Top 6 Bulking Tips To Add In Your Nutrition To Bulk Up fast And Naturally - 2020

The craze of fitness and bodybuilding is increasing day by day in today's generation. Everyone wants to achieve their dream body in today's era but many of them fail.

Are you one of them?

The simple funda for bulk up to eat more calories than our maintenance calories. in simple words, you have to stay in a calorie surplus.

If you are someone who has tried almost everything but failed in their muscle gaining journey then following these simple tips will help you to gain clean muscle mass.

Top 6 tips to bulk up fast.

1. ADD 100 EXTRA CALORIES PER MEAL.

As I already said that the simple funda to bulk up is to stay in a calorie surplus. just add extra 100 calories to your every meal.

For example: if you are taking 5 meals per day and when you add extra 100 calories means you are taking extra 500 calories at the end of the day.

And, at the end of the week, you will make a surplus of extra 3500 calories and you will gain 1 pound at the end of the week.

Now, you are thinking of what food you should add extra 100 calories per meal.

HERE ARE SOME OPTIONS.

• 1 banana
• 1.5 spoon honey
• 1 spoon of peanut butter
• Nuts and raisins
• 5-6 dates

Here, we are increasing that 500 calories by carbohydrates, not by protein. In bulk up, you can focus on carbohydrates more than protein.

And, all these foods are simple carbs source. as you already eating complex carbs so you don't need to add more complex carbs. You can increase your calories by eating simple carbs too.

WHY I DIDN'T ADD CALORIES BY PROTEIN?

If I have to increase that 500 calories by protein then I have to add foods like 6-7 egg whites, chicken breast, fish, etc. now this is a burden to increase the intake of eggs, chicken, fish, etc.

So, You can increase your calories by carbs sources and you will also get a tiny amount of protein from them.

Now, I hope you got clear information about 100 calories and what is the science behind 100 calories.

2. LIFT HEAVY

Exercises are necessary for muscle growth and when you lift heavy you force your muscles to get big in size. when I say lift heavy then your rep range is should be between 6-8.

Your workout split is of 5 days a week and 2 days off. here is a sample.

MONDAY - ON

TUESDAY - ON

WEDNESDAY - ON

THURSDAY - OFF

FRIDAY  - ON

SATURDAY - ON

SUNDAY - OFF

It means you are giving 2 days of rest to your muscles for proper recovery. and, by heavy lifting, you are focusing on the fast-twitch muscle fiber.

3. ADD CREATINE

Yes, add creatine to your nutrition. creatine is famous for increasing your strength during workouts by producing ATP in your muscles. you can add creatine monohydrate instead of adding creatine HCL.

There is not much difference in both creatine forms. Creatine HCl is water-soluble but creatine monohydrate is not water-soluble but monohydrate will go into your system, it's all good.

Add 5g before heavy lifting and 5g after heavy lifting.

4. HAVE A SOUND SLEEP

Sleep is one of the most important things no matter what your fitness goals are. all the effort that you have put while the heavy lifting then you should give a sound sleep of 7-8 hours to your muscles so that they can grow big in size.

Every part of the body grows when we sleep.

5. AVOID JUNK FOODS

Now, in the path of bulking, you will face many people who will say eat junk food to gain size. stay away from those peoples.

By eating junk foods, you will only gain fat not muscles. Eat healthy foods and avoid junk foods, fast foods, sugar salt. Eat healthy meals and make your meals rich with protein fats and carbs.

6. AVOID MASS GAINER SUPPLEMENTS.

Many people buy a mass gainer supplement when they are on bulking and this is the biggest mistake they do. 

REASONS WHY I DONT SUPPORT MASS GAINERS?

1ST REASON:

when you check the label of mass gainers it has carbs in it and when you open up your fridge or you will go into your kitchen you will see that there are many sources of carbs in your home like fruits, oats, rice, wheat, bread, etc.

SO, why you pay extra money for just carbs?

2ND REASON:

If you will see the ingredients label of a mass gainer you will get to know that a mass gainer has so many types of sugar in it.

So, why are you paying money for just sugar?

There are only two situations when ou really need a mass gainer.

#1. when you are a powerlifter.

#2. when you are left with only skeleton in your body.

Only in these 2 situations you need a mass gainer otherwise there is no need to buy a mass gainer.

Instead of buying a mas gainer you can make a mass gainr at home. i already have written an article on home made mass gainer recipes.

CONCLUSION - if you follow these simple tips then i am sure you will gain pure muscles and you will see amazing changes in your body. If you like this article then give it a share and i thank you for reading.