The weather is getting cooler, and the hoodies are starting to come out of the closet. Now is the time to start packing on that winter coat. During these months, most bodybuilders and lifters are putting on as much weight as possible to add muscle mass for next summer. If you don’t like eating a lot of food, go ahead and stop reading this article because the most important part of bulking is EATING!
The first tip we are going to share is to quit eating for taste. When bulking and adding size, taking the time to make your food taste delicious is just going to be time consuming and taking away time from actually eating.
Next is to increase your carbohydrate intake. Yes, this is going to be difficult to get used to but it is 100% necessary for gaining weight. If you are eating 150 g of rice, make it 200, if you are eating 200 g of rice, make it 250. Add an extra meal throughout the day. If thats hard to do, wake up an hour earlier than normal so you can squeeze one more meal in.
Your calorie intake should be between 250 and 750 above your maintenance. Protein is just as important. Consume at least 1 gram of protein for 1 pound of body weight a day. Spread that out into 5-6 meals a day and you’re golden.
Don’t be afraid to eat a 2000 calorie meal for dinner, but doing this every day would be considered an aggressive bulk. Remember, the more fat you consume during your bulk, the harder it is going to be to cut in the summer time. Certain body types can lose the fat easily, and others can’t. Know your body type, and how your body reacts to certain foods is important.
Lastly, keeping your volume and rep ranges fairly low is going to be another key factor in putting on size. Stick with doing heavy compound movements such as bench press, deadlift, and squat at the beginning of your workout. Follow those lifts with accessory movements 75-85% of your max for sets of 6-10 and you are guaranteed to build muscle.
-Joey at DyeHard