How To Bulk Outside The Gym - Trust Us It's Fun

So you have just decided to hit the gym and bulk up, only bulking up does not merely involve hitting the gym. When it comes to putting on weight and those extra inches around the biceps (and thighs, because we wouldn’t want to miss leg day), food plays as big of a role as lifting those weights. So here is what you need to know. 

1. Increase your calorie intake: If you aren’t consuming more calories than you are burning throughout the day then no amount of weights will give you added muscle. In fact, you will be more likely to loose muscle and leave yourself more prone to muscle tear and wear.

2. Be a calorie snob: While you will need to increase your calorie intake, this doesn’t mean reaching for donuts and other nutritionally empty foods. Increase your calorie intake with complex carbohydrates, protein, and healthy unsaturated fats. Do ditch refined sugar and saturated fats! These will lead to a spike in sugar levels and will promote the storage of fat. 

3. Up your protein intake: Protein is essential to delivering muscle repairing amino acids to your body. Ensuring protein is added to every meal will help you optimize your muscle growth. With so many healthy protein options on the market, there is no excuse not to. These include lean meat, chicken, eggs, fish, legumes, and dairy. High protein snacks include nuts, seeds, quinoa, yoghurt, muesli, hummus and protein balls. 

4. Do introduce protein shakes. With life increasingly busy and those added gym sessions adding extra pressure to get yourself organized, protein powder is a quick and easy way to ensure you increase your intake. If you are prone to bloating, turn to a brown-rice based protein powder.

5. Don’t subtract but add carbohydrates to every meal. Without carbohydrates you will cut an important step in fuelling your muscles as you exercise. Do add complex carbohydrates such as brown rice, wholemeal pasta, whole oats and grains and root vegetables such as sweet potatoes to your meals. 6.     Do have a protein shake 30-60 minutes after your workout for optimum results. Ensure your shake has carbohydrates in it as well. Banana and cacao shakes are a quick and easy option. Simply blend a frozen banana with cacao, protein powder, almond milk and 3-4 ice cubes. 

7. Eat less but more often. Not to confuse you after all of the above. Take the advice you have been given and eat 5-6 smaller meals throughout the day to ensure you have a steady supply of amino acids to build and repair your muscles.

8. Do prepare. Ensuring you eat the right mixture of foods 5-6 times a day, consistently, takes time and dedication. Write weekly shopping lists and when possible cook large portions for your meals and divide the leftovers up throughout the week. Don’t skip a beat.