First off I am neither a doctor nor a nutritionist,
This information is my own ideas and thoughts of information I have collected over a five-year period of time.
(Check with you doctor or physician before trying this diet program)
This diet program has different phases
(Please remember DIET, TRAINING, and REST are key, SUPPLEMENTS can play an important role in bulking too)
(UNDERSTANDING the facts, BULKING to gain weight & BUILDING MUSCLE with lower body fat)
This focuses on building weight
If you have no (bricks you cant build a house…) it’s that simple…
Second we want to make sure we stick with the percentile 50/30/20
I've found that 50/30/20 (carbohydrate, protein, fat) works best for gaining quality weight.
Remember gaining or losing weight at a fast pace is not healthy or advised.
Gaining or losing weight should be at a slow steady pace to be on the right track
You can stop at anytime if you feel you reached your goal, or are gaining too much fat. Let the mirror be your judge. Don't follow the scale or a program. It would be foolish if you are happy at week 13 and you continue to week 16 and gain 5 or more lbs of fat. Always look in the mirror.
Having logs and looking at the scale is fine too, it's actually necessary, but always let the mirror be your main source for judging your progress.
Carbohydrates are needed for energy. You need a lot of carbohydrates, since they make 50% of your diet. Going too high on carbohydrates will result in fat gain. Too little carbohydrates will results in using other macronutrients as energy, which is also bad. You need to balance it out, and 50% is exactly what will do the trick
In the world of carbohydrates, there are simple and complex carbohydrates. Eat simple carbohydrates consisting of dextrose for after workouts only, otherwise avoid these carbohydrates as they result in insulin spike and fat again. Feel free to eat a lot of fruits though. Next are complex carbohydrates, which are great for bulking. They are slowly released into the body not creating a spike, and perfect for your diet. Now here are some great sources of carbohydrates.
Dextrose, Fruits, Sugar, High fructose corn syrup, Sports drinks, Candies, etc…
Brown rice, 100% Whole Wheat Bread, Oats, Pasta, Spaghetti, Beans, Vegetables (especially dark green), etc…
Protein is very important. Protein builds lean muscle tissue, and that's how you get big. Without protein, it's like trying to drive a car without gas, or on the fumes. You need 1-2 grams per lb of bodyweight, and 30% of your diet will be just enough to get you big.
With a diet rich of protein, you will grow and feel better. Protein is found in meats and poultry. Be careful and avoid meat with the white stuff on it. That is saturated fat, and no good for your body or health. Red meat is perfect for getting big, but also contains saturated fats. Eat beef only 2-3 times per week and make sure to cut off all the visible saturated fat.
Tuna and other fish are great for lean protein. Since not all of us can eat meat all the time, whey protein is perfect for supplementation. Whey saved my diet when I started my job. It was 8 hours and I had a 1-hour break in between so I was able to eat a big meal. But I also needed two smaller ones in between.
So I got my canteen and put 2-3 scoops of whey and I also had a banana or something to fulfill my diet requirements. I strongly suggest that you pick up a tub of Whey Protein.
Tuna, Salmon, Chicken Breast, Beef, Pork Chops, Turkey, Egg Whites
Fats are often overlooked in today's 'athlete' diets. Since the 90's fats got a bad reputation. So in everyone's mind, fat equals fat around your belly. In reality, fat from food and stored body fat are two different things. Everyone needs fat in his or her diet. From active to non-active people, fat is needed.
Since we are trying to get bigger, fat is 20% of our total intake. Don't worry it will not magically stick to your belly. There are different kinds of fat. There is Saturated, and Unsaturated fat. The saturated fat has a sub category of Trans fats, while the Unsaturated fats have Poly and Mono. You should avoid Saturated fats, and avoid Trans fats at all costs, since all they do is clog arteries and have 0 beneficial results in your body.
"Avoiding Trans fat at all costs cannot be stressed enough!"
Poly and Mono are helpful and help the body and have been proven to raise natural testosterone. Something that every lifter can appreciate… These 'good fats' belong to the Essential Fatty Acids (EFA's), which are needed for your body and are quite good for you. They have little to none bad benefits.
Salmon and fish are excellent sources of protein and the fat that we want. There's virtually no Saturated fat in fish and that is good to keep your bulk diet clean. Be sure to consume a lot of nuts and cook with olive oil.
These will give you pure EFA's and will be very good for your body and healthy for your system. Please don't overlook fat, because it plays an important role in any diet, bulking or cutting.
Nuts, Olive oil, Fish, Seeds
Foods To Avoid
Sure we are bulking. But I strongly suggest do not go out and load up on fast food thinking that you loaded up on calories and will get big. Well you are right on one thing, you will get big, but the only measurement that will change will be your waist. We don't want that.
Even though we are consuming a high amount of calories, that doesn't give us the right to pig out. It's ok to have a cheat day once every 1 or 2 weeks, but don't overdo it or you will gain extra fat which when cutting time comes around is no fun. It means you will cut longer, loose more muscle and have a busy schedule.
Take it nice and slow (moderation), stick to basic foods from each group, nothing too extreme and remember to listen to your body. Even if it's time to change the calories a bit, if you still feel that you are making gains, then don't change it.
It's about looking in the mirror and determining how you've progressed. If you gain fat a little faster, then have fewer cheat meals. Do not hesitate to tweak your calories, or do a carbohydrate load depending on how you feel. After all it's your body and everyone reacts differently.
There are some bad carbohydrates. Ok, now it's time to separate the bad from the good. When eating carbohydrate be careful not to over eat on the simple carbohydrate. Simple carbohydrates are excellent for after a workout because they will go in your system for energy or muscle rebuilding fast.
But when you are not doing anything and have large amounts of simple carbohydrates (High GI) you are asking for fat loss. Since it all goes in your system and your body doesn't need it.
Avoid foods like candy, pure sugar and foods containing a lot of sugar. Ice cream, pizza, potato chips and twizzlers are bad for you and won’t give you the gains you are looking for.
As for protein, you can't really mess up that bad. Just make sure you are eating clean, lean protein. Don't eat fatty steak everyday and wonder why you are gaining fat fast.
Avoid the white stuff (Saturated Fats) (especially WHITE RICE), which most love brown rice is better, and be sure to eat a lot of fish and chicken breast. Avoid mixed beef that is full of Sat. fat and other bad stuff.
Avoid meats that are generally high in fat and feel greasy when eating. Chicken is good, but don't buy fried chicken or chicken strips that have 20% real chicken in them. Also avoid pork. Sure pork chops are good for red meat, but other than that pork is bad and pretty fattening.
Meats like lamb and duck are greasy and don't have good protein in them. Besides chicken breast, tuna and the occasional red meat fix, all other meats have too much Sat. fat for large consumption.
Fats are always overlooked and to people they are the same. Wrong. There are bad and good fats. I already explained the benefit and what and where good fats come from. Now it's time for the bad fats. They are found in red meat. Beef, pork, lamb. You name it, and it's there.
Saturated fats are usually found looking white when at room temperature and if you taste them they feel very greasy. Avoid them at all cost since they are no good for you. They clog up arteries, and are the leading causes of heart disease, heart attacks, strokes, high cholesterol and death.
Cheese and eggs also contain this type of fat, as well as red meat - it comes from an animal. Aside from red meat and dairy, Saturated fats are found on artificial products such as potato chips, fast food and junk candy.
The Saturated fat from these products comes from low quality, cheap oils that companies use to lessen the cost, increase the greasy taste and cause major problems to today's society. Avoid these bad fats at all cost
Eat every 2-3 hours to keep your metabolism fast. By doing that you will burn your food faster, so you will feel hungry and less full.
There are a lot of supplements you can take that increase appetite and metabolism. A fat burner in a small dose will not hinder your gains but will make you a little jumpy and hungrier.
Also caffeine and similar energy boosting supplements will help in creating a bigger appetite. Always remember that if you don't feel like eating, but throwing up, then it's wise to take 1 more hour of free food time. Listen to your body and that will prevent you from harming it.
Although diet, training, and rest are key, supplements can play an important role in bulking. They will give you the extra boost you need. By taking supplements you can increase your gains.
Not anything dramatic, but still its well worth it to invest in supplements. They can give you an extra boost when you need it in the weight room or shorten your recovery time.
No matter what, I strongly suggest supplements, although famous, there are a few supplements that are very effective and not that expensive.
These days everyone takes Multi-Vitamins. That is a very smart choice. Since we all need vitamins, and we can't always eat every fruit out there, Multi-Vitamins are a very wise choice for any diet.
Since you are bulking, you need vitamins to maintain your health. From all the workouts and stress that you put on it, it's a must that you have vitamins to replenish and rebuild.