Bulking is the process where a bodybuilder increases caloric intake to gain muscle mass is hypertrophy muscle, it is very important at this stage to follow a balanced diet to not gain the least amount of fat, do not forget that our muscles will not be visible to unless we eliminate the fat that surrounds them, therefore the more fat we gain the harder and longer the definition process, for this reason the bulking is divided into 2 parts.
Bulking does not have a definite time, this will depend on each of us, to where we want our muscles to develop and how long we want to show off those muscles.
The bodybuilder gains a lot of muscle mass but very little fat, which favors the next stage, that is, the muscular definition. A high-calorie diet allows muscle development but also increases the amount of fat in our body, it is very difficult to perform a high-calorie diet without raising the fat levels and it is not advisable to perform diets until you reach the desired goal.
A balanced diet at this point is ideal because our body is saturated with nutrients and our goal is not only to gain weight but to gain clean muscle mass, for this purpose I would recommend a diet high in carbohydrates and high in protein, low in fat , I usually use a 70% carbohydrate, 20% protein and 10% fat diet, otherwise if our sessions are not as intense 60% carbohydrate, 30% protein and 10% fat, I like to keep fat at that level since it is also necessary for the synthesis of protein and different metabolic functions in our body
Many people only want to gain weight regardless of the final result, personally this method does not seem appropriate unless our goal is to gain strength and participate in force events for example where the most important is strength and not the definition , even so I recommend a clean bulking without a hypocaloric diet at the end.
In this stage they usually carry a conventional diet, adding junk food, drinks, milkshakes, I do not consider this procedure very healthy but some people prefer to do it in this way so as not to have a balanced diet from the beginning.
Several years ago I trained a boy who was lifting power weights, the boy was 1.75 meters tall and he weighed 200kg. He had a lot of strength but his physical appearance was that of an obese person. A little later I found out that he had climbed weight consuming junk food in the streets, therefore much of this weight gained came from fat and was not working to its full potential due to problems that the food was causing as hypertension, hyperventilation and diabetes symptoms, fortunately we were able to correct the problem in time but it took little more than a year to reach the goal.
It is highly recommended for this reason to follow a diet high in calories but these calories come from healthy food, much better if it is self-prepared food, however if for lack of time we can not follow a hypercaloric diet step by step I would recommend the use nutritional supplements such as “Gainers” for example that provide between 600 to 900 calories per service, a super caloric food, the advantage of these supplements is that the nutrients are balanced, it is very important to look for one where the fat only represents 10 % or less of the intake.
With an intake of 500 to 700 extra calories per day we will get good results, some people believe that the faster is better, in this case we will be wasting our intake because the body simply discarded the nutrients consumed, I remind you that approximately 7000 calories they represent 1 kilogram, that is, with an extra intake of 700 calories a day, we will increase 1kg every 10 days as long as we do not add better nutrients in our meals.
Some bodybuilders add an intake of 1500 to 2000 calories to their daily intake, this would mean a kilogram approximately every 3 days, I personally recommend a maximum of 1000 extra calories a day so that the increase is not sudden and our body has enough time to adapt , some friends of mine suffered from temporary knee pain for example, appearance of stretch marks, headaches and accelerated heart rate, I clarify that these conditions were presented consuming 2000 extra calories every day, personally I never had this problem.
The easiest way to calculate caloric intake is by multiplying our current weight by 26 if we are men or by 21 if they are women, this calculation is not exact but it gives us a quick approximation of our daily intake to maintain body weight, I show them below an example with a man of 70 kilograms and a woman of 60 kg
Both formulate show a result of the basic requirement to keep us alive, that is, in this calculation only basic functions such as breathing, maintaining heart rate and blood pressure, keeping our brain alive are considered. But this calculation is not valid if we perform some activity such as getting out of bed, walking to the door, climbing stairs, etc. That is, the formula is designed for a person in complete rest, to be valid for us we must multiply by a factor, this factor is determined by our physical activity, then explain how we perform multiplication. The table applies to both men and women in this case.
I will use the data we calculate for women in this case:
|WITHOUT PHYSICAL ACTIVITY||x 1||1260 cal|
|LIGHT PHYSICAL ACTIVITY||x 1,2||1512 cal|
|MODERATE PHYSICAL ACTIVITY||x 1,5||1890 cal|
|INTENSE PHYSICAL ACTIVITY||x 1,7||2142 cal|
|VERY INTENSE PHYSICAL ACTIVITY||x 1,9||2394 cal|
Do not forget that these are the values that our body requires calories to maintain body weight, we require at least 500 extra calories to achieve a progressive weight gain, for example in lifting weights for the same woman we are doing the calculation, she trains 3 times a week with intense physical activity, therefore we will multiply her basal metabolism by x 1.7 and add 500 calories to the result
This result we will approximate to 2700 calories for practical purposes, if this person consumes 2700 calories a day will increase an approximate of 1 kilogram every 2 weeks, this consuming this nutritional value only on training days (3 times a week), if you keep this The 2700 calories regimen in days of training and rest days will have an increase of approximately 2 kilograms per week. These are only approximate values, each metabolism reacts differently.
When we obtain this result we must divide it between carbohydrates, proteins and fats, as I mentioned above I like to maintain a diet rich in carbohydrates by 60%, proteins by 30% and fats by only 10%, therefore we will divide the values in the following way.
|DISTRIBUTED PERCENTAGE||TOTAL 2700 cal||VALUE IN Gr|
|CARBOHYDRATES||60%||1620 cal||405 Gr|
|PROTEINS||30%||810 cal||203 Gr|
|FATS||10%||270 cal||9 Gr|
As we can see we get the percentage of each nutrient, which gives us a result in calories, to obtain the result in grams we divide these calories by the number of calories that each nutrient gives, that is, we divide the carbohydrates by 4 calories, the proteins between 4 calories and fats between 9 calories, this way we will obtain the value in grams of our requirement, now we can elaborate our diet based on the obtained results, I recommend distributing the result in 5 parts this to consume 5 meals a day, of this way we ensure that our body does not enter the catabolic phase for lack of food, the distribution of meals is recommended both in the phase of Bulking and the phase of Cutting.
The cutting can be done at any time of our development, it is very important to get a good amount of muscle mass before making the definition since it is not possible to do both at the same time and it is very important to have a good muscle gain otherwise we will only see ourselves thin and not muscular.
I’m going to assume that they already have a muscle gain and want to mark those muscles, the most advisable is to make a low-calorie diet also known as caloric deficit, where our body is forced to find nutrients to maintain our physical activity thus reducing fat , it is very important to maintain an exercise routine and a balanced diet to avoid losing a lot of muscle mass, in one way or another we will lose a small amount of muscle mass, do not worry about this a defined body gives the impression of having a large amount of muscle mass.
This time we will perform the same calculation as before Buling but we will subtract 500 calories.
Do not forget that this calculation is for days of intense training and for the rest days we require a different calculation, or rather a different multiplicative factor. At this point if it is very important to keep a calculation for days of training and rest days this to avoid raising or maintaining the weight, in the Bulking stage it is not so important because we will achieve our goal faster or more slowly, in the case of caloric deficit if it is important to maintain a low number of calories.
This for the Cutting stage on rest days, some people prefer to take an average between rest days and training days to better distribute calories and not go hungry therefore perform a calculation in this way.
We will assume 4 days of training and 3 days of rest per week.
Therefore we divide this result between all the days of the week, 11568/7 = approximately 1600 calories per day so that the weekly deficit would be the same but without going hungry on rest days.
The calculations are approximations with which they can quickly calculate the nutrient values they require each day, there are other ways to calculate more complex but also more accurate where they involve age and height, however the most accurate way to calculate the basal metabolism It would be with a formula that involves the percentage of fat and the percentage of muscle the metabolism varies if our body has more fat or more muscle for example.
Thank you for reading my article I hope it is of your liking and it is useful for you, regards