Bulking Up

Bulking Primer

Do not target yourself to a muscle mass before you have targeted a certain fat percentage for your body. Preferably, prepare a 7-step test and measure several times at each step to get the most accurate results. Get a certain value so that your goals are clearer. If you do not have a certain fat ratio in mind, you will dig into the numbers and get unintentional, too much fat and the desired weight.

Reiterate that you must achieve a certain goal yourself, constantly reaching your own goals. This goal must be realistic in order for you to have confidence in yourself, and as you progress, your goals may gain more flexibility, which will take you away from depression.

Take 5-7 days to watch everything you have eaten and drink. Take a certain amount of protein oil, a certain amount of carbohydrates. This is your main line and very important.

From here, increase your calorie in the form of 500 / day. This is your basic calorie intake goal.

No more or less than 1 g of protein per 1 lbs (0.450 kg) of your body weight.

You should take a simple carbohydrate intake in the morning and soon after the training. Go to complex carbohydrates for the rest of the day.

Analyze your calorie intake by 50-60% carbohydrates, 20-30% fat, and 1 g protein for every 0.45 kg of your body weight.

You should eat 7-8 meals per day. This leads to the absorption of too much energy and reduces the glycemic load that drives the level of insulin. Pre-cook your meals. If you have financial means, take a rice cooker, this will help you a lot. Prefer fresh or frozen foods (stay away from canned foods).

The foods you take the oils need to contain a lot of unsaturated oils.

Take yourself a 1 gallon (3.78lt) water container and consume 1 gallon each day. This may come to you in the beginning, but it is not really.

Quality foods:

Protein: steak (medium cooked), salmon, tuna fish, chicken breast, milk and whey protein.

Carbohydrates: potatoes, oatmeal, long and cylindrical potatoes (Latin America also has abundant, although there are differences in growth patterns, even though they are the same as normal potatoes.

Simple carbohydrates: usually sugary products (either natural or sugar added)

Monosaccharides: Mono: means monosaccharides and saccharides. It means sugar.

Glucose

Fructose

Galactose

Disaccharides: means two sugars.

Glucose: always one of two sugar pairs.

Maltose: glucose-glucose

Sucrose: glucose-fructose

Lactose: glucose-galactose

Getting to Know Carbohydrates Briefly

As you know, monosaccharides GFG, glucose-fructose-galactosidase

Disaccharides are known as MSL: maltose-sucrose-lactose, one of the two sugars is absolutely glucose, and you can always put them together to see what each disaccharide is made of.

So, if you think what one of the two sugars in sucrose is, you know, someone has to be absolutely glucose. As you know, the other is fructose.

Complex carbohydrates: very little or no sugar, rich in fiber. Complex carbohydrates consist of glycogen, starch and fiber.

Two-thirds of the glycogen is stored in the muscle, and the remaining one third is stored in the liver. It can be stored at approx. 300-400 gr.

Oil: olive oil, almond oil without salt, linseed oil.

You should place vegetables along your diet, the best choice will be broccoli and asparagus.

Calories per gram:

Protein: 4

Carbohydrate: 4

Fat: 9

Alcohol: 7

You should stay away from alcohol throughout the diet because it absorbs excess water and reduces protein synthesis.

Forget about steroids for 4-5 years in front of you. For now, supplementers see more of your business.

Good supplement cure:

It consists of creatinine monohydrate, whey protein, fish oil, BCAA and a general multi-vitamin.

Look at the fat rate you have now and take your body measurements. You can even take poses from different angles regularly on a monthly basis, a fact that many of you neglect and then regret.