5 Ways to Bulk up Easily before a Fitness Competition

Gaining mass requires a caloric surplus, higher protein intake, adequate training, and recovery periods. However, adjusting the diet while training is only a part of lean bulking. Although eating more food is a dream for most of us, gaining lean muscle without any additional body fat accumulation is challenging. But there are quick and easy ways to bulk up before fitness season comes.

1. More Calories, Less Fat

Achieving a caloric surplus involves increasing your daily calorie intake by five to ten percent to promote lean muscle growth. Although it is more advised to have more calories per day, the food taken in should be fat-free or at least contain less fat.

Remember that it’s completely impossible to gain mass without developing a bit of fat. However, the amount of fat earned can be controlled by choosing more lean diets which contain more calories overall. Aim for at least 20 percent of your intake to come from good fat as a maximum.

2. Protein, Protein, Protein

Proteins are large, complex molecules that play critical roles in the body. It is also the primary nutrient responsible for building muscles in the human body. It supports the body’s ability to grow without storing fats as carbohydrates, add at least a protein source to every meal and aim for one and a half to two grams of protein per kilogram of body weight.

3. Do Light Cardio

Aerobic exercises are more familiar to people who prefer losing weight to gaining it. Doing cardio exercises while trying to bulk up may produce opposite results. Instead of gaining mass, you might lose more. Heavy aerobic workouts can cause catabolism, or the breaking down of complex molecules, resulting in further weight loss. However, light cardio exercises before every weight session should be adequate to warm up and prepare for an extensive workout.

4. Do Compound Exercises

Compound exercises are workout routines that work for multiple muscle groups at the same time. Usually, they combine two or more individual exercises to create a new program that targets more parts of the body at once. It’s better to focus on heavier repetitions and ensure that you are performing deadlifts, squats, overhead press, and bench press in the routine.

5. Opt for Carbohydrates

Better workouts build more muscle in the long run. Therefore, it’s essential to support your routines with starchy carbohydrates that offer a slow release of energy. In pre-training, consume a heavy meal of starch, such as rice or potatoes, to fuel your body for the long routines ahead. After the training, it’s vital to consume higher glycemic index carbohydrates, like white bread or packaged breakfast cereals, which are foods addressing low blood sugar levels after a workout.

Conclusion 

Keep in mind that building muscles requires a positive energy balance. People aiming to gain more mass should get more calories than what they burn. On average, every person should eat 2,800 calories per day to build a pound of muscle.

However, building muscle shouldn’t only rely on the diet alone. Even if it’s contributing to a massive percentage of bodybuilding, positive reinforcement on your body is another key. Remember to have enough rest, know your limits, and allow yourself to have cheat meals from time to time. The goal is to make the body stronger, not deprive it of its needs.

Award-Winning Fitness pushes people to the best body programs possible to reach their goals. Our team of professionals and experienced fitness trainers will help you achieve results by guiding every client along the way. Regardless of your reasons for gaining mass—preparing for a competition or doing it for yourself—we’ll show you through every step of the way. Visit our website to know more about our services today.