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How to Successfully Manage Your Diet for a Good Bulk

When it comes to diet, you can find many articles around the internet that explain how to lose weight and become leaner in a little while. However, if you feel thin and you decide to hit the gym to gain some muscle and build some mass, you may have a harder time finding valuable information. Like many traders who are hard to see, good bulk is not something that can be easily achieved. That's why I'm here today to give you some advice that will take you on the right path toward your body's goals.

Managing your weight starts with a very simple statement. Your body needs a certain amount of calories to maintain its mass. If you are below that amount, you will lose weight and if you go, you will gain some. It's that easy. You have two ways to calculate your maintenance, the first is to follow the same diet for one to two weeks and keep track of all your calories every time you get something to eat. If your weight does not change by the end of this period, you will have an approximation of your maintenance. All you have to do is increase your calorie count from 10-15% to start gaining weight.

If it looks too complicated, you can find ways to calculate the maintenance depending on your age, weight, height, and activity. The formula is available on the internet and many applications can now do it directly for you.

Now that you know your maintenance, you can easily make the excess and start building some mass! However, it is not enough if you want to keep most of the net.

Granted, you can gain a little weight by eating unhealthy amounts of cookies and pizza every day, but I don't think you start borrowing to get fat and unhealthy. For good mass, you need to keep your diet clean and get the right amount of macronutrients.

As many people know, protein is important for muscle building, so they may think that increasing their intake as much as possible is a good idea for many. Not! Proteins, unlike fat or carbohydrates, cannot be stored by your body. Therefore, your body will use the required amount and naturally move the rest. That's why eating foods with protein powder and chicken breast ten times a day won't be good enough for you. It is usually advisable to get around 1g of protein per weight for optimal results.

Fat should also be an important part of your diet and people should not be afraid of bulking or cutting. Although, there are some prevents like trans fats, there are many healthy fats like Omega 3, 6 and 9 that you can find in nuts, olive oil and fish for example, which are important for your body. It is usually recommended to get around 20% of all your calorie intake from fat. However, as grams of fat offer way more calories than protein and carbohydrates (9kcal instead of 4kcal for both), you can increase that amount to increase your calorie intake and consume

Last but not least, carbohydrates are unforgettable as they are the first source of energy for your body! Carbohydrates fall into two categories, simple and complex. Simple carbohydrates (sugars, fruits, candy ...) will give you instant energy but will not last long. We usually advise taking them during or after training to maintain energy or increase insulin levels and begin to build muscle after work. Complex carbohydrates (rice, pasta, bread, potatoes ...) take longer to assimilate and, therefore, provide a sustained amount of energy over a longer period. Once you've calculated your need for protein and fat, all the other calories needed to get the desired amount should come from carbohydrates.

Now, you have all the basics to start a good bulk! With a high calorie diet filled with the right nutrients, there is no reason why you should not achieve your goals. You just have to be patient, consistent and diligent during training.


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