If you’re only starting out, chances are you’ve heard this advice before: “if you’re not gaining muscle, you’re not eating enough”. There is some truth to that statement. Working out is only half of the battle—eating healthy and getting enough nutrients is the other half.
But if you want to gain muscle without getting fat, there are a few tips you can follow. This technique is called “clean bulking” and it does not involve eating a ton of food and then suddenly going on a diet.
The principle behind clean bulking is that you simply need to eat enough in order to get big—you don’t have to eat a lot.
Check Your Diet
We all know you need to stock up on protein in order to get the figure you want. Muscles grow with the help of protein. But that doesn’t mean you’ll only eat protein-rich foods.
Make sure you’re spreading your protein sources like chicken, beef, salmon, eggs, and nuts throughout the day—and then make sure you’re receiving other nutrients as well.
In fact, the goal isn’t to eat big, but to eat right. Increase your calories so that you have enough energy to power through your workouts. Take your weight, multiply it by 16, and that’s the amount of calories you should be consuming per day. If you still don’t bulk up, gradually add 200 calories per week until you hit the right groove.
And on that note, you have to let go of the processed foods. Clean bulking means you’re trying not to get fat. So even if a box of pizza can help you reach your calorie goals, it’s not gonna do your body any good. That being said, give these chicken recipes for some tasty options.
Workout the Right Way
For most workouts, you have to aim anywhere from 8 to 15 reps per set. You want to stress those muscles before you can refuel them with the right food choices. You can’t build them back up if you don’t break them down first. If you work those muscles out for a long enough time, you can easily stimulate growth.
One good tip is to finish your regular lifting set to failure, and then lifting weights that are a bit lighter. Try to do as many additional reps as you can, to facilitate faster growth. This is called a drop set.
After working out for around four training sessions per week, you’ll want to squeeze in a bit of cardio in your schedule as well. This helps burn out extra fat—and it’s good for your heart. Try simple cardio like jogging or basketball. You don’t want to do a marathon right now as you will only burn off those muscles.
Have you ever tried sleeping for 7 to 8 hours? It feels good. But with your hectic schedule, this might just be a distant dream. If you can work it out by sleeping earlier, you can help your muscles grow significantly. Some people don’t know the fact that muscles grow when they’re at rest, not when they’re being used.
And also, your body releases significant amounts of human growth hormone during sleep. This plays a crucial role in building a lean, ripped body. This is why rest days are important.
Many types of SARMs will help you burn fat while building muscle, but for that specific goal we recommend Olympic Labz Nutrobal 677. This supplement helps to oxidize and thereby burn fat over time, making it a great option for those looking to bulk up with muscle only.
Keep these tips in mind, and you can bulk up without getting fat!