Generally speaking, most individuals will consume 2-5 grams of carbohydrates per pound per day throughout a bulking cycle.
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Ĭarbohydrates are the preferred fuel source for hard training, heavy lifting (the brain and nervous system functions almost entirely off of carbohydrates), and recovery.ĭuring the bulking process, carbohydrates are often consumed in greater proportions than most other macronutrients to allow for maximal output during training sessions and increase recovery. Related: Check out our article on the 7 Best Breakfast Ideas (With Calorie Breakdown).
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It is recommended that you consume approximately 0.8-1 gram of protein per pound of bodyweight daily to preserve or increase lean muscle mass. Protein is not the preferred source of energy for hard training (carbohydrates are), however can be metabolized if sufficient carbohydrates or fats are not available. Protein is a critical macronutrient responsible for muscle recovery and growth, and is a key structural component of cells and hormones within the body. If you’re interested in learning more about this topic, read our article on Calories And Macros For Bulking. While you can certainly eat whatever you want and gain weight (assuming you are in a caloric surplus), the types of foods (macronutrients) you consume can and will impact your lean muscle growth, fat gain, and performance.īelow, we will take a quick look at the macronutrients and how you can use each during a bulking cycle. Weight gain occurs when you are consuming more calories than the sum expenditures from daily life, resting, and training. Related Article: Foods to Avoid When Building MuscleĬalories vs Macros: What’s More Important While Bulking?
#What to eat when bulking and cutting how to
In the below video, I discuss how to set up a clean bulking diet plan and how to monitor your progress weekly to maximize lean muscle growth and minimize body fat increases over time. If you struggle with eating all the calories you need for bulking, check out my article on How To Bulk With A Low Appetite. This is done by monitoring the rate of weight gain and adjusting macronutrients on a weekly basis. When clean bulking, you want to focus on gaining weight in a slow and steady manner to minimize excessive body fat increases during this time. Just like you wouldn’t fill a sports car with low quality gas, you don’t want to just eat anything while you bulk.Ĭlean bulking entails that you eat high quality, nutrient dense foods as much as possible, while mixing in more calorically dense (and often lower nutrient dense foods) to place yourself in a caloric surplus to allow for slow and steady weight gain.
#What to eat when bulking and cutting free
Need a workout program? Get 3 free workouts on Fitbod right now.īulking correctly takes planning and a firm understanding of how foods are used in the body to fuel hard training, recovery, and muscle accretion (building). In this article, we will discuss the concepts of clean bulking, energy balance vs surplus, macronutrient counting, and helpful bulking guidelines to stick to when looking to maximize your bulking plan. While you still will gain some body fat, when done properly, a (clean) bulk with clear guidelines can make the cutting phase much easier.
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The goal of bulking is to systematically increase caloric surplus over the course of days, weeks, and months to allow for healthy weight gain to fuel hard training, recovery, and minimize body fat gains.
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This is because it could lead to excessive weight gain and make the body fat cutting phase much more difficult in the future. But, is this the BEST way to bulk for long term-success?Ĭan you eat anything while bulking? It is recommended that you do not just eat anything you want, and as much as you want, during a bulking phase. While many lifters are shifting to these newer forms, beginner and even seasoned bulking pros still eating whatever and whenever they want. Over the years nutrition science has evolved, with concepts like clean bulking and high carb bulking rising to the top of the conversation. Bulking and cutting is a widely popular and effective way to build lean muscle mass year after year.