Top 7 Tips for a Successful Clean Bulk Diet - English | Trường Đại học Khánh Hòa
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7 Tips for a Successful Clean Bulk Diet
You want to build body-mass, but you don’t want excess fat sagging over your new muscle.
For many, the standard method for bulking up is to inhale every calorie in sight,
regardless of the health-factor. The more the better, right? Well, not necessarily.
The problem with eating like that is that while it will bulk you up, it will also fatten you.
Those cheeseburgers and chicken nuggets you’re gobbling down will swell your belly
as much as they will your chest.
A lot of bodybuilders work in phases, eating indiscriminately for the “bulking” stage,
then laying off and dieting to get rid of their flabby gut.
This back-and-forth of bulking and cutting can confuse your body’s physiology. And,
doesn’t it seem inefficient to work so hard packing on the pounds, only to dedicate
more time and energy to removing all that fat you’ve created?
By taking a little more care while bulking, you can reduce the need for an extensive
cutting phase and avoid putting garbage in your body.
It’s called clean bulking, and here’s how to get started:
1. Spend Some Time on Cardio While Bulking
Cardiovascular workouts strengthen your heart and increase oxygen uptake for your
cells, letting you work harder and thereby adding potential to your weight training.
Also, a fit body burns fat more efficiently than an unfit one.
Doing 30-minute-or-less cardio sessions 2-3 times a week is ideal to maintain your
health and keep your gains lean. 2. Rest
You want to build muscle and stay fit, so...rest? Seems counterintuitive, right?
Sufficient rest, however, is an essential part of bulking. You don’t do all your muscle-
building in the gym. Working out stimulates muscle growth, but your body needs to
recover between sessions to really take advantage of your efforts.
Don't overdo your weight training, and make sure you’re getting enough shut-eye. At
least 7-8 hours of sleep a night will give your body the energy it needs to build strength. Now, let’s talk about diet.
3. Not All Calories Are Created Equal
To bulk up, you need to eat more calories than you’re burning, and that means
generating excess fat. There’s no way around it. You can, however, be as efficient as
possible in your diet to minimize the damage done.
To do this, you need to pay attention not only to your calorie count but also the types
of calories you’re ingesting. 4. What to Eat
● Generally, it’s advised that your daily calorie intake be 16 times your body weight.
● Within that equation, every day you want to be eating:
● 1 gram of protein per pound of body-mass.
● 25% of your daily intake as fat calories.
● The remainder of the target as carbs.
For example, a 180 pound male would have a target of 2,880 calories a day. (180 x 16.)
He would need 180 grams of protein, which will account for around 720 of those
calories. (Each gram of protein contains 4.)
Next, he’ll need 720 fat calories (25% of 2,880). At 9 calories per gram of fat, that will equal roughly 80 grams.
Now that he’s accounted for 1,440 calories (720 of protein plus 720 of fat), that
leaves another 1,440 for carbs. 5. What to Actually Eat
Okay, now we’re getting down to the real nitty-gritty. How do you get those numbers?
Some examples of good foods for a clean bulk diet might include: ● Skinless chicken thigh. ● Chicken breast.
● Lean beef, such as steak. (Look for cuts labeled loin or round, and trim off any excess before cooking.) ● Avocado. ● Mixed salads. ● Baked potato.
● Nuts. (Especially almonds.)
● Coconut. (Coconut milk is a great addition to your diet plan.) ● Salmon. ● Sweet potatoes. ● Green veggies. ● Fruits and berries.
● Quinoa. (It’s not just for hipsters, I promise. Quinoa is a great source of
carbohydrates, and has a high protein content. It also includes a healthy dose
of zinc, an essential nutrient for testosterone. Who knew, right?) ● Oats.
● Sprouted grain breads, such as Ezekiel Bread. ● Rice. ● Eggs. ● Turkey breast.
That doesn’t sound so terrible, does it? There’s even steak in there. It may not be all
french fries and cheesecake, but you don’t want the body those would give you
anyway. You can eat food you enjoy (for the most part, at least), and still take care of your health.
There’s a lot of potential for versatility up there, too. Get creative. You can keep your meals interesting and fresh.
So, take heart! There’s no need to resign your tastebuds to blandness and boredom, even on a diet. 6. When Should I Eat?
This is your call to make. Research shows that how much you eat at a time and
when you eat it has no effect on body composition as as long as you’re getting the
right calories and macronutrients.
If spreading your calories thin over the day works best for you, go for it. Alternatively,
if less frequent, heartier meals are better, that’s fine as well. Tailor it for your own preference and schedule.
That being said, don’t neglect your vital post-workout nutrition. To get the most from
your workouts, have a protein shake immediately after. Adding supplements such as
glutamine and creatine monohydrate will promote even better muscle growth efficiency. 7. Track Your Progress
As with all workout and diet plans, keeping an eye on your progress is key. You need
to know if all your hard work and self control are actually accomplishing anything.
Ideally, for a clean bulk, you’ll want to gain around 0.5-1 pound a week. If your gains
are under that, you’re not doing enough, and if they’re high you’re probably putting on too much fat.
Track your weight and body measurements to see how you’re doing.
These tips should help you proceed with a clean bulk diet. Find the right balance and
you can build mass without sacrificing a lean frame. Good luck!