How to Bulk Up Fast and Build Muscle

Want to know how to bulk up fast? Bulking up doesn’t happen overnight; it needs to be well thought out and can take months to achieve. In order to achieve your ideal weight and bulk up as quickly as possible, it is important to pay attention to both your diet and exercise program. You may want to consult with your doctor before you make any radical changes to your lifestyle.

Set Your Own Bulking Goals

Your bulking gains will depend on a number of factors including: your genetic pre disposition for adding bulk, your current physique and the amount of modifications you make to your lifestyle. Remember that bulking will take months of discipline and achieving your dream physique could take more than a year to accomplish.

Aiming to gain a half a pound every week by consuming an extra 250 calories a day on top of your maintenance calories is a great way to start. This slight adjustment will help you to slowly gain weight, allowing you to build muscle and not just body fat.

Set yourself a bulking up timetable, with the aim of gaining half a pound a week. If you want to gain 25 pounds, set yourself a target of 50 weeks to achieve these gains. As time progresses you may need to slightly tweak your caloric intake, dependent on your weekly weight gain. Whilst you can use various online calculators to estimate the amount of daily calories that you will require, your actual caloric needs are likely to vary, dependent on your metabolism and genetics.

Tweaking Your Diet For Weight Gain

These additional calories are essential for bulking up, if you don’t eat enough food you will simply not have the additional calories needed to gain weight.

However you can make further dietary tweaks to improve your body composition. This begins with a need for more amino acids, to help build and repair muscle tissue. A protein intake of around 0.8 grams per pound of body weight is recommended. This equates to 144 grams of protein if you weigh 180 pounds.

Focusing on animal based protein such as lean meats, fish, low fat dairy and eggs will give your body all of the necessary amino acids for muscle gain. If you’re a vegetarian or a vegan include quinoa, lentils, beans, grains, nuts and soy into your diet for amino acids.

Carbohydrates should be another prime focus in your bulking up diet. Carbohydrates will help power you through tough workouts, as the body converts them into the energy providing glycogen. In order to keep your energy levels high during hard gym workouts, focus on eating high quality carbohydrate sources such as whole grains, fruits and vegetables.

Including healthy fats will also help boost your energy levels and thus help support an active lifestyle. Unsaturated fats are recommended including, olive oil, avocado, nuts, seeds and fatty fish.

So now you have the best method on how to bulk up fast through tweaking your diet, check out our article on how to bulk up fast with exercise and build muscle mass while you are bulking. [INSERT HYPERLINK]