Are you looking for ways to increase your muscles and bulk up while minimizing the fat gain? If yes, then you have come to the right place, as we will guide you why an effective diet plan as well as a strength training program is essential when it comes to bulking. Besides, our bulking calculator will help you keep track of your progress while you are at it.
Bulking Diet for Adding Muscles and No Fats
When it comes to bulking (gaining weight), you must use the following formula:
- Consuming more calories than you burn.
- Following a well-thought-out strength-training program.
- Eating the right nutrients that will help you in gaining muscles and not fats.
1. Take your Meals on time
You will have to be very particular about your meals if you wish to gain weight. Missing out any meal is not an option. You will have to eat and eat often. Protein supplements and weight gain powders can prove to be helpful in this regard. Particularly because you will have to eat a lot, which will start to feel like a nuisance, in such a situation drinking up the nutrients, will seem to be a relief.
2. Sleep Loads
You will also have to take a good sleep. If you haven’t been able to sleep well then it is time to become less active, slow down, and sleep a lot. If you indulge in cardiovascular exercise, it is time to take it slow there as well. Don’t do it more than thrice a week not more than 20 minutes.
3. Keep your Nutrient Ratio Balanced
Since you are trying to put on the weight instead of losing weight, doesn’t mean you will not have to consider the nutrients ratio in mind. The best nutrient ratio to follow for weight gain is 30% fat, 1 gram protein per pound of the weight and the remainder will be carbohydrates. If you can’t get enough proteins from your diet, then you can include whey protein in your diet. You can add it to your smoothie or shake after your workout.
Weight gain can be accomplished with the help of the following sources:
Weight gain is also dependent on the following factors:
- Your genetic makeup
- Training Program
- Macronutrient levels
People with superior genetic makeup can gain pure muscles and no fat. This type of gain usually happens with the beginners of strength training which is also known as the beginner gains. However, an average person will also gain some fat alongside the muscles. You can also measure your body fat percentage using our body fat calculator to know about your body fat percentage against your weight.
Then comes the next important step in the weight, gaining regiment: Strength Training.
Strength training is a great idea when it comes to gaining muscle, and that can be done by eating right and lifting weight. You must know that there isn’t a shortcut to gaining muscle mass and you will have to put in the hard work of strength straining alongside a weight gaining diet to bulk up without gaining a lot of fat. The following benefits of strength training will prove why it is the best way to gain weight:
Benefits of Strength Training
1. Protects Bone Health and Muscle Mass
We start to lose lean muscle mass around the age of 30 at 3 to 5 percent per year. However, indulging in impact and high-intensity resistance training have proven to improve functional performance according to numerous studies. Not only that it also helps improve bone density, structure as well as strength without any negative effects.
2. Makes you stronger and fitter
This benefit is obvious, but its importance can’t be overemphasised enough since muscle strength is pivotal when it comes to making the things, you need to do on daily basis, easier. Particularly, when we start to age and lose muscle. Strength training is also known as resistance training as you have to work against a resisting force and as a result develop strength.
3. Helps Keep the Weight Off For Good
Research has shown that strength training increases the resting metabolism of the body means that you burn more calories, just going about your day normally not just while exercising.
4. Help with the management of chronic disease
Studies suggest that strength training has many wellbeing benefits. One of which is helping you manage chronic disease conditions. For instance, strength training can be used to manage health problems like arthritis and diabetes.
5. Helps develop better body mechanics
Another benefit of strength training is that it enhances the balance, coordination, as well as posture of the body. A study has shown that strength training reduces the risk of falling in older people by 40% by improving their physical functioning. Balance depends on the strength of the muscles that help you keep on your feet. Stronger muscles mean better balance.
6. Boosts energy levels and mood
Another great benefit of strength training is that it helps in elevating the endorphin levels, which boost our energy levels as well as mood. Also, you will be able to sleep like a baby again, which would be a plus.
Hot to pick the right Exercise?
Are you new to strength training? If so, you must consider hiring a personal trainer who would design the right exercise program for you. We have come up with sample exercises for all the muscle groups made a list of muscle groups along with the sample exercises. For beginners, choosing at the most two exercises per upper body muscle group and around four exercises per lower body muscle group.
- Chest: bench press, push-ups, chest press.
- Biceps: concentration curls, hammer curls, biceps curls.
- Shoulders: front raise, lateral raise, overhead press.
- Triceps: dips, kickbacks, triceps extensions.
- Abdominals: pelvic tilts, crunches, wood chops, reverse crunches.
- Back: back extensions, one-arm row, lat pulldowns.
- Lower Body: lunges, deadlifts, squats, leg press, calf raises.
Experts recommend that starting with a muscle group that is larger and then follow with the rest. Since the larger muscles group exercises are more demanding and you would need your small muscle groups in completing these exercise, however, you should restrict yourself and continue doing your exercise in whatever order you feel comfortable with.
Aligning your Goals with Strength Training
The most challenging part of the strength training is to choose your sets and reps. The number of reps and sets to decide depends on your goals.
1. For gaining muscle
Choosing the right weight is crucial for gaining muscles. Try to choose a weight that allows you to complete 4 to 8 reps and 3 or more sets. Take a rest of 2 to 3 minutes in between the sets. You need to condition your muscles for weeks before indulging in this level of exercise in order to tackle the weight without any issues. Keep the workout sessions on 2 to 3 days apart.
2. Losing fat and building muscle
Try to choose a weight that allows you to complete ten reps and 1 to 3 sets. Keep it a single set for the beginners and then increase it to 2 and 3 when you move up to intermediate and advanced levels. Take a rest of 30 secs to 1 minute in between the sets and don’t indulge in the exercise daily. Keep the sessions on alternating days.
3. Muscular endurance and Health
Try to choose a weight that allows you to complete 12-16 reps and 1-3 sets. Take a rest of 20 to 0 secs in between the sets. Keep the workout sessions a day apart at least.
For determining the right weight for your training, start by taking a lightweight and performing one set. Go on adding the weight and doing the reps in good form until you can’t take it any further. The difficulty of last rep must be high but doable, nonetheless.
In case you decide to use a resistance band, keep in mind that you might have to use multiple bands to target the whole body. So invest in two to three bands and perform 8 reps of an exercise using each band. If you can easily do it, then you must thik uabout stepping it up further for better results.
So go ahead and use our bulking guide and bulking calculator to reach your weight gain goals. Develop a diet plan according to our instructions with all the nutrients. Also, develop a strength training program depending upon your levels and weight gain goals. Keep track of your weight using our bulking calculator, and you shall reach your goals with consistency and hard work.
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