Since we talk about exercises yesterday , you know the concept ; work hard eat hard .
Gaining weight occurs only there is an energy surplus ( aka bulking ) .
Eating more than you burn + exercises = muscle mass + fat mass .
We want to keep fat gain minimum . Since we are eating more than we burn , gaining some fat mass is not preventable . But dont scared , you will learn how to manage it .
Simple Tips about bulking ;
- Increase your calorie intake
- Get good night sleep (7-8 hours)
- Eat 6 times a day . ( every 3 hour )
- Drink a lot of water
- Eat a high carb , high protein meal after workouts
- Keep cardio minimum ( limit to 45 minutes )
Also I want to talk about suplements too .
I recommend taking suplements during the bulking process because you will be using your body to the limit .
But be carefull with them , consult with your doctor . Dont overdose them . Yes , even overdosing vitamins are greatly harmful to your body .
Here is the list of suplements I advice you to use ;
- Fish Oil
- Whey Protein ( Well , this one isnt actually suplement , it is nutraint . Use this as a post workout meal . Ex : 1.5 cup of oats and 2 scoop whey protein )