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Bulken is a popular strategy among strength trainers and fitness enthusiasts who are aimed at building muscle mass. The idea is simple: by consuming more calories than you burn, you give your body the fuel it needs to build muscles. But although bulbs can be effective, there is more to it than simply a lot of food. In this blog we delve deeper into what bulking entails, the different types of bulks, and how you can optimally use this process to achieve your fitness goals. Because food is important, but the right training too!
Bulken is the process in which you consciously consume more calories than your daily energy requirement to build muscle mass. The goal is to create an anabolic environment in which your muscles can recover and grow faster after intensive strength training. People choose bulking because it is an efficient way to increase muscle mass and build up strength. So simply said: eat more kcal than you burn + strength training = muscle building. It is therefore very important to know how many calories you need to lose weight. You can make this calculation online at different calorie calculators. Note: this is always an estimate! You have to try, evaluate and adjust it again to make permanent progression.
The difference between bulk and cutting lies in their goals. Bulken focuses on building muscle mass by creating a calorie surplus. Cutten, on the other hand, is about reducing body fat while keeping muscle mass, which is often accompanied by a calorie deficiency. It is important to properly distinguish these two phases because they require different nutritional and training strategies. In both cases, following a diet schedule is recommended.
There are two popular approaches to bulking: lean bulk and dirty bulk.
Lean Bulk: This diet focuses on building muscle mass with minimal fat gain by maintaining a small calorie surplus and eating primarily clean, unprocessed foods. The advantages are less fat gain and an easier cutting process. The disadvantage is that muscle growth may be slower because you're eating slightly above your calorie needs.
Dirty Bulk: This method involves eating whatever is readily available, including many processed and high-calorie foods, to gain weight as quickly as possible. Advantages include rapid weight gain and fewer restrictions. Disadvantages include greater fat gain and a more difficult cutting process because you're eating far beyond your calorie needs.
With bulking it is essential to keep an eye on both your micro and macronutrients. Macronutrients, such as proteins, carbohydrates and fats, provide the energy and building materials that your body needs. Proteins are especially important for muscle recovery and growth, while carbohydrates provide the energy for heavy training sessions.
Micronutrients, such as vitamins and minerals, support numerous body functions, including your immune system and hormonal balance. Ultra Processed Foods often contain few micronutrients and many empty calories, which emphasizes the importance of opting for nutritious bulk meeals. With ultra processed food you have to think of: soft drinks, cookies, candy, meat substitutes etc ..
Nutrition plan: 3250 kcal
| Meal | Quantity | Product | Calorie | Proteins | Carbohydrate | Fed |
| Breakfast | Prep OATS | High Protein OATS | 521 Kcal | 37.7G | 68.3G | 10.8G |
| 225 ml | Whole milk | 140 kcal | 8.3G | 8.7G | 7.7G | |
| 1 pieces | Egg | 78 kcal | 6g | 3G | 5.5G | |
| Lunch | Prep Measure | Pasta cream sauce chicken | 579 Kcal | 42.2G | 63.9G | 17.7G |
| 1 scoop | Prep Nutrition Whey | 112 Kcal | 25.5G | 0.8g | 0.8g | |
| 250ml | Whole milk | 152 kcal | 8.2G | 11.2G | 8.5G | |
| Dinner | Prep meal | ET Sote Turkish bulgur | 729 Kcal | 35.1G | 53.5G | 42.8G |
| 1 piece | Prep Brownie | 205 kcal | 7.4G | 28.2G | 11.5G | |
| Snack | 100g | Almond | 609 kcal | 19.5G | 10.4G | 52G |
| 1 piece | Banana | 120 kcal | 1g | 31g | 0G | |
| Total | 3245 Kcal | 190.9G | 280G | 157.3G |
In this diagram we have meals from Prep The Food Processed with at least 500 kcal. We've done this because you want at least 500 kcal per hot meal to easily reach your calorie goal. You also want to easily incorporate foods like almonds or a banana, as these can easily add 600+ kcal to the total. This way, you'll quickly reach your calorie needs without feeling full. View here more examples of diet plans to gain weight.
With bulking it is crucial to have a well -balanced food schedule that contains sufficient calories to stimulate muscle growth without excessive getting a gain. Make sure you get the right amount of proteins, carbohydrates and healthy fats every day. Planning your meals and snacks helps to stay consistent and achieve your goals.
A good training schedule is essential while bulging to ensure that the extra calories you consume are converted into muscle mass instead of fat. Focus on heavy strength training with a focus on compound exercises such as squats, deadlifts, and bench presses. Vary in repetitions and sets to constantly challenge your muscles and to stimulate growth. Each training plan is personal and dependent on factors such as: training level, weight, age, gender, training goal and frequency.
By finding the right balance between food, training and recovery, you can successfully bulge and achieve your fitness goals. Use this blog as a guide to put together your own bulk schedule and integrate the meals of Prep The Food for optimum results.
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