Blog By: Kartikeya Chaturvedi
There is a reason why everything happens and there are many reasons why you are not getting your desired results even after working very hard at the gym. It is true that a lean body comes after hard work, but that’s why we rate smart work over hard work!
Here are the reasons we list below to let you know, that what might be going wrong in your case.
You’re not eating enough- Starving?
If you want to get big, you have to eat big. The first rule of bulking up is to eat properly. When your calories are in surplus, you put on weight; when they are in deficit, you lose weight. To get there, eat at least 6-7 meals a day rich in good carbs, healthy fats, proteins and vegetables.
Eating junk to maintain calories- Eh?
Eating big does not translate into eating junk! You need to eat clean to get that lean bulk or else, you will pack on fat. Our goal is to add on more muscles, not fat. Add complex carbohydrates like brown rice, sweet potato, oats, proteins like chicken, whole eggs, fish, paneer and whey protein. Healthy fats like olive oil, nuts, and avocado are a must. Remember, in a bulking phase good carbohydrates are your best friend.
One of the most ignored aspect of muscle growth—sleeping—can immensely amplify your gains. A good physique is a result of synchronized intense workouts, proper nutrition and adequate amount of rest/sleep. Always remember, muscles are torn in the gym, fed in kitchen and grow in the bed. At least 6-7 hours of sound sleep is mandatory for effective hypertrophy.
Too much or too little cardio !
It is extremely important to incorporate some amount of cardio in your bulking up schedule for the following reasons: it keeps your heart function smooth and it helps tame the unwanted fat. For ectomorphs, 15-20 mins of low intensity cardio twice a week is more than enough. Whereas for endomorphs, 30 minutes of low or moderate intensity cardio 5-6 times a week would give them that extra edge. Also remember, doing excess cardio, and skipping weight training will lead to muscle loss.
So, to bulk up like hulk, follow these and achieve your goals with ease.
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