First, we have to understand what bulking means, Bulking is the process of gaining muscle size or mass, which looks good in the muscular physique of the body.
How to start bulking up : To start bulking we have to keep in mind that if we have to achieve good body mass then we have to intake good nutrition diet and more intake of calories which really increases the mass percentage of the body.
How to follow diet plan : We have to see some further points which can help in achieving the good body mass
Protein : Protein rich diet is very important for building muscle repair and growth. It includes meat,fish,eggs,dairy,legumes, and protein supplements. This all is a natural intake of protein.But, in the modern world, many supplements came into the market, which really too costly and also harmed our body by taking it.
Carbohydrates : Intake of carbohydrate reuires 2- 3 hours before intense workout.It gives oxygen supply to body for which body muscle reacts upon it.Carbohydrates required whole grains, oats , brown rice , sweet potatoes .Every day, our body needs to fulfill its demand either with carbs, vitamins, or protein.Aim for 2-3 grams of carbs per pound of body weight.
Fats : If we eat healthy fat, it supports our hormone production, including testosterone which is good for body.But if we eat all junk foods from outside that is bad fat which harms our body also responsible to increase cholesterol and further diseases.It includes avocados, nuts, seeds, olive oil .Also, to set aim of about 0.3-0.4 grams of fat per pound of body weight.
What’s the right way to take meals : Planning a meal is very important to our body.It also makes our consistency of every person who is exercises on a daily basis must to maintain its consistency on regular basis.Necessary to eat 5-6 smaller meals if you are in bulking phase.Try to eat all meals according to your schedule.
How to set your Lifestyle : It is the main process. If you have to achieve anything in life, you have to move on with a good, healthy lifestyle to start.First to wake up early or set an alarm so that you can start doing running at morning which really increase your testosterone level.After to plan a meal for whole day.
Strength Training : It is very important in bulking or shredded phases.
Squats : Target the legs, glutes, and core
Deadlifts : Work the back legs and core.
Pushups : At least 20 in one time
Its aim is to train each muscle group at least twice a week with heavy weights and modern repetition of 12-15 reps.If you are bulking phase gradually to increase an weight so that your mind muscle connection should be better.
Rest and Recovery :This is also required after an intense workout. It’s better to do stretching for 5- 10 min, at least, which relaxes our muscle contraction.Ensure to take 7-9 hours of quality sleep each night.
What common problems to manage Diet : In starting skinny guys, they need to complete their carbs intake, which is also challenging to be consistent with what they are actually doing by maintaining their diet curriculum.
Protein supplements and nutrition
Protein powder : In markets, a lot of protein powders are there only for marketing and business purposes.Naturally, they are far better than these all supplements.
Creatine : This is a natural supplement that increases our strength and release ATP (adenosine triphosphate) also increases uptake of oxygen while doing exercises.
Branched – Chain Amino acids (BCAAs) : It may help reduce muscle soreness and improve recovery.