The most people find that their improvement on building muscle mass begins to stall after they have been training for about 6-12 months. The strength is still likely to increase, but no matter how hard they train, they do not significantly increase their muscle mass.
Fortunately, there is a solution to this problem – bulking, which means increasing its weight. When you dab, you take more calories than you burn, which is also called calorie surplus.
The build-up of muscle mass is a very energy-intensive process that requires more calories than just maintaining the normal body weight.
How many calories should you consume?
In the past, when old-school bodybuilders were to bulk, they consumed extreme amounts of food – up to 11,000 calories daily.
This, of course, resulted in a larger muscle mass, but also an increase in their fat percentage at least as great. This resulted in them losing large amounts of muscle mass when all the fat was subsequently lost.
You do not have to consume such large amounts of food at all to obtain the benefits of bulking. It is enough to consume 500-1000 calories more than its equilibrium intake, which can be calculated here .
A surplus of 500-100 calories will result in a weekly weight gain of one half to one kilogram. It is difficult to say how much of it will be muscle mass, as it depends on many factors such as genetics and training experience.
It is important that you eat healthy, even if you are drowning. Because even if one’s muscles do not really care about where the calories originate, then it is important that you still think about your overall health.
Therefore, you should not fall over in fast food and sweets, or replace the majority of today’s meals with weight gainer, just because you dump and thus have some kind of excuse.
Eat 600 grams of fruit and vegetables a day
Eat at least 350 grams of fish a week
Eat at least 75 grams of whole grains a day
Choose lean meat rather than high fat meat
Choose low-fat dairy products
Cut down on saturated fat
Minimize your salt intake
cut down on sugar
The distribution of proteins, carbohydrates and fats should look something like this:
You can read more about how to build a good and solid diet here .
How long at a time should you bulk?
Studies have shown that the body becomes less able to send nourishment to the muscles instead of to the fat deposits, the longer you have been in the calorie surplus. You should therefore limit the periods of bulking to 5-6 months.