increase It's not that hard. Train hard and simply take the calorie thumb thumbs more calories than you consume on the day and finished is the dream body. The fact that this milk girl's bill does not work out is obvious, but without meticulous planning and discipline, not the well-toned body, but a spongy something that has more body fat than usual. So you yours bulk phase In the context of this article, we present you with 7 strategies that will bring you closer to your goal under guarantee.
1 - Take more carbohydrates a day
That's supposed to be everything? Well, it's not that easy, because in this context we do not mean carbohydrates with simple short-chain carbohydrates like cakes, biscuits and ice cream, but complex carbohydrates. These high-quality carbohydrates are found especially in slow-digesting foods such as whole-grain rice, sweet potatoes and oatmeal. But also starchy foods bread and pasta, which should of course be made on the basis of whole wheat flour, can serve you to increase the daily carbohydrate intake. However, since the human organism tends to convert excess carbohydrate energy into body fat most efficiently, your carbohydrate intake should decrease throughout the day. On the other hand, if you are prone to gaining body fat easily, you should keep an eye on the carbohydrate intake even in a bulk phase and calculate between 4 and 5 grams per kilogram of body weight per day. However, if you put on less fat deposits, you can calm down 5 to 6 grams per kilogram of body weight.
2 - Increase the number of your daily meals
Especially heavier athletes often have a problem with consuming enough calories for efficient mass gain. The key problem in this context is usually that the large amount of energy is divided into too few meals, so that the daily calorie target is not achieved and progress is slow to see. It is much easier to eat 6-7 smaller meals per day. Another great benefit of having a smaller amount of food every two to three hours is that the nutrients it contains can be processed by your organism much more efficiently and used to build lean muscle mass. In addition, you will find that you are significantly more energized throughout the day, as your body must pump significantly less blood into the digestive tract and consume energy as part of the digestion of many smaller meals than when processing smaller meals. Since you can also easily lose track of the total energy intake through this approach, it is important at this point that you meticulously keep a book on your diet.
3 - Take more fat to you
If you want to build up as much fat-free body mass as possible during your build-up phase, you can not do this with just proteins and carbohydrates. Rather, you should focus on gaining a lot of high quality fats, especially Omega 3 and Omega 6 fatty acids should be in focus. Apart from that, saturated fatty acids, which are still being vilified by many, also play an important role, since your organism requires them for the production of enzymes and hormones, which in turn are involved in both muscle building and energy metabolism. In practice, the fats should account for up to 30 percent of your total energy intake, with saturated fatty acids accounting for as much as 15 percent. To achieve this goal, it is advisable to temporarily replace low-fat foods such as chicken or turkey breast with more greasy alternatives such as salmon or beef.
4 - Increase your calorie intake
Admittedly, this is an absolutely trivial statement that should be known to every strength athlete. However, this does not change the least that this rule is absolutely essential, since you can only gain mass if you have an energy surplus. Of course, it is not always easy to eat significantly more overnight, so you should slowly but steadily increase your calorie intake in small steps by simply adding an extra snack to your diet or minimally increasing the portion size of your individual meals. In order to prevent the build-up of too much body fat, increasing the energy intake must be gradual so that you can document the development of your body. Needless to say, this process involves a lot of work, but in return it guarantees that you do not have to suffer too much in the subsequent definition phase.
5 - Get the most out of your post-workout diet
By far the most important meals apart from breakfast are those immediately before and immediately after the workout. In practice, it has been found useful to deliver high quality nutrients in the form of shakes both before and after exercise. Particularly important is the so-called post-workout shake, which allows your body following training to initiate regenerative processes as quickly as possible. To ensure optimal nutrition, this shake should consist of 0.5 grams of protein and 1 gram of short-chain carbohydrates per kilogram of body weight. In addition, with a meal consisting of complex carbohydrates, high-quality fats, and proteins, two to three hours before training, make sure your muscles have enough energy to perform at their best.
6 - Put on liquid food
When it comes to consuming large quantities of high-quality foods, we are often faced with the problem of not being able to do so in the face of the amount we are confronted with. A simple way out is the partial switch to liquid food in the form of classic or home-made shakes. You can either use these shakes as a snack or drink them like a milkshake at one of your scheduled meals, increasing the total amount of nutrients ingested. If you're one of those people who just put on body fat, you should also be moderate here and resort to a food diary.
7 - Eat something more before bedtime
During the night your body calms down and finally has the opportunity to spend a large part of its energy in the regeneration and building of new muscle mass, which is only possible if a sufficient amount of nutrients is available. In this regard, especially the protein plays a major role as it is urgently needed by the organism for the purpose of regeneration. If, on the other hand, there are not enough amino acids in the blood, the organism uses the body's own proteins back from the muscle tissue in order to utilize them elsewhere. Consequently, your bedtime snack should consist primarily of slowly digestible proteins. In order to upgrade the meal calorally and to extend the retention time of the amino acids in the blood and digestive tract, the snack should be supplemented by healthy fats. By way of example, here is a mixture of lean quark and nuts of your choice. In the course of the preparation is also to make sure that the meal contains between 30 and 50 grams of protein and about 20 grams of fat.