, don’t forget your micro-nutrients like your vitamins and minerals in order to promote holistic physical development!
EAT ENOUGH PROTEIN
Protein is basically the fuel for your muscles. For bodybuilders, the ideal amount of protein to be consumed per day is 2 grams per kilogram of bodyweight. Where can we get protein? Some examples are: chicken, beef, eggs, fish, whey, and casein.
CARBS, CARBS, CARBS
Like protein, Carbohydrates also play a major role in the bulking process. There are two types of carbs. First are the complex carbs or the slow release carbs like potatoes, sweet potatoes(Kamote), brown rice, and oats. Slow release carbs are best consumed throughout the day. Second are the fast release carbs which include white rice and white bread. Fast release carbs are best consumed before and after work-outs where it promotes an insulin spike that would send all the other nutrients through your bloodstream and into the muscle area resulting in recovery and development.
DON’T FORGET ABOUT FATS
I’m talking about good fats here. Some people are afraid of adding fat to their diet because they believe that it will make them look fat or bloated. However, good or healthy fats won’t hurt as fats provides the largest number of calories per gram! Good sources of fats include: Nuts, Coconuts, Avocado, and Fish Oil.
I hope you learned a lot from this article and that you may incorporate the knowledge you have learned in achieving your dream physique!