Bulking during this time will have you looking slightly heavier/bloated than if you were cutting. Not to mention fat gains with bulking will be apparent especially when in a bathing suit.
Now onto the good stuff! We all start from scratch. We aren't placed on this planet to know everything without learning it. So here I am to the rescue! The rest of this article is especially for the new guys who need some tips on how to effectively bulk. The following are ten tips (in no particular order) to help you on your way to packing on some muscle.
1. Food
Here is a compilation of things that you should have on your grocery list (you may pick and choose the foods in those categories that you like):
- Boneless, Skinless Chicken Breast
- Tuna (water packed)
- Fish (salmon, sea bass, halibut)
- Shrimp
- Extra Lean Ground Beef or Ground Round (92-96%)
- Protein Powder
- Egg Whites or Eggs
- Rib Eye Steaks
- Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
- Top Sirloin (aka Sirloin Top Butt)
- Beef Tenderloin (aka Filet, Filet Mignon)
- Top Loin (NY Strip Steak)
- Flank Steak (Sir Fry, Fajita)
- Eye of Round (Cube Meat, Stew Meat, Bottom Round, 96% Lean Ground Round)
- Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
- Oatmeal (Old Fashioned or Quick Oats)
- Sweet Potatoes (Yams)
- Beans (pinto, black, kidney)
- Oat Bran Cereal
- Brown Rice
- Farina (Cream of Wheat)
- Multigrain Hot Cereal
- Pasta
- Rice (white, jasmine, basmati, Arborio, wild)
- Potatoes (red, baking, new)
- Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
- Broccoli
- Asparagus
- String Beans
- Spinach
- Bell Peppers
- Brussels Sprouts
- Cauliflower
- Celery
- Cucumber
- Green or Red Pepper
- Onions
- Garlic
- Tomatoes
- Zucchini
- Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
- Lemons or Limes
- Natural Style Peanut Butter or Almond Butter
- Olive Oil, Safflower Oil, Almond Oil, Flaxseed Oil
- Nuts (peanuts, almonds, walnut)
- Nuts and seeds (butternuts, flaxseeds, walnuts, soybeans) - Omega-3
- Fatty coldwater fish (mackerel, salmon, bluefish, mullet, sablefish) - EPA and DHA
- More fish (menhaden, anchovy, herring, lake trout, sardines, tuna) - EPA and DHA
- Olive, Canola, and Peanut - Monounsaturated Oils
- Safflower, Sunflower, Corn, Soybean, and Cottonseed - Polyunsaturated Oils
- Leafy veggies, seeds, nuts, grains - Omega-6
- Veggie oils (Safflower, Sunflower, Corn, Soybean, and Cottonseed), and poultry fat - Omega-6
- Oils (canola, flaxseed, soybean, walnut, wheat germ; canola or soybean oil) - Omega-3
While bulking you want to eat more calories (more than maintenance) and also eat more often. So in essence, you will be eating smaller meals than you would if you were only eating three each day (like normal humans). These meals will consist of protein, carbs, and fats.
It doesn't have to be anything big; it could be something as simple as an apple with peanut butter. But you should strive for at least 6-8 small meals a day. By eating more often you will have a constant supply of fuel throughout the day which is a constant supply of nutrients to your muscles to help them grow.
Not only will it do that, but it will also help keep your metabolism up so you don't start adding body fat. You should also be striving for 1-2 grams of protein per pound of bodyweight you have. So if you weigh 150 pounds, you want to get between 150-300 grams of protein a day. Each of these meals can be spread out 2-3 hours apart.
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