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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Effective bulking method helps in building muscle mass and minimizing fat. Here are tips for attaining a robust and muscular body.
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Aim for added 300-500 calories on every day basis to increase muscle without gaining fats. To bulk up, you want to consume extra calories than burning them.
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For muscle repair and increase, protein is crucial. 1.6 to 2.2 grams of protein per kg of body weight is required daily.
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Exercises like - squats, deadlifts, and bench presses interact with more than one muscle. Focus on increasing weight and reps to construct extra energy.
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To bulk quicker, consuming more is the key. Have 4-6 meals a day, containing protein, healthy fats and carbs.
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Avocados, seeds, olive oil and nuts are sources of healthy fats, it facilitates in maintaining strength and also helps in muscle growth.
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Muscles contain 75% of water and consuming water is the important thing for performance. 3-4 litres of water consumption in keeps your muscle hydrated.
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Effective bulking is about proper balance between eating, training, and recovery. Stick to these pointers and watch your muscles grow more potent and larger!
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