Bulking up i would say is the main concept in building muscle, Your probably thinking no working out and lifting weights is what builds muscle. While this is obviously true, You are going to build little to no muscle at all if you are not bulking up. Some of you might be thinking well what the heck is bulking and whats so special about it?
Bulking up is taking in a surplus of calories, protein, carbohydrates, and fat or in a simpler form eating a hell of a lot of food. The goal of a bulk is to put on as much lean muscle mass as possible with little fat gain, There is two parts to this though clean bulking and dirty bulking. Doing the clean bulk you are going to keep fat and junk food down to a minimum while increasing calories, protein and carbohydrates this is a very strict diet but your fat gains will be very low allowing for a shorter cutting cycle or maybe no cutting cycle at all. If you like it dirty which i would have to say is probably the easiest way then you are not to worried about fat gains, you will eat everything you can or anything you can get your hands on, your goal is still the same increase calories, protein and carbohydrates your just not as worried about what you are eating. Now going the dirty way might be easier at this point but down the road when you have gained a massive amount of fat your going to have to do more work and spend a lot more time on your cutting cycle.
When on a clean bulk you want to consume about 18 times your body weight in calories per day, This is about 500 calories more than you need to maintain your same body weight. 40% of these calories should consist of carbohydrates while 20% should consist of fats. You also want to consume about 1 to 1.5 times your body weight in protein a day, remember protein is the building block of muscle. On a dirty bulk you still want to get at least 18 times your body weight a day in calories and 1 to 1.5 times your body weight a day in protein your just less worried about the amount of fats and carbohydrates your getting in your diet.
That is the basics of a bulking up, if you go clean bulk it takes a little more motivation and a lot more work while instead of the dirty bulk your just eating everything in sight not worrying about fat or carbohydrates.
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