In sports training or any other subject or when you do something, you need time to rest.
When you lose weight or gain weight, allow time for your body to adjust and change its metabolism for the best effect.
For both those who want to gain weight and gain muscle, this resting process is very suitable because this is where you can eat a lot and load a lot of energy. You can eat the foods you like to gain both muscle and fat.
However, the intake of nutrients from the ingredients, the ratios so that you do not gain too much body fat and accumulate a lot of belly fat, not everyone knows.
If you are into bodybuilding and love this sport, this is the bulking process.
You can choose to eat comfortably what you like or choose to eat at a comfortable level.
The best time for this process is winter; winter is a great season for muscle relaxation because it helps you keep your body warm and helps create an environment to gain muscle. When summer comes, you will muscle tightening, perfect cycle, right?
This article, Bellyfatzone, will detail and explain to you very clearly how you should choose to eat and gain weight and gain muscle to achieve maximum health as well as not too difficult in the future to reduce belly fat.
But what to eat and what supplements do you eat when you relax?
Losing muscles can be considered the best time for weightlifters because this is when you can eat a variety of foods you love and don’t have to worry about how fat you gain because of it. It will be handled during muscle tightening.
This is also the time for you to step up to new heights. There are usually 3 types of bulking: clean bulking, normal muscle flushing, and bad muscle flushing.
Read more: 3000 Calorie Meal Plan to Gain Muscle For You.
What is a clean bulking?
This is when you release muscle but will limit excess fat gain and focus on more muscle mass.
This process will not allow you to enjoy food items such as french fries, soft drinks, pizza, fast food….
Those who follow clean muscles eat foods that are almost the same as when they were squeezed, such as pasta, rice, sweet potatoes, potatoes, lean meats, non-fat milk, cheese, fruit….
Generally, fresh and strong cold foods will be selected. People with a slower metabolism will prefer this type of bulking.
What is normal bulking?
This is bulking still focused on lean muscle gain as much as possible and still taking into account fat intake in moderation. This type of bulking also avoids the use of fast foods.
The way to choose food is similar to a clean muscle, and it will be suitable for people with average metabolism.
What is unclean bulking?
Those who follow this bulking are still interested in building as much muscle as possible, but they don’t care how much fat they get. And of course, this bulking will make the body increase body fat very quickly.
For this reason, it is only suitable for people with a strong metabolic system; if you can lose fat quickly during tightening season, then you can follow a bulking like this; it is also an easy way to release the muscle most to pursue.
Then what kind of muscle exhaust would be good?
As mentioned above, it depends on your metabolism.
If you are having trouble losing fat, clean bulking is the best option. Otherwise, you can choose to exhaust muscle that is not clean.
The second one is that you are giving muscle to any target or not?
For example, if you exhaust your muscles to go to the competition, it is obvious that the bad bulking is eliminated immediately. If you just want to “get rid of” with girls, normal bulking or bad bulking can be applied.
There really is no best muscle-release type; it has to be based on your metabolism and your goals.
Read more: Bodybuilding Meal Plan for Losing Weight
How much should you eat while bulking?
Again it depends on your body; if you are ectomorphic, you should eat 6-8 meals a day. Each meal is about 500 calories, and you eat it every 2 hours.
An ectomorph person should eat 25-30% of their weight in calories and half of their body weight in terms of protein.
For example, if you weigh 70kg and eat 2,500 calories a day, you will need to eat 3125 to 3220 calories per day, of which the protein would be 105g per day.
If you are endomorphic, have 6 meals a day at 2.5 hours apart.
Make sure you eat high-quality foods such as rice, pasta, steak, chicken breast, eggs… avoid fatty foods and fast food; otherwise, you will gain fat very quickly.
If you are mesomorph, eat 6-8 meals a day with 2 hours each.
Read more: What is Good Food for Athletes?
What kind of food bulking meal plan on a budget?
For clean bulking
- Chicken breast
- Turkey breast
- Low-fat or fat-free yogurt
- Rice, brown rice
- Black bread
- Fat-free steak
For normal clean bulking
- Chicken breast
- Low-fat yogurt
- Peanut butter
For clean, not clean muscles
- Chicken breast
- Kinds of meat
- Peanut butter
The best muscle-discharge diet is rich in protein, complex amino acids and carbs, and healthy fats.
The ratio between Protein: Carb: Fat can follow 40:40:20 or 35/40/25 if you are just starting to exercise.
This ratio will ensure you have enough protein and carbs to build muscle and enough fat to stimulate growth hormones.
Foods that will help with your body’s hormone production that you should keep in mind
Yogurt will basically help you increase the absorption of nutrients; it is also rich in calcium to help strengthen bones when lifting weights.
Garlic is rich in immune-boosting antioxidants. Garlic also helps prevent colds, increases the natural production of testosterone, and reduces Cortisol concentration in the body.
Watermelon contains a large amount of the amino acid Citrulline. When it enters the body, it is converted into arginine, which will increase the production of more nitric oxide, which increases blood circulation and oxygen to your muscles and makes muscles more favorable.
Broccoli is not only high in vitamins but also contains substances called indole-3- carbinol (I3C) and diindolylmethane. They lower Estrogen and thereby increase testosterone in the body.
Spinach is rich in Glutamine, which is great for post-workout recovery, and it also contains octacosanol, which has been shown to increase strength, increase muscle growth during bulking.
Foods that should not be consumed when muscle rinse
Foods that contain empty calories (provide calories only without nutritional value) such as sweets and soda because they do not contain protein. Also, avoid eating:
- French fries
- Soft drink
- Fried chicken and fast foods
- Food containing simple starch, industrial starch
Starch is essential for bodybuilders because it is the main energy source for the body to exercise and perform daily tasks.
Any excess carbs will automatically be stored as fat, so don’t eat more than you need.
There are 2 types of Carb is simple (simple) and complex (complex). For example, sugar is a simple carb, and bread is a complex carb. Complex carbs have more health benefits, so make use of it.
Simple carbs should only be used after exercise because it helps push protein to muscles faster, other times of day you should use complex carbs to keep energy stable.
3 important substances to know when bulking
As you know, protein is the building block of your muscles. Without protein, you won’t have enough ingredients for your body to work. On average, each workout person will need from 1.5 – 2g protein/kg body weight.
Protein will need to be supplemented every 2-3 hours, so you need to load protein through meals constantly, and at bedtime, you can drink 1 glass of milk because casein milk will help replenish protein when you sleep.
You can check the list of high-protein foods to learn more.
Besides protein, carbs are the next nutrient that needs to be loaded; without carbs, there is no energy, and you will not have the strength to lift weights, and of course, muscles cannot grow.
2 types of carbohydrates are complex and simple; the complex type should be used throughout the day, while the simple one should be used after exercise because it helps increase insulin, and that means:
- Increases protein synthesis
- Reduces muscle breakdown by reducing gluconeogenesis or reducing the breakdown of proteins and fats into energy.
- Reducing protein degradation
Carb you should use is
- All vegetables
- Whole-grain bread and cereals
- The pasta
- All foods contain maltose or glucose.
- Corn syrup
Fats play an important role in the body and help with hormone production. The best fats to use are unsaturated fats such as:
- Fish Oil (Omega 3)
- Olive oil
- Canola oil
- Peanut oil
See a list of good fat foods here.
$50 FOR A WEEK OF BULKING Video:
Some eating tips for you
- Every day should drink 3-4 liters of water to help the kidneys filter urea when eating more protein better.
- Should eat every 2-3 hours
- It is advisable to eat undercooked foods such as green vegetables and fruits (except meat, eggs) because it can reduce foo’s nutritional value. The body will have to spend more enzymes to digest, which is completely not good at all.
- There should be a notebook that records what you eat or an app like MyfitnessPal to track and adjust your meals.
- Adjust your calorie intake once a week based on your weight.
What supplement should be taken during bulking? If You Can Pay!
Protein is essential in bulking and also during muscle tightening. Without enough protein in the body, the body breaks down proteins in the muscles, called catabolism.
If you want to have bigger muscles, you must avoid catabolism as much as possible. The easiest way to avoid that is to get all the protein your body needs. There are two main types of protein that you can buy: Whey Protein and Casein Protein.
Whey Protein is the most used supplement in the bodybuilding world.
It is a fast-absorbing protein that can be completely absorbed in just 1 hour. The best time to take whey protein is before and after a workout.
When you take whey pre-workout, you will make sure your body has enough protein to build muscle, while a post-workout will ensure your body has enough materials to repair your muscles after training.
Another great time to use Whey is when you wake up in the morning. This is when the body is in catabolism because when you sleep, you will not be able to eat enough protein for the body.
Taking whey at this time will fill the body with protein, and the body does not have to break down the proteins in its muscles for energy.
My favorite Whey is Optimum Nutrition Isolate. This is a perfect whey and also very affordable.
In contrast to Whey, Casein is a slow absorbing protein; it can stay in your body for more than 5 hours before being completely absorbed.
It is also derived from milk like whey (80% in milk is casein). Due to its slow-absorbing nature, Casein is often taken just before you go to bed, so your body is always replenished with protein without you having to wake up to eat.
Creatine is an amino acid found in red meat; it is also quite important for bodybuilders because it helps regenerate ATP in the human body.
This is an important energy source for you to exercise; if you delete them, you will feel extremely sluggish.
Creatine is not a steroid, and it is not a formidable substance; it is abundant in nature and produced by the body.
There are many types of Creatine, but you should only use Creatine Monohydrate because others are only advertising, but not more valuable and more expensive.
You can see details about Creatine in this article for more.
Vitamins are essential besides Protein, Carb, and Fat that you have to eat every day; without vitamins, your body will no longer function normally. You can see the article Vitamins for Weightlifters to learn more.
BCAA’s are the name for 3 important muscle-building amino acids, and it helps enhance post-workout recovery effectively so you can get back to workouts more quickly. You should read the detailed article What is BCAA to understand better.
Testosterone is essential when building muscle; increasing testosterone in the body will create conditions for more effective muscle building.
Although this is a product not everyone needs to use, during the bulking sessions, the intensity of exercise is often very high, so a product to relax blood vessels to increase blood circulation like Nitric Oxide will help quite many friends.
Make the workout more effective and relieve pain faster after it.
It also helps your muscles to swell during exercise, helping you feel better.
When the body has enough enzymes, it will work more efficiently, helping to absorb more nutrients without you having to overeat.
How long can it take to squeeze the muscle?
This one won’t have the exact answer because it depends on your goals and body condition and what type of bulking you are applying.
Usually, bulking ends after you reach about 20% fat, but some people will discharge continuously for 6 months and then squeeze for the other 6 months.
You should not discharge muscles for too long because you will experience stretch marks when tightening muscles and should not discharge too short when the amount of muscle has not really developed much.
Think of muscle exhaustion as a problem. You will start to discharge after the squeezing process; initially, you will slowly build muscle; after 1-2 months, you start to speed up that process to double.
After 4-6 months, it will increase 4 times compared to baseline. Thus, the muscle release period can last for 6-7 months before the start of muscle tightening (for people with moderate metabolism).
With Ectomorphs (rapid metabolism)
In general, this organ can discharge for 8 months or 7 months if applying poor bulking. The reason is that they are tough to gain weight but are capable of losing fat very quickly.
Endomorphs (Slow Metabolism)
If you belong to this human organ, you should rinse for 6 months with clean bulking and 5 months with non-clean bulking.
Because this human organ can reach up to 20% fat in a faster time besides, the muscle tightening with this organ will be more difficult because their metabolism is prolonged.
With Mesomorphs (rapid muscle gain, slow fat loss)
This organ can discharge in 8 months and 7 months with poor bulking. The reason is that this group of people was able to build muscle faster than the ectomorphs and lost fat faster than the endomorphs.
In the bodybuilding world, these organ people are considered to be “good genes.”
How do you know who you belong to?
You can read a detailed article on the three human organs here. Basically, it will have the following characteristics.
- “Difficult” to gain weight
- Small chest
- Small wrists
- Thin people
- It takes a long time to gain muscle.
- Small shoulders
- Deer neck
- Small calves
- Long limbs
- Shoulder slopes
This organ is usually weaker than the other organs, and they have to work very hard to gain every gram of muscle.
- Plump people
- Rapid weight gain
- Underdeveloped muscles
- Soft skin
- Losing weight is difficult.
- Easy to gain muscle
- Short limbs
- High waistline
Although it was difficult for this human to lose weight, muscle gain was as fast as Mesomorph.
- Very sporty physique
- Strong body
- Thick skin
- Easy muscle gain
- Losing weight is also easy.
- Body solid, muscular
- Rectangular body (for men)
- Hourglass body (for women)
- Large bones
- The jaw is square and looks “heavy.”
- Special body shape
The majority of these organs are fitness champions, thanks to the advantages of their body characteristics.
Most rarely, anyone belongs to exactly one human organ but is a hybrid between two organs together. For example, if you are thin but gain muscle easily, you will be in the Ecto-mesomorph group.
Or if you are naturally fat but easily lose fat, then you will be in the endo-mesomorph.
Knowing how your body is like will help you to choose how to use your muscles more accurately.
Hopefully, the information above has helped you gain some more knowledge about “bulking meal plan on a budget” and bring some small value. Please share this article if you feel it useful. Thanks!