The Secrets to Bulking
Secret #1: Calculate your daily caloric intake
TO PUT ON WEIGHT YOU MUST CONSUME MORE CALORIES THAN YOU BURN! My basic rule of thumb is to take your current weight and multiply it by 20 to determine what your daily caloric intake should be. Example(170 x 20 = 3400 calories).
Secret #2: Lift BIG
LIFT HEAVY, with all those calories you will have lots of energy, USE IT! I see people all the time lifting too much! Lift big but only lift as much as you can while doing the exercise properly. If you are swinging the weight to get it up, your doing it wrong, use your muscles and GET BIG!
Secret #3: Get enough Rest
I cannot stress this enough, one of the best tips for bulking up is to get enough rest. Your muscles are being broken down, let them recover in order to grow bigger. Get 8 solid hours of sleep at night and take days off!
Secret #4: Protein
Protein is essential in muscle growth. Get 1 gram of protein per pound your trying to achieve. Example(You want to bulk to 170lbs, so you want to eat 170 grams of protein a day).
If you don’t know what kind of protein you should take visit this site, it’s very helpful and explains each different kind of protein.
What Protein is Best for Me?
My Recommendation…
Secret #5: Less Cardio
I’m not saying cut out all cardio, but don’t run 2 miles a day or your going to burn all your calories.
I usually do a 5 minute warmup before workout and then 10 minutes after. I still get some cardio in but I’m not exhausting myself.
Secret #7: Water
Water is great for you. Try to consume 1 gallon of water a day. I know it sounds tough but it’s important. I just buy a few 1 gallon bottles at the store and take 1 with me everyday and make sure it’s gone by the end of the night.
Secret #8: Supplements
There are many out there for you to choose from, I will give you my recommendations.
Weil Daily Multivitamin For Optimum Health, 90 Tablets
NOW Coral Calcium Plus, 250 Vcaps
Optimum 100% Whey Protein, 2 Lbs., Double Rich Chocolate
Optimum Fish Oil, 100 Softgels
Gaspari Nutrition SizeOn Tabs, 240 Tablets
Weil Daily Multivitamin For Optimum Health, 90 Tablets
NOW Coral Calcium Plus, 250 Vcaps
Optimum 100% Whey Protein, 2 Lbs., Double Rich Chocolate
Optimum Fish Oil, 100 Softgels
Gaspari Nutrition SizeOn Tabs, 240 Tablets
Secret #9: Don’t Over Do It
Work hard but don’t over do it. Be in the gym 4-6 days a week and keep your workout no more than 1 hour. Over 1 hour and your over doing it.
If you don’t give your body time to heal and restore it self then it will never grow. If you workout 7 days a week your muscles are constantly being broken down, When are they supposed to grow?
If you don’t give your body time to heal and restore it self then it will never grow. If you workout 7 days a week your muscles are constantly being broken down, When are they supposed to grow?
Secret #10: Workout CORRECTLY
Nothing frustrates me more than seeing people wasting there time working out wrong. Take your time and read up on different exercises and learn to do them correctly.
Secret #11: EAT EAT EAT!
I know I kind of said this already but it’s #1 in my Tips for Bulking Up. YOU NEED TO EAT! Don’t stuff your face with junk food, but stuff your face with chicken, fish, steak, veggies, fruits, oats, etc.