Tag: bulking
The Beginners Guide To Lean Bulking For Effective Gains
How best to kickstart your lean bulking goals if it’s your first time.
For those looking into lean bulking, you have come to the right place. Lean bulking is a great way to see serious gains while allowing yourself the opportunity to set yourself up and live a healthy lifestyle all while building muscle. Bulking has taken on a life of its own but with the right approach, it isn’t as hard as it may seem.
In opposition to dirty bulking, lean bulking, often referred to as clean bulking, is a great way to set yourself for success down the line. Watching calories, eating whole foods, and prioritizing supplementation has its perks for putting on efficient gains and allowing yourself to thrive inside and out of the gym. By knowing how best to approach a clean bulk, you will set yourself up for only the best gains.
Let’s jump into this Beginners Guide For Lean Bulking and see what makes this such an effective way to build muscle. Knowing what it is and how best to approach it when it comes to training, nutrition, and supplementation will better prepare you for whatever comes your way as you look to get as massive as possibly while being as healthy as possible.
What Is Lean Bulking?
Lean bulking is when you try to gain as much muscle with as little fat as possible. This is where your protein intake would be increased and both fat and carbs are typically quite reduced. The foods involved with lean bulking are clean and can come from things like lean meats, fish, fruits, vegetables, and whole grains. The key is to watch your caloric intake and to avoid sugar, as this can have an effect on your muscle building.
To contrast lean bulking, looking at something like dirty bulking is an easy opposing viewpoint when it comes to a bulk. Dirty bulking focuses on quantity of food and is less about a ratio of macronutrients and more about overall calorie count. Overall, lean bulking is a much better option for not only do you put health above all else, but you allow yourself to see more effective gains.
How To Prioritize…
Training
When it comes to training during a lean bulk, you need to follow a plan that supports muscle growth while also accelerates fat loss. Resistance training will put an emphasis on muscle growth and allow for only the best gains to unfold (1). By focusing on building muscle directly, you give yourself a better chance at changing your physique and turning fat into muscle.
High-intensity interval training (HIIT) is another great approach for this high-intensity style workout will get your heart rate going to burn calories while also building muscle to see gains (2). Longer forms of cardio can be mixed in here and there but know that the more cardio you do, the hungrier you may feel so sticking to weightlifting with efficient cardio is the way to go.
Nutrition
For nutrition, ensuring only whole foods is imperative as you look to see only the best gains. Foods like lean meat, fish, and some red meat can give you optimal levels of protein. Whole grains are perfect carb sources for energy and leafy green vegetables, as well as those with color can greatly affect your gains for the better. Avoiding sugar and artificial additives is also important for these can limit muscle growth and stunt fat loss.
Supplementation
The key to a clean bulk is the right supplements. Working with only the best supplements can give you that edge so you never have to suffer from any deficiencies or sacrifice gains. Key supplements like pre-workouts, fat burners, BCAAs, and protein powders can raise your workouts to the next level and give you the exact gains you are looking for.
Protein powders are a great way to get ample amounts of protein into your diet and mix well with water, another beverage of choice, or in a protein shake. You can also mix with oats or other foods to ensure your protein limit is to the max. Protein powders will increase muscle growth, help with recovery and aid in weight loss (3). For those wanting a great option, Enhanced Whey Protein Isolate is that protein supplement to enhance your gains to new heights.
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Lean Bulking Tips & Tricks
In order to have an effective lean bulk, here are a few tips and tricks to keep you going when things get tough:
1. It Will Take Time
A lean bulk will take some time so stay on course, write what you need to down, and give yourself the best chance at seeing success.
2. Calories Are Huge
Your caloric intake is very important here and can make or break a lean bulk. Keeping tabs on the amount of calories you need in a day and how many you consume will help you with honest and helpful records.
3. Supplements
Find the right supplements for you can stick to them. They will help you greatly as you look to see those gains you want most.
4. Don’t Neglect Cardio
While lifting is essential, don’t neglect some cardio which can greatly help you with shedding calories and ultimately losing fat. Remember, HIIT workouts are great ways to get in cardio while also building muscle.
5. Keep Goals Realistic
So often when we set goals, we start to reach for the stars. Remember that these things take time and going with the flow and allowing yourself to hit little victories along the way is a great way to see gains.
Wrap Up
This beginners guide to lean bulking will give you everything you need to see serious gains. A lean bulk is an essential way to see growth and one that is safe, healthy, and effective at that. Following the right tips can be of great assistance and give yourself the benefit of the doubt as you work hard and stick to the right lean bulking plan.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Westcott, Q. (2012). “Resistance training is medicine: effects of strength training on health”. (source)
Laursen, P.; et al. (2002). “The scientific basis for high-intensity interval training: optimizing training programmes and maximizing performance in highly trained endurance athletes”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Should You Take A Weight Gainer Before And After A Workout?
Weight gainers can pack on mass but how often should you use it?
You may have heard of a weight gainer, and unlike many supplements, are not sure if you can take a weight gainer before and after a workout. Our supplement shelves are filled with so many supplements, sometimes we lose track of when to take what. Between protein powders, creatine, BCAAs, and a now a weight gainer, it can seem like a lot. But a weight gainer should really be used sparingly as this is one of those supplements that can be easily abused. With so many calories and the extreme amounts of macronutrients, taking a weight gainer too much can lead to unwanted weight gain, not the real bulking you are looking for.
Knowing exactly what comes in your weight gainer can make or break these gains as well for you want to be sure you are getting the best in terms of ingredients. Plus, ensuring there are digestive enzymes is vital for a supplement this loaded may be hard to digest. For the most efficient progress, fiber and these enzymes are key.
Let’s take a look at weight gainers and see when its best to take. Taking a weight gainer before and after a workout may be too much and you don’t want to neglect whole foods, but we’ll explore this thoroughly so you leave with an answer on what is best to do.
What Is A Weight Gainer?
Weight gainers, often times seen as mass gainers, are a supplement packed with protein, carbs, and fat designed to increase your muscle mass, put on healthy weight, and really boost overall size (1). For those bodybuilders in the offseason, those powerlifters looking for the best results, or those everyday folks seeing how big they can get, weight gainers have the ability to pump you with high amounts of protein and carbs for all those bulking needs. The nice part is that many of them contain digestive enzymes so you can actually digest and absorb these nutrients for more efficiently.
Benefits Of A Weight Gainer
The benefits of a weight gainer can be great for your bulking needs and for those serious about putting on strength, size, and mass, a weight gainer can make a difference.
Benefits of weight gainers include:
Pack on healthy weight by taking in all of the valuable ingredients the supplement has to offer.
Increase strength, size, and mass as a result of the amount of protein and carbs included (2).
Reach caloric intake for those struggling to hit a high number with whole foods (3).
Fiber and digestive enzymes so you can digest and absorb these nutrients without stomach discomfort.
Convenient bulking for those who want an easy supplement with tons of benefits.
Taking It Before A Workout
For those wanting to take a weight gainer before a workout, you can, but know this supplement is incredibly thick and filling and may not be the absolute best thing to take right before a workout. If you do, it is best to give yourself ample time to let this shake digest all the way so you not only don’t puke in your workouts, but also actually digest and retain these nutrients. While the thought of taking a weight gainer before a workout is understood and makes some sense, really think about if you want something like that in your stomach before you dive into your grueling training session. You might be better off with whole foods and getting those nutrients the natural way.
Taking It After A Workout
Taking a weight gainer after a workout makes more sense than before because your muscles are depleted, your body is exhausted, and it just needs a load of nutrients to feel restored. Plus, for those wanting to bulk, this is the perfect time to do so for your body will need those nutrients right away and will eat them up. This would be like taking a protein powder just with way more carbs and way more protein (4). So, if you want to take a mass gainer around your workout, after seems to be best.
Before & After?
It certainly seems that taking a weight gainer before and after a workout would be way too much. At that point, you wouldn’t really need to take it before and are better off getting those nutrients from whole foods. Plus, it will sit in your stomach and you will feel terribly full, most definitely hindering your workout. After does make a lot more sense given that this is the prime time for those muscles to eat and take in those vital nutrients for recovery and repair, while also bulking up in size. It seems that taking a weight gainer before and after is overkill and may hurt you in the long run with just too many calories and macronutrients so prioritize one time in the day to take it and make it a part of your regular bulking schedule.
Other Supplements To Consider For Gains
Along with a weight gainer to seriously boost your gains, knowing what other supplements are out there can be a game changer for your goals. Let’s start with a protein powder for this will pump you with protein for increased growth, enhanced recovery, and a better ability to lose and manage weight. Creatine can increase strength and size and replenish those lost stores while casein protein is what you need for that overnight repair. When it comes down to it, a weight gainer is a great to use for those building up size and mass, but other supplements do exist so use them as well.
Wrap Up
Taking a weight gainer before and after a workout isn’t the right move. With so many other supplements out there to help, it just doesn’t make sense to pump yourself with a weight gainer twice a day. Look into what your goals are, what supplements can help get you there, and what you need to succeed in the long run for serious gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Houston, M. E. (1999). “Gaining weight: the scientific basis of increasing skeletal muscle mass”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Howell, Scott; Kones, Richard (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Stark, M.; et al. (2012). “Protein timing and its effect on muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
Bulking Season Rules For Building Muscle Without Getting Fat
These Are The Bulking-Up Rules You Should Know
Winter is approaching which means many people will be planning to bulk up. Since muscle mass is all you can see under the many layers of clothing you wear, many people use the winters as an excuse to gain size by feasting on their favorite food without any regard to their body fat percentage.
The problem with the bulking season is that people plan on gaining muscle mass but end up gaining belly fat. If you don’t see much of a difference in your muscle size while bulking-up, you are doing something wrong.
Understand Nutrition
Diet plays a major role in your fitness journey. If you want to bulk-up or shred, your first goal should be to learn about nutrition and how changing your diet can affect your physique.
You can’t bulk-up if you’re on a calorie deficit diet. Investing time in understanding about macronutrients and tracking your daily calories can pay huge dividends. You should start thinking in terms of macros when you make your food choices.
Bulking Doesn’t Mean Gorging On Junk
For some people, the bulking season translates into junk season. These people misunderstand the concept of bulking and go all-out on junk food. While bumping up your calories is important, you shouldn’t convert your body into a trash can.
The source of your food makes a big difference in the quality of mass you’ll be gaining. On a bulking diet, try to get most of your calories through carbohydrates and proteins while limiting the fats.
Control Your Portion Size
Savoring a full pizza and ice cream every day will add size only to your waistline. Contrary to the popular belief, you don’t have to punch down big quantities of food to put on muscle size. A carefully crafted diet with the right portion sizes can ensure quality muscle mass.
Having 100 additional calories in a day can be enough to help you speed up the bulking process. As a rule of thumb, you should be consuming 1 to 1.5 grams of protein per pound of body weight, 2 grams of carbs per pound, and 0.4 grams of fat per pound on a bulking diet.
Don’t Be On The Bulking Diet For Too Long
Some people don’t know when to hit the brakes and end up with the extra kilos when the sun is out. Remember – The longer you bulk, the fatter you’re going to get. So, try putting on size in as little time as possible.
Your body’s insulin sensitivity starts eroding when you’re around 15% body fat. If you continue to bulk beyond this point, you’ll gain fat rapidly. You should stop bulking when you’re around 10% body fat and your abs start disappearing.
Make Adjustments To Your Training
One of the most overlooked aspects of the bulking season is the training. Many people focus solely on their diets when they’re trying to put on size and completely neglect their workouts. You must constantly shock your muscles with every workout for them to grow bigger.
Cutting out the cardio is the other mistake people make while bulking. Keeping cardio in your training program will ensure that you put on quality muscle mass as you increase your calorie intake.
Are you getting ready for the bulking season? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
The Quick and Dirty Guide to Clean Cutting and Bulking
The Quick and Dirty Guide to Clean Cutting and Bulking
The biggest mistake made in bulking is trying to put on weight, period. It’s easy to work hard, overeat (or eat the wrong kind of food), and get bigger. The problem is, you’ve built as much fat as you’ve built muscle, and now the cut you’re facing is going to be long and brutal.
Or, conversely, you’re in a great place at the peak of your bulk and you’re looking forward to getting through your cut and seeing what’s under there. This time, though, you cut too fast or you don’t feed your muscles, and you lose muscle mass with the fat. Suddenly your maxes have dropped and you’ve lost muscle along with your insulation.
There’s a lot that goes into getting it right, and honestly, it’s different for everyone. Without going into mind-numbing detail, here’s the rub. This is your quick and dirty guide to lean and clean cutting and bulking.
If you’re looking for the best products to help with supplementing your cutting, make sure to check out our in depth guide of our picks for the top rated fat burners right here.
Basic Premise
Clean cutting and clean bulking require more time and discipline than other methods. While cutting is always a carefully planned maneuver, bulking is a little more ambiguous. If you want to put on muscle without gaining a disproportionate amount of fat (some is inevitable), you’ll need to carefully plan meals and stick to stricter guidelines than if you were to dirty bulk.
Your progress will be slower, but ultimately, you’re looking at a more sustainable diet choice that has a lower probability of permanently damaging your metabolism — and that goes for both cutting and bulking.
Application
There are a couple nutrition truths no matter what your goals are. One, IIFYM works fine for simple goals, but chances are if you’re here, you’re beyond what IIFYM can do for you. Thus, you know that not all calories are created equal. Don’t put crap in your body. You’ll feel worse, you won’t train as well, and you’ll use up your allowances faster.
Nutrition isn’t the only component to training, either. Mental state is incredibly important, as is your performance in the gym. If you’re not mentally ready to cut or bulk, you’re going to have a bad time. Additionally, stress levels can sabotage even the most dedicated training regiment, as can not getting enough sleep.
Bulking
If you’re already above 15 percent body fat, don’t plan on bulking. You won’t see the lean bulk results you’re looking for, and it’s going to be a lot harder to shed the pounds later. Cut until you’re at 14 percent body fat or lower, and then plan your bulk. While you’re bulking, only increase your calorie count by 250-300 per day. This is enough to gain a couple of pounds each month without giving your body so much fuel that it stores the extra as fat.
The number one rule of a clean bulk is that food quality (and quantity) still counts. You’re not just putting on weight willy-nilly and hoping enough of it’s muscle. Cheat meals aside, you still want to avoid refined sugars, simple carbs, and over-processed foods. Simple, whole foods almost always pack a bigger nutrient-punch and keep you full longer.
First and foremost, get your protein. You cannot starve muscle of its building blocks and still expect it to build. Make sure you’re getting at least a gram of protein per pound of body weight. Next comes fat. Depending on what works well for your digestion system, look for 15-20 percent of your intake to come from fats (this should work out to about .3 grams per pound). The rest is carbs. Choose wisely — sweet potatoes, brown rice, beans, and quinoa are all satiating sources of carbs that don’t come with extra ingredients.
To have the most successful bulk, stop thinking of it as bulking. Seriously. You’re not bulking. You’re just fueling your body. Ignore that you have a calorie surplus. Aim to meet your macros daily, and view everything that goes into your mouth as fuel. That donut? Fuel. That prime rib? Fuel. A truckload of broccoli? Fuel. All of it.You decide the quality of that fuel. Now, this doesn’t mean cheat meals are out. You still need them to be psychologically happy, and they’re easier to manage on a bulk than a cut. BUT, a bulk is not several months of cheat meals. Get rid of that nonsense.
Cutting
When you’re getting ready to cut, you’ll obviously need to figure out your calorie deficit. Generally speaking, a pound of fat is equal to 3500 calories, and you shouldn’t aim to lose more than one and a half pounds per week. So, depending on your goals, you want to be in a caloric deficit of 500-750 calories per day. Make sure this is subtracted from your maintenance requirement and not your bulking requirement.
Make sure you give yourself enough time for your cut. If you’re trying to lose too quickly, you increase your risk of losing muscle mass and you enter into dangerously low calorie levels, which could permanently affect your metabolism. Also take into account any upcoming holidays, travel, work events, or family affairs that may interrupt your cut. You’ll want to add one or two weeks to your projected cut time to allow for hiccups and setbacks.
With the calories you get to consume, you want to ensure that you’re still getting enough fuel to power your workouts. This means that you can’t get rid of carbs altogether — your brain and your muscles still need those glucose stores. When you’re adjusting your macros, keep your protein where it is while you’re bulking. You don’t want to deprive your muscles and you’ll feel full longer. Put your fat at 20-25 percent, as long as you’re using natural, healthy sources. Finally, fill in the gap with carbs.
Regarding everything else, understand that cheat meals happen and they aren’t the end of the world. Sometimes your body (or your mental health) needs it. Keep fiber intake high to maintain good digestive health, and adding some fermented foods (if they’re not already part of your diet) with health with gastrointestinal health. Finally, stop drinking your calories, aside from your supplements. The only liquids that should be going in your body are water, coffee, and tea.
Fine Tuning
This is the disclaimer section, and the disclaimer goes like this: Each body is different. Not everything works for everyone. There is no perfect answer. Consistency is your best friend.
That being said, how do you deal with it? That, at least, is a simple (if not painstaking) answer. You deal with it by treating your body like a science experiment. Think back to the lab reports you wrote in school — you’re going to do that with your nutrition.
No, no one’s going to make you write a paper, but you do need to perform experiments, record data, and draw conclusions. In order for your experiments to be accurate, you need to be diligent, exact, and patient.
It’s frustrating to be following a plan and being uncertain if it’s working or not, but that’s what needs to happen. You are a science experiment, and you need to control the variables. Fitness trackers are a great way to keep track of estimated expenditure, as well as providing reminders for healthy habit check ins.
For the initial try, pick a plan and follow it to the letter. Be obnoxiously consistent. Take your measurements at the same time every day. Eat within 5 percent of your macros. Pay attention to your energy in the gym. Learn how your body likes to schedule things, and work with your body, not against it. Above all else, write it all down.
After 3 to 4 weeks, sit down with your notebook, and evaluate the data. Are you seeing the weight fluctuate the way you want it to, at the right pace? Do you still have enough energy to crush your workouts?
If you’re not on track to meet your goal, make a logical adjustment. You may need more carbs before your workout, or more protein after. You might need to change the timing of your pre-workout. Whatever you decide to do, implement the change for a few weeks and continue your observations. Tune into what works best for you.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Alyssa is a lover of words and movement who happily resides in the Pacific Northwest. If she’s not at the gym or out playing pick-up games, she’s probably feeding her favorite humans something stealthily healthy or devouring her latest bookstore find. She’s passionate about making health and fitness accessible to anyone, regardless of their situation. Tweet her @arobinsonwrites.
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