And it's not so much the amount of food you are eating but the type of foods that matter. Even at higher calorie levels, nutrition deficiencies occur - a large number of people in this country are overfed and undernourished If a majority of calories are coming from high fat, high sugar, or heavily processed foods, you could be missing out on a lot of essential nutrition to support your muscle-building efforts.
There is also the health concerns of consuming a diet high in not-so-healthy ingredients, like added sugar, trans fats, saturated fat, cholesterol, sodium, etc. Higher intakes of heavily processed foods have been linked to a number of chronic diseases and increased inflammation 11 , 12 , 13 , 14 , 15 , 16 , And while these concerns may not directly affect your ability to build muscle mass, poor food choices can really add up and negatively impact your life over time.
Clean bulks also set you up for more success on a maintenance diet following your bulk, since you are continuing to instill healthier habits. Proper nutrition beyond macro balance and protein intake may offer added benefits for your health and muscle growth capabilities. A lean bulk is likely more apt to offer a more nutritious approach to bulking, but a basic understanding of nutrition with an emphasis on more nutrient-dense foods is needed.
Both methods of bulking offer unique benefits, and like most things the best diet for you likely depends on the person. However, based on the existing research, lean bulks are likely your best bet for adding more lean mass and setting yourself up for more success and better results in the long run. Sticking to a bulking diet might sound easier than it is. For many, it can be a challenge to get enough calories consistently and master their lean bulk macros for optimal results.
Learning how to meal prep for muscle gain is a great start to help keep you on track and ensure you are hitting your nutrition goals consistently. Get your bulking diet down to a science with this free meal prep toolkit for muscle building. A comprehensive guide with custom macro calculations, food lists, meal planning templates, and tips from the pros. Not into prepping? How about a meal delivery program that cooks your food and delivers quality, nutrient-dense proteins, grains, and veggies to make the dieting side of gaining muscle a breeze.
Trifecta's A La Carte options are built for customized meal prep. It's also a favorite of Trifecta athlete, Mike Rashid. Sorry We Couldn't find anything. Dirty Bulk vs. Related Articles. No calories wasted. On top of Smith-Ryan's advice, another aspect that is typically overlooked when bulking is recovery.
As we're putting our bodies into environments that are more conducive for adding muscle mass, a. If you can dial in our training, nutrition, and recovery, then we'll be far better suited to pack on muscle mass per the means you're likely going for, which is accumulating lean mass over prolonged periods of time.
United States. Type keyword s to search. Today's Top Stories. How to Eat Like Chris Hemsworth. What Is Bulking? Bulking Nutrition Commonly considered the most efficient way to build mass quickly, bulking is all about pure calorie math. Click here to join for more exclusive health and fitness content. Men's Health. Jake Boly, C. You should limit alcohol, added sugars, and fried foods, though certain supplements can be useful. Bulking is a technique used by bodybuilders to increase muscle size and strength.
A dirty bulk refers to a period of aggressive weight gain to promote muscle and strength gains. This article explains everything you need to know…. When it comes to gaining lean muscle, what you eat matters. This article takes a look at the top 26 muscle-building foods. This article explains what to eat and avoid on a…. Though weight loss is a goal for many people, others hope to gain weight, often to look and feel more muscular or to improve athletic performance….
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A 2,calorie diet is considered standard, but depending on your activity level, body size, and goals, you may need more. This article discusses a 3,. Fish oil is a popular supplement that many people take for heart health, but you may have heard that it also benefits bodybuilding. This article tells…. There are several dietary supplements that can help increase muscle mass and strength. Here are the 6 best supplements to gain more muscle.
Losing or maintaining weight can be challenging, especially with so many tasty food options available. Here are 11 foods that can contribute to weight….
Health Conditions Discover Plan Connect. Steps, Diet, and More. Share on Pinterest. Bulking is a phase of bodybuilding. Determining your calorie and macronutrient intake.
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