Bulking :::Lean Muscle vs Fat Gains:::

One of my pet peeves is hearing all the guys in the gym talking about bulking up during the winter months. What usually happens is they end up gaining 10-20 pounds of fat and barely any lean muscle. That’s not bulking! I know, I know, you hear it everywhere: if you want to gain weight you must EAT! I agree with the eating part, but what most people don’t understand is you have to eat for your demand of the day (nutrient timing, eating frequency, etc.) Eating everything in sight and thinking that it’ll somehow turn into muscle one day is not the way to go, especially if you have a hard time getting leaner for the summer months. If you’re not a competitive bodybuilder, bulking is nothing more than just an excuse to get lazy and eat junk food.

I can understand where this type of behavior comes from. You starved yourself all summer, you did way too much cardio and light weights with way too many reps to lean down for the beach, and now you want to bulk back up again? Isn’t that what you did last year? You bulked up (i.e., gained 20lbs) and then got leaner for the summer, but you didn’t look any different this summer than you did last. When bulking up, you want to gain lean muscle only, and if you do it the right way, you can control your muscle vs. fat gain.

Of course, if you want to gain lean muscle you need to be in positive energy balance (more energy going in than coming out, i.e., eating vs. training). Yes, you can eat more (you got that part right), but you can’t eat too much of the wrong stuff. Foods that have empty calories and no nutritional value will not help you gain lean tissue.

When bulking, you need to stick to clean foods like veggies and fruits, proteins & smart fats. These foods are high in nutritional value and have all the minerals and vitamins to provide you with the “training-energy” you need to lift heavier weights. Include some sort of a starchy carb like pasta or rice immediately after your workouts to feed the monster. This way, you’ll be feeding those hungry muscles and not your fat cells. Don’t have too many “cheat meals” just because you’re bulking again. They will not contribute to lean muscle gain, only fat, and you’ll have to work that much hard to get a six-pack back for next summer.

Keep in mind that there are individuals out there who are blessed with a gene that most of us don’t possess. These people handle carbs very well and need to eat more carbs to gain muscle than those of us who are “carb sensitive.” However, even these people should not eat garbage. Remember, it’s lean muscle you need, so how can cake help you build muscle? Calories you say? Ever heard of the saying “a calorie is not a calorie”? Stick to whole foods and you’ll be better off.

RK