The weathers dropping and that means two things… Workout hoodies are in effect and bulking season is upon USSSS!!!! * this is Sparta voice * What is bulking season you ask? Bulking season is essentially the fall to winter time gym cycle where we party less, wear bigger clothes, and workout more so we can gain all the muscle mass we want just to lean out by the spring so we look great in the summer. Gaining weight (muscle mass) is the hardest thing to do clean. A lot times our body requires so much and if we aren’t prepared we wil just waste time and gain a lot of body fat. So,I’m going to cover some of the most important information you need to know to make this years bulking cycle make sense.
Let’s start with eating :
In order to set up the ideal bulking cycle for your body type we must address a few important issues regarding protein, carbs, and fats. From how much you should consume, when you should consume them, and also why you should consume them.
1)When setting up your protein intake for gaining mass it should be somewhere in between 1 gram and 2 grams of protein per pound of body weight.
So for example I weight 290lb I would be taking in 1.5g of protein (adjust how you see fit) meaning 290 X 1.5= 435g a day
2)The best rule of thumb of where to start for a baseline carbohydrate intake is at 2 grams – 3 grams of carbohydrates per pound of body mass
290lb X 2g = 580g of carbs a day
3) while subjective 40-50g of fat per day should be enough to help with the process of gaining size. Keep in mind that not all fats are created equal and some actually help us out muscle mass on.
To gain the size you want you are going to have to take in a lot of calories no, this doesn’t mean that Popeyes has the green light. But what it does mean is don’t be afraid to eat. Your looking at 6-8x a day. These meals can be as small as an apple with peanut butter, but a meal just has to happen.
Now that we outlined nutrition lets talk about a workout formula :
Sample Weekly Rotation.
Monday Quads, Hamstrings, Calves -high protein/high carb
Tuesday Chest, Tricep – high protein/high carb
Wednesday Day Off -high protein/low carb
Thursday Back, Calves -high protein/medium carb
Friday Shoulders, Traps, Biceps -high protein/high carb
Saturday Day Off -low carb/moderate protein
Sunday Day Off – high protein /high carb
We are breaking up our muscle groups to make sure we get maximum impact on each.
Last but not least, we need our drugs…. The good kind.
Whey protein – Since we will have a specific protein goal we can use whey protein to supplement the need. 25-50g per drink. You can have it anytime of the day.
Creatine – Creatine will help recover better, and help you gain some lean mass quicker. Creatine is one of the most widely studied supplements today. There are no harmful effects and it can be used before and after workouts.
Water-Water is key no matter what you are trying to accomplish. Staying hydrated increases protein synthesis, so you will make better use of the protein you ingest. Water is also a good way to stay hydrated without adding sugary drinks like soda and tea.
Minimize cardio to a couple mins before and after workout it never entire cardio days.
Get a lot of sleep to allow you body to recovery and grow. Your sleeping patterns have a large role in muscle growth
Post workout meal should include 40g of protein , and ATLEAST 100g of carbs
Finally, thank me later when you get to wear sweats all the time cause your regular casual clothes don’t fit.
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