I frequently get asked by many of my clients for advice on how to bulk up. The simple answer is to EAT MORE, but as we all know it’s not as easy as it sounds. I see many people who give it a 100% during their workout and still don’t manage to gain size well; here are my tips on bulking up. Remember your new eating habits must be accompanied by vigorous training sessions incorporating plenty of Cardio vascular work.
Increase the food intake gradually and over a period of time, in a controlled manner. You cannot just start indulging on your favourite foods from day 1.This will help gain weight but also FAT. The objective is to put on size whilst keeping the fat to a minimal.
A healthy weight gain is about 2lbs a week so you need to increase your diet to accommodate this. I suggest your normal breakfast, lunch and evening meal, accompanied by two BULK-Up meals. One in between breakfast and lunch and the other between lunch and evening meal. You will need to weigh these meals out each ad as you will need to increase each of the bulk-up meals by 1gram per day. The type of foods I would suggest is; Pasta, rice, cereals mixed with nuts and seeds or extra protein from chicken or even a protein shake. Stay away from FATS and ALCOHOL and junk foods altogether and keep the sugars to a low.
keep adding 1 gram per day to your bulk meals until you reach your desired weight
Eat healthy and always choose the healthy option incorporating plenty of vegetables, in a variety of colours. Do not increase the protein too much; a healthy guide is between 0.3 and 0.8 grams per pound of body weight.
The aim is to gain steady weight so keep to the 2lbs a week weight gain, if you find you’re not increasing by this amount then increase the meals accordingly. If you are putting on more than this amount, then reduce the meals.
Keep most of the carbohydrate intake during the day time and keep to a mainly protein and vegetable diet in the evenings.
As with everything results will vary with different somatotype and every individual, but this should get you on your way.