I want to bulk up!!!!!!!!!!!?!
Question: I want to bulk up!!!!!!!!!!!!?
not to be massive but to an attractive size! what should my diet be!. i have a slim body (not skinny) but want to bulk up (looking toned and more broad) i go to the gym 2/3 times a week!.
What should my diet be, how much should i eat and what sort of food and drink!?
anything i shouldnt touch!?
many thanks :-)Www@Answer-Health@Com
What should my diet be, how much should i eat and what sort of food and drink!?
anything i shouldnt touch!?
many thanks :-)Www@Answer-Health@Com
Answers:
If, like myself, you are a hardgainer and you want to bulk up it's all about increasing your calorie intake!. Consuming protein is very important, however, you also need to consume carbs!. In fact, for each meal you have it should have a carbs-protein ration of 2:1 (ie!. for every 2 grams of carbs you should have 1 gram of protein)!.
You will also need to find a weight training programme that will achieve your goals!. If you are looking to bulk up I would suggest that every time you work out you perform exercises that stimulate the larger muscle groups such as squats, bench presses and deal lifts!. For more info on how to bulk up and what to eat to achieve your goals check out http://simplesecrets2hugemuscles!.com/ Www@Answer-Health@Com
You will also need to find a weight training programme that will achieve your goals!. If you are looking to bulk up I would suggest that every time you work out you perform exercises that stimulate the larger muscle groups such as squats, bench presses and deal lifts!. For more info on how to bulk up and what to eat to achieve your goals check out http://simplesecrets2hugemuscles!.com/ Www@Answer-Health@Com
I always find it funny when people say 'I don't want to become too big' as if it happens really quickly and easily!.
The realities are that its hard work and requires a lot of dedication and consistent training!. The diet is critical and you must eat, eat, eat and eat some more!. There is no such thing as eating to look 'a little bit toned' or 'really big'!. The rule is that you are either gaining, or not! To gain, you must eat!.
Eat heaps of: Protein rich foods - Meats, chicken, fish, eggs, yogurt, cheese, Beans, Tofu, Lentils, and other Legumes!.
The golden rule of weight training: Eat as soon as you finish a training session! Also go out and buy some whey protein, this supplement is priceless for gaining bulk!.
Good luck!Www@Answer-Health@Com
The realities are that its hard work and requires a lot of dedication and consistent training!. The diet is critical and you must eat, eat, eat and eat some more!. There is no such thing as eating to look 'a little bit toned' or 'really big'!. The rule is that you are either gaining, or not! To gain, you must eat!.
Eat heaps of: Protein rich foods - Meats, chicken, fish, eggs, yogurt, cheese, Beans, Tofu, Lentils, and other Legumes!.
The golden rule of weight training: Eat as soon as you finish a training session! Also go out and buy some whey protein, this supplement is priceless for gaining bulk!.
Good luck!Www@Answer-Health@Com
Well, start off my increasing your intake of food!. I'm talking about 5-6 small meals a day!. Make sure most of these foods consist of protein, which is the main source of muscle repair and growth!. Also drink plenty of water, since you will lose a small amount of water weight!. (Don't eat just protein)!.
As for the gym, bulking up is more weight, less reps!. Instead of doing 10 reps of 3 sets, try 5 reps of 3-4 sets!. You're not trying to tone up, you're trying to build up!. Or you could do one time 5 sets 3 reps, and the next switch it to 10 reps 3 sets to tone along with it!. Make sure you get some of that cardio in too!. You do need fat from the meats, but not in excess!.
Good luck!Www@Answer-Health@Com
As for the gym, bulking up is more weight, less reps!. Instead of doing 10 reps of 3 sets, try 5 reps of 3-4 sets!. You're not trying to tone up, you're trying to build up!. Or you could do one time 5 sets 3 reps, and the next switch it to 10 reps 3 sets to tone along with it!. Make sure you get some of that cardio in too!. You do need fat from the meats, but not in excess!.
Good luck!Www@Answer-Health@Com
DO THIS
3 times a week
Horizontal push - Bench press variation/angled dips
Horizontal pull - Bent over row/seated cable row
Vertical push - Overhead press variation
Vertical pull - Wide/narrow grip pull up
Quad dominant - Squat variation
Hip dominant - Deadlift RDL/SLDL
Vary you set rep ranges:
Monday - 5x5
Wednesday - 3x8
Friday - 3x10-12
Make sure you are consuming 1!.3 grams of protein per kilo of lean bodyweight and make sure you drink 2litres of water a day!.
Eat properly (3000+ clean calories a day)
http://www!.t-nation!.com/readArticle!.do!?i!.!.!.
EAT THIS
Breakfast
100g porridge oats + scoop of protein
1-2 scrambled eggs
2 fish oil caps
2 Glucosamine caps
Snack
Chicken Salad bagel or sarnie
Lunch
Baked potato or pasta with tuna + Sweetcorn or chicken breast + salad
Snack
50g of unsalted nuts (through the day) + piece of fruit or beef jerky if i have it
Pre workout
1/2 scoop Protein shake + 30g malto
Post workout
Protein shake + 50g malto
Dinner
usually quite meaty and carby!.!.!.last night was large tin of tuna, cob of corn, salad, potatoes
Pre bed snack
Large spoon of cottage cheese or peanut butter on wholemeal pittabreadWww@Answer-Health@Com
3 times a week
Horizontal push - Bench press variation/angled dips
Horizontal pull - Bent over row/seated cable row
Vertical push - Overhead press variation
Vertical pull - Wide/narrow grip pull up
Quad dominant - Squat variation
Hip dominant - Deadlift RDL/SLDL
Vary you set rep ranges:
Monday - 5x5
Wednesday - 3x8
Friday - 3x10-12
Make sure you are consuming 1!.3 grams of protein per kilo of lean bodyweight and make sure you drink 2litres of water a day!.
Eat properly (3000+ clean calories a day)
http://www!.t-nation!.com/readArticle!.do!?i!.!.!.
EAT THIS
Breakfast
100g porridge oats + scoop of protein
1-2 scrambled eggs
2 fish oil caps
2 Glucosamine caps
Snack
Chicken Salad bagel or sarnie
Lunch
Baked potato or pasta with tuna + Sweetcorn or chicken breast + salad
Snack
50g of unsalted nuts (through the day) + piece of fruit or beef jerky if i have it
Pre workout
1/2 scoop Protein shake + 30g malto
Post workout
Protein shake + 50g malto
Dinner
usually quite meaty and carby!.!.!.last night was large tin of tuna, cob of corn, salad, potatoes
Pre bed snack
Large spoon of cottage cheese or peanut butter on wholemeal pittabreadWww@Answer-Health@Com
Eat as much protein as you possibly can - chicken, red meat, eggs, pasta etc!. as well as 2-3 protein shakes per day if you want to do it naturally!. With regular weight sessions it won't take long at all to bulk up!.Www@Answer-Health@Com