Clean Bulking Diet Plan Bodybuilding PromotionsClean Bulking Diet Plan Bodybuilding PromotionI would like to point out that I do not like the term . Get a COPY of the PDF. View gallery (9) 9 foods for effective clean bulking. Nutrition plan; Protein foods; Weight gain. A New Approach To Adding Offseason Muscle. The . Football players hit the gym to add strength and size. Basketball players work on improving their shot and their hops. Baseball pitchers hone their curveball while fielders focus on executing a 5- 4- 3 double play. For bodybuilders, it's a different story. The offseason is quite simply about gaining bulk. The fact is, today's bodybuilder takes a completely different approach to gaining size in the offseason than they did a decade or two ago. It's fitting that the time of year—namely, winter—corresponds with wearing more clothing. That's because much of that mass gain is marbled—equal parts muscle and fat. Whether you compete or not, putting on considerable size (and strength) is oftentimes marked by the month on the calendar. Not so surprisingly, when the weather turns warmer, our thoughts turn to ripping up all that new mass. That's when diets start to tighten up, cardio becomes mandatory, and workouts emphasize the beach muscles a bit more heavily. But let's not get too far ahead of ourselves. What are some good clean bulking meal plans? This thread helped me when I first started bulking. Our bodybuilding bulking meal plan is ideal for anyone looking to increase bodymass and muscle size. Clean Variations Snatch Variations. Bodybuilding Diet Bodybuilding Discussion. Meal Plans The Ultimate Clean Bulk Meal Plan Forget the cutting phase and get ripped while you bulk with intermittent feasting. We're still in the midst of winter, and despite what the groundhog may have said last month, we've got a ways to go. But times have changed, and nowhere is that more obvious than in how lifters approach their offseason bulking cycle. The fact is, today's bodybuilder takes a completely different approach to gaining size in the offseason than they did a decade or two ago. That has ramifications far beyond the extra 5- 1. The difference can be summed up in your nutritional approach to gaining mass: a clean bulk versus what's called a dirty bulk. We've enlisted Craig Stevenson, vice president of marketing at i. Satori, to help explain the difference and how bodybuilders today have completely overhauled their approach to gaining mass in the offseason. THE DIRTY BULKThe science of offseason bulking was never really a science at all until recently, according to Stevenson. It was thought you had to have that surplus of calories to be in an anabolic state. To an extent, that was true. ![]() ![]() ![]() That meant that no food was off- limits. The focus on the dirty bulk, says Stevenson, was simply on consuming as much food as possible, rather than on the quality of the nutrients. ![]() That meant that no food was off- limits. Many of these bodybuilders were technically obese. Body fat levels shot up, as did blood pressure and the risk of cardiovascular disease for many of them. High- sugar diets sowed the seeds for prediabetes and type 2 diabetes, and joints were under greater stress. In short, the body's physiology was being affected in an extreme manner.
That's extremely hard to do, not just because of the time involved but the resources as well. On the flipside, when you dieted down from all that excess weight, you'd have to undergo a deep caloric deficit, which meant you were in a very catabolic state. The bottom line with a dirty bulk is that it came with a huge price. The clean bulk means consuming healthier foods, and paying attention to what you're eating and when you're eating, not just on the total number of calories. Ultimately, the clean bulk keeps offseason weight closer to ideal weight. ![]() Any tightening up that must be done, whether for a competition or just looking good for summer, is far easier. Stevenson suggests that this change to how bodybuilders approach bulking coincides with the popularity of physique contests, a sport that's still in its infancy. There are additional health benefits of a minor surplus of calories and eating better nutrients. Advocates of this approach see their energy levels and their strength levels go up. Then, the surplus of calories was the strength stimulus; today, smart training protocols, when carefully executed, can achieve similar or superior results without the need to consume excess calories. The clean bulk means consuming healthier foods, and paying attention to what you're eating and when you're eating, not just on the total number of calories. Offseason bulks require consuming an excess of calories over what you're burning, which helps to promote anabolism. The clean bulk entails a more discriminating approach. You can take a Mc. Donald's Big Mac and break down the macros and get a certain amount of grams of carbs, proteins, and fats. But is the fat saturated? Is the protein of the highest quality to help you grow and recover? A dollop of mayonnaise doesn't contain the kinds of micronutrients that are going to help your body grow and recover. So we look at it from a standpoint of supplying the right amounts of protein at the right time, the right amounts of carbs at the right time, and even distinguishing between healthy fats and things like trans fats. Clean bulking takes a different look at what's exactly going into your body. Any more than that and you run the risk of packing on weight where you don't want it. One of the biggest upsides to clean bulking involves the dieting- down process. With a dirty bulk, you're way over your target body weight, and it can take upward of 1. Gains may come more slowly, but they're mainly muscle, and there's less to diet off, he says. Dirty Bulk Daily Meal Plan at the end of this article.)Jose Molina entered the Hyper Growth Challenge at 1. With a more careful eye on the overall offseason diet, little wonder that people are paying more attention to cheat meals. That's a better way to sustain a diet over the long term. Eating your caloric maintenance plus 5. But if you're eating ice cream four times a day to reach your caloric goal, then you may overshoot your calories and get into dirty bulking. This makes it easier for bodybuilders and others to control the quality of their nutrients. How do you measure success when following a clean bulk? Do you feel and look the way you want to? Can you do things you want to outside of bodybuilding and lifting? Jose Molina entered at 1. Another, Wes Bouillion, gained a whopping 1. TRAINING CONSIDERATIONSWhile the concept of clean versus dirty bulking is really one that's about differing nutritional approaches, Stevenson offers a few recommendations on how you should set up your training to maximize offseason gains. He suggests an offseason bulk be high in volume and heavy in multijoint foundation movements like squats, deadlifts, and presses. Don't speed between- set recovery time, which will inhibit gains. Nor should you expect success if you're training fewer than five times a week. DIRTY BULK DAILY MEAL PLANThis meal plan is based on a person who is 2. CLEAN BULKDaily Total Calories 3,3. Total Fat 7. 3 g (2. Total Carbs 3. 85 g (4. Protein 2. 72 g (3. DIRTY BULKPop- Tarts. Big Macs. 2French frieslarge. Colalarge. Daily Total Calories 5,4. Total Fat 2. 07 g (3. Total Carbs 6. 81 g (5. Protein 2. 12 g (1.
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