Bulking is a term used by bodybuilders to describe the process of gaining weight by putting in more calories and protein into their diet. A person who is bulking cannot eat whatever he wants to eat because the weight gain must be purely muscle mass not fat. The amount of carbohydrate, protein, and fat in the diet must be controlled as precise as possible.
The ratio of carbohydrate, protein, and good fat in everyday meal must be 40% carbohydrate, 40% protein, and 20% good fat. Instead of consuming sugar or high GI food in your diet, eat foods high in complex carbohydrate, fibers, and protein. When it comes to building muscle, high intake of protein is extremely important.
A few more good tips on healthy bulking:
1. Choose good fats over bad fats
Not all fats are good for bulking. Saturated fats or trans fats can hinder the muscle building process and decrease your metabolic rate. Bacon is an example of foods high in saturated fat. Example of foods high in trans fats are biscuit, cookies, and fried junk food.
2. More fishes
Fish is a good example of foods high in good fats. Fishes like tuna or salmon contains a good amount of Omega 3. It can lower your risk of heart disease, stroke, high blood pressure, etc.
3. Train hard, rest well
Train at six to eight repetitions for five sets in each exercise. Make sure that you can no longer lift another repetition after the last repetition of every set in each exercise. After working out, you have to give yourself extra time to get a restful sleep. Make sure you don't train the same muscle group two days in a row.
4. Drink adequate amount of water
Excessive water loss in your body will lead to the decrease of muscle size. Drinking adequate amount of water is important to ensure that your body is hydrated. When you are dehydrated, your metabolic rate drops and makes it difficult to burn fat.
5. Multivitamins and mineral
When you are following an extreme diet, sometimes you have to stick with the same kinds of foods every day. The lack of variety of your meals can cause to some vitamins and mineral deficiency. Take some multivitamin supplements to enable your body to work normally and boost immunity.
6. Raise your testosterone levels
If you are over 30, there are things you can do to raise your testosterone levels. You can take natural testosterone booster supplements like tribulus terrestris to ensure maximum muscle growth.
You can also consider other supplements to ensure your gain is all lean muscle mass. Stack the best whey protein powder with creatine monohydrate and you are going to get huge shortly.
Article Source: http://EzineArticles.com/?expert=Julian_Hee