Burn Fat & Build Muscle. If you want to lose unwanted, annoying pounds of fat from your belly and love handles; if you want to add inches of rock hard muscle to your. In order for a bulk up phase to be effective, it needs to be executed properly. This article will provide a detailed plan on bulking up in the off season; plans. ![]() Bulking Up Rules For The Natural Bodybuilder! During winter, most bodybuilders decide to bulk up, which in simple terms means eating more and training heavier in order to gain muscle. However, in order for a bulk up phase to be effective, it needs to be executed properly. Otherwise, you end up gaining way too much body fat, which at the end of the day, whether you just want to look good for the beach over the summer or compete at a bodybuilding show, you will need to lose anyways. TOPIC: What Is The Best 8-Week Diet Plan For A Summer Ready Body? The Question: The summer is steadily approaching and now is the time to start getting ready for. When To Bulk Up. First of all, bulking up is not about eating everything in sight and trying to lift as heavy as possible hoping that all of the increased weight gain will come in the form of muscle. This old school strategy will only lead to excessive fat gain. The best time, in my opinion, to bulk up is after you have been dieting for a long period of time. At this time your body will act like a sponge and absorb all of the nutrients that you give it at peak efficiency in response to the fact that it has not been getting such an influx of nutrients for a while. Also, if you are above 1. Your bulk up plan will work even better, however, if you get down to where you can easily see your full abdominal wall (which is around 6- 7% body fat for most people) as when you increase calories in this state, your body will be more primed to gain most of the weight in the form of muscle mass in response to the low calorie period that came before it. Bulking Up Basics. ![]() Having said that know that while most of the weight that you will gain will be in the form of muscle, some of it will be in the form of fat no matter how good your diet is. The reason for that is the fact that on a state of caloric surplus (when you feed your body more calories than what is burned) some of those calories are stored as body fat. However, by bulking up on good foods, by training hard and by starting from a low percentage of body fat, you will minimize the fat gain and maximize the muscle mass gain. Bulk Up Diet: Now that you know what to expect from a bulk up cycle, let's cover how to design a bulk up diet: Protein: Increase your protein intake to 1. Therefore, if you weigh 2. I have noticed that if I eat more than 4. I feel lethargic and have issues digesting the food. The Ultimate Cutting Diet – Devised By Pro Natural Bodybuilder Layne Norton. This page documents health changes our readers have experienced after adopting the Perfect Health Diet. If you have improved your health on our diet, please leave. Learn how to eat right to fight harder, gain lean muscle weight, burn fat, or just look sexy! This isn’t just a boxing diet plan, it’s a common sense diet plan. Diet To Lower Cholesterol And A1c Detox Diet List Of Allowed Foods 7 Day Body Detox Diet Kanwa Detox Powder Whole Body Cleanse Detox Teas To Help Lose Weight The. Therefore, divide 3. In this example, the 2. Protein sources should come from lean low fat sources like: Carbs: Increase your carbohydrate intake to between 1. In order to gain muscle, a carbohydrate increase will be required to keep your energy levels high, and thus fuel your workouts, and in order to help shuttle the amino acids from your proteins into the muscle tissue (since carbohydrates increase insulin levels and insulin is necessary for the transport of the aminos into the muscle). The key thing to ensure that muscle mass is maximized as opposed to fat gain when consuming carbohydrates is to ensure that your intake of them is mostly from low glycemic (low digesting/released carbs) like brown rice, oatmeal and sweet potatoes. 200 Lb Bodybuilder Diet Example For SoccerLimit the simple, higher glycemic carbs for after the workout when the body needs fast released carbs and proteins in order to quick start the recovery and re- building process and also to help refuel the energy stores (glycogen levels in the muscle and liver) that have been drained. Also, ensure that you eat half of your carbohydrates split between the times that the body is most receptive to them, which is the morning time (first meal) and post workout time. So for instance, our hypothetical 2. The morning meal carbs will be complex low glycemic carbs while the post workout meal will be half simple and half complex). The remainder 1. 50 grams will be split in the remainder meals. I always advise to refrain from eating complex carbs after 6: 3. Finally, make sure that you have around 1. Fats: Increase your intake of good fats. Some fats are necessary to ensure good hormonal production and thus muscle growth. Eliminate all fats and see your testosterone levels take a dive. The body needs fats like the Omega Essential Fatty Acids in order to ensure proper hormonal production and brain function. These oils are essential because the body cannot manufacture them and they help with many things like enhanced recovery due to reduced inflammation, enhanced nutrient partitioning due to their ability to neutralize enzymes necessary for fat storage (so this means more calories go toward muscle production and less to fat) and even help with enhancing your mood! In order to get your good fats keep the essential fats at 3 tablespoons per day for guys and 1. I split my fats between my two low carbohydrate meals, which are meal 7 and 8. The reason I like to do this is because they eliminate my cravings for sweets at night that come as a result of the reduced carbohydrate intake at this time. Also, if I eat the fats earlier in the day with my carbohydrates, they completely kill my appetite and make it hard for me to consume the amount of carbohydrates that I need to eat. Training. Depending on your schedule and your level of experience training will take from 3 days a week to 6. Each workout session should be limited to no more than 6. More time in the gym and your testosterone levels will suffer. Click on the links below to access a suitable bulk up training routine that is in accordance to your training experience: Bulk Up Routines: Beginner Routine: 3 Days A Week Full Body Routine.(Perform on 3 non- consecutive days such as Mon/Wed/Fri)NOTE: DB = Dumbbell. How To Progress: Perform 2 sets of each exercise for 1. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 4. At 3 sets it lasts 6. Do cardio on the days off (2. Leg Raises and Swiss ball crunches for 1. Click Here For A Printable Log Of Beginner Routine. Click Here For A Printable Log Of Beginner Routine Progression. Click Here For A Printable Log Of Abs Routine. Intermediate Routine: If you have been training for at least 1. In this routine, upper body and lower body are split in two separate days. Also, a leg extension/leg curl attachment will be required for those working out at home. Day 1- Upper Body. Day 2- Lower Body. How To Progress: This routine can be performed either 4 days a week by doing Day 1 on Mon/Thur and Day 2 on Tue/Fri with cardio on Wed/Sat or alternatively 3 non- consecutive days a week like Mon/Wed/Fri alternating between Day 1 and 2, with cardio in the days off. Perform 2 sets of each exercise for 1. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 4. At 3 sets it lasts 6. Click Here For A Printable Log Of Interm. Routine First Four Weeks Day 1. Click Here For A Printable Log Of Interm. Routine Four Weeks Day 1 Progression. Click Here For A Printable Log Of Interm. Routine First Four Weeks Day 2. Click Here For A Printable Log Of Printable Log Of Interm. Routine Four Weeks Day 2 Progression. Advanced Routine: This routine requires at least a year of consistent training under your belt. While this is the way that I perform it, if you can only train 5 days a week, them just keep rotating Days 1, 2 and 3. Weeks 1- 3: Loading Phase. Day 1 Chest & Back (Monday/Thursday)Click Here For A Printable Log Of Weeks 1- 3: Day 1 Chest & Back. Day 2 Shoulders & Arms (Tuesday/Friday)Click Here For A Printable Log Of Weeks 1- 3: Day 2. Day 3 Legs (Wednesday/Saturday)Click Here For A Printable Log Of Weeks 1- 3: Day 3. Weeks 4- 6: Growth Phase. Day 1 Chest & Back (Monday/Thursday)Click Here For A Printable Log Of Weeks 4- 6: Day 1. Day 2 Shoulders & Arms (Tuesday/Friday)Click Here For A Printable Log Of Weeks 4- 6: Day 2. Day 3 Legs (Wednesday/Saturday)Click Here For A Printable Log Of Weeks 4- 6: Day 3. Cardio. During the bulk up stage cardiovascular exercise should be limited to 2- 4 sessions per week of 2. For the hardgainer types, 2. Bulk Up Supplements. Definitely make sure that you cover at least the basics of supplementation which are a multivitamin and mineral formula, 3 grams of Vitamin C split in 3 equal servings throughout the day, 2. Also, for convenience purposes a good weight gainer like N- Large 2 from Prolab or whey protein powder is recommended unless you can have all of the meals from real food. In addition to those basic supplements, I would also recommend 2. These two supplements offer many of the same properties as anabolic steroids (such as increased recovery, increased strength, increased glycogen levels, enhanced immune system and higher nitrogen synthesis) without the side effects as they are not hormones. Also, if you are training hard and are over 2. I would recommend some natural testosterone boosters like ZMA, Tribulus, Red- Kat, and or 6- OXO. For more information on the subject of supplementation for Bulking Up, please refer to my articles on Supplementation for Maximum Growth, Part 1 and Part 2. Conclusion You can continue to bulk up until a level of 1. At that point, calories need to be reduced again to the neighborhood of bodyweight times 1. This is roughly 1- 1. Tablespoon of oil for women. Once again I cannot emphasize enough that when eating more calories than what the body burns on any given day, some of those calories will be deposited as body fat. However, if your training is right on the money, most of the calories will be used for energy and muscle production. Happy bulking! About The Author Hugo Rivera is an ISSA Certified Personal Trainer, Sports Nutrition Specialist and Computer Engineer graduate from the University of South Florida. Hugo is owner of www. Hugo serves as business consultant to many personal training studios as well and offers personalized diet and training programs through his website. Hugo competes as drug free NPC athlete at the National Level and his core supplementation has always consisted of Prolab products. Reader Results - Perfect Health Diet. I started feeling terrible in the winter of 2. I went to five doctors. I had blood drawn about 1. I was afraid I would be bedridden one day because of. The first doctor who helped me did so by diagnosing me with fibromyalgia. I was informed that my previous doctors did not believe fibromyalgia existed,since it could not be tested with a blood sample. I began to have a disdainfor most doctors. He started me on Savella 5. I improved on Savella, and was told todo a cleanse diet to detect food sensitivities. Many people with fibromyalgiahave food sensitivities as well. I did not have the will power to executethis plan properly. However, I was not going to rely on doctors anymore, so Ibegan my search for healing on my own. I tried a few different things, natural supplements, and diets. Some gaveno help, some gave a bit of help, then I plateaued. Most importantly, withregard to the food restrictions I tried, I had such cravings that I did notcare about my fibromyalgia pain and just indulged. Then, when I was full, Icared about my fibromyalgia pain again. I learned of the Perfect Health Diet from a friend in the summer of 2. I did not think I would be able to do it all, knowing my failures in the past. So, I started small. I had a friend with celiac and was most convinced by thesection on the toxicity of wheat and other cereal grains. Thus, I began byeliminating these. I noticed an improvement within a few weeks: I could type! No more Dragon Naturally. Speaking for me! It was not carpal tunnel, in fact, Istill have bumps that come and go in my elbows and have to limit myweightlifting when I use my biceps in any way. Still trying to figure thatone out, but typing is not a problem anymore, as you can see here. In light of my previous failures, the key that made the avoidance of wheatand company successful was that I could eat a lot of fat. After a few weeks,I had some cravings for bread, but nothing as strong as my cravings forthings excluded in other trial diets. Now I have no cravings for bread. I thought all would be cured by avoiding gluten, so I started cutting backmy Savella dosage. When I got down to none, I felt fine for a week, then Islowly started to feel bad again. I got back on Savella, at 1/4 the originaldose. I decided I would put more effort into the other parts of the PHD. Next inline was vegetable oil. I had been eating a lot of salads, and I loved ranchdressing. With a few false starts, I finally broke the habit of vegetable oils,and was encouraged by some weight loss. Next, I went half in on the supplements. I noticed the magnesium hadsignificant effects on my muscle soreness and neck stiffness. I read the poston constipation and decided to add selenium, vitamin C, NAC, copper, etc. Finally, I got started on working up to high dose iodine, with therecommendation of starting low and doubling every month. In the last twoweeks I have been at 1. I have recently noticed a greatuptick in my mood and lowered occurrence of stiffness in my neck. I have beengetting much more done at work, and have not had as much “brainfog”. In fact, it took some forced thinking to recall how far I’ve come. I usedto stand up very slowly, and limp for a bit afterward because of pain in myhips. I used to try to play volleyball, but could not move suddenly or landthe wrong way lest I feel great pain. I used to accept that I would always bestiff and have difficulty moving in the morning. I used to get random painsin the bottom of my foot which made me limp. I used to take a lot of fiberand was still not regular. I used to be 2. 5 pounds heavier. I used to havestrong cravings for sugar, bread, chicken strips, and chips, just to name afew. I used to have acne flare ups all the time. In the past I had to stoptyping every five minutes and massage my elbows for ten minutes; it usuallyhurt to turn my neck; my shoulders were frequently sore; I could not throw abaseball, a football, or a frisbee. Frequently, I could not remember detailsof things I knew a lot about. I would get confused and get tired easily. Now, I do still have elbow pain and some psoriasis/rash, so all is notperfect. I am beginning to think these are unrelated to the fibromyalgia andthat the fibromyalgia is gone. I am at 1/3. 2nd of the original Savella dose,feeling fine, but will report back if I regress when taking the dose down tozero. THREE AND A HALF MONTHS LATER: I posted earlier about my progress with being on Savella for afibromyalgia diagnosis I received a bit over 2 years ago. With following the. PHD about 4. 0% or so I began to cut back on my medication. I did it too quickthe first time, and began to feel terrible. So, I stepped up the PHDcompliance of my diet as much as I could. I then began slowly cutting thedosage until I was off completely 3 months ago. I delayed reporting because I wanted to be sure symptoms would not flareup again. Today I ran my fastest 2 mile time, then played ultimate frisbeefor a few hours later in the day. I feel great. I used to get extremely sorefrom just trying to run half a mile, which was also pretty depressing. I amfeeling strong and limber with no trace of soreness.
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