What is bulking? This is a question that is often asked by people who like to exercise, especially those who want an athletic body. If you are one of those who question this, you will find the answer in this article.
Not everyone knows what bulking is. In fact, for body builders, he said, the bulking phase needs to be passed so that the dream of having a muscular body can come true soon.
Find Out What Bulking Is
The formation of body muscles cannot happen in just one day. It took months to achieve this desire. In the process, everyone who wants to have a muscular body is advised to go through the bulking process.
So what is bulking? Bulking is a strategy in which a person is encouraged to eat more calories than he needs for a certain period of time so that his body weight increases. Furthermore, after reaching a certain weight, the diet will be adjusted by gradually reducing the number of calories.
Bulking is usually done for 1–6 months and can take longer, depending on the goals of weight gain and the muscle mass you want to achieve. This is expected to help the process of building muscle mass. If balanced with the correct exercise pattern, besides the time, muscle strength will also increase.
Here’s How to Do Bulking
When done in the right way, bulking is safe and will not cause health problems. However, if it’s not done correctly, there is a possibility that the fat mass that increases during the “over calorie” period can actually be excessive and ultimately not good for your health.
To understand how to do bulking, follow these steps:
1. Know the calorie intake needed by the body
Before deciding to do bulking, you need to know first how many calories your body needs in a day. You see, the bulking phase requires you to increase your calorie intake by 10-20% of your daily calorie needs.
You can use a calorie calculator to help calculate the number of calories your body needs. In calculating it, it takes information related to weight, height, gender, and how often you exercise.
2. Selectively choose food
Even though you are required to increase your normal daily calorie intake, that doesn’t mean you can eat anything. In this stage, the food you will consume also needs attention. Because, not all high-calorie foods are good for increasing muscle mass.
Some of the recommended types of food are:
- Meat, such as beef, chicken, eggs and seafood
- Nuts, such as almonds and walnuts
- Sources of healthy oils, such as olive oil and canola oil
- Fruits, such as apples, avocados, bananas, grapes, strawberries, kiwi, oranges, pineapples, and pomegranates
- Various vegetables, such as broccoli, mustard greens, carrots, cucumbers, mushrooms, and peppers
- Grains, such as cereal, oatmeal, and quiona
In addition, you are advised to avoid sweet foods and drinks, as well as fried foods.
3. Increase the consumption of carbohydrates
Basically, the types of food that should be consumed during the bulking phase must still contain carbohydrates, proteins and fats in an amount that corresponds to the increase in calories set during the bulking process. However, the highest calorie contributors generally still come from carbohydrates.
Here are the recommended nutrient ratios:
- 45–60% of calories from carbohydrates
- 30–35% of calories from protein
- 15–30% of calories from fat
You can get carbohydrates from various sources, such as rice, corn, sweet potatoes, potatoes, and wheat.
4. Consume supplements
In the process of building muscle, people who want an athletic body must use supplements. Supplements are needed by the body to provide the nutrients needed by the muscles that are not or are not sufficiently obtained from the food we eat.
There are lots of supplements offered out there that can help the process of building muscle. One of the most popular supplements among bodybuilders is Crazy Bulk.
Crazy Bulk has many supplements that are proven to be effective in helping the Bulking, Cutting and Strength processes. Many people have proven for themselves the benefits they get while taking Crazy Bulk supplements.
Faster muscle building processes, increased strength and stamina are the benefits you can get from Crazy Bulk.
D-Bal from Crazy Bulk is a product that is truly designed to help the Bulking Process. Many customers have reported benefits while using D-Bal supplements.
You can simply take three capsules per day about 45 minutes after your workout to reap the benefits of the D-Bal supplement. Click here to get Crazy Bulk D-Bal.
5. Exercise regularly
Another very important thing in the process of building muscle is regular exercise. Make sure the sports you do are sports to increase, shape, and strengthen muscles, such as lifting weights, squats, and push ups.
That’s an explanation of what bulking is that you need to know. As long as it is done in the right and consistent way, the desire to have a muscular and healthy body can soon be realized.