About: How to Gain Weight and Maximize you Muscle Mass during Bulking Season.
Winter months are the perfect time to build muscle.
It’s that time of you you can eat to your heart’s content and be merry. Instead of bitching about how much the weather sucks, I think about all the delicious food I can eat!
To build muscle at the fastest rate, you need to be in a calorie surplus. And any time you’re in a calorie surplus you’re likely to gain a little fat.
That’s cool though, because that layer of fat covering your abs is covered by layers of warm clothes.
Cold months are my cue to eat more and train heavier.
Winter is the most convenient time to bulk up.
Thanksgiving and Christmas are feasts with assorted rich foods. You have room to indulge. And be tempted with sweets and dessert.
Bulking Season Officially Begins November 1st
I consider November 1st the official start of bulking season.
Halloween is over so guys don’t have to worry about looking like the Incredible Hulk and women don’t have to look perfect for their Wonder Woman (or slutty cat/police) costume.
It’s cold, so you’re less likely to take your shirt off in public. So, no need to have a six-pack under all those layers. You don’t have to be diced all year around. Winter months give you a much needed mental break from dieting.
How to Gain Weight (and not get too fat)
The trick is to gain the right kind of weight. In order to gain the most muscle possible you need to eat enough protein.
Always hit your minimum protein requirements, and consume healthy carbs and fats before indulging in desserts.
Always load up on protein from whole, natural food sources and you won’t get fat and roll-polly, but instead will pack on some quality muscle mass.
90% of your food should be from all natural sources. But don’t stress out about eating snacks or dessert.
This post is a quick read the shows you how to eat and train to gain weight!
Bulking Weight-Gain Diet
This has been my meal plan for the past few weeks. I’ve got bigger and stronger. In fact, people have commented on both my size and strength since being on this diet and lifting heavy (I will show you my training regimen in the following section.)
My Bulking Meal Plan:
Breakfast: 6 eggs 6 strips of bacon. The perfect bulking breakfast.
Snack: 2 Greek yogurts
Lunch: Baked chicken breast and broccoli, brussel sprouts, and sweet potato.
Pre-workout snack: Protein shake (just powder and water), a bag of snap-pea crisps, almonds, or fruit.
Dinner: Two 1-pound steaks and large salad with vinegar, salt and pepper, 2-3 craft beers. I may include pasta, squash and sweet potato.
Dessert: Two bakery fresh donuts (bavarian creme is my favorite), or three bowls of cereal (golden grams with Almond milk-pea protein fortified).
I drink 2 gallons of filtered water every day.
My Bulking Workout (it works)
I use a modified linear progression program with high volume. My workouts take a little over an hour to complete.
- Train 5-6 days a week.
- Pick 5-6 exercises each workout.
- Do 3-6 sets of each exercise. Between 3-15 reps per set.
- Always try to do more weight than the previous workout.
- I use barbell, dumbbell and machines interchangeably.
Legs: Back Squat, Front Squat, Leg Press, Lunges, Front Loaded Reverse Lunges, Leg Extension, Calf raise, Calf Press.
Back: Pull ups, Deadlift, Bent Over Row, Back Extension, Prone Dumbbell Row.
Chest: Flat Bench, Incline Bench, Decline Bench, Pec Deck, Dumbbell Flyes, Guillotine Press.
Arms: Spider Curls, Reverse Barbell Curls, French Press, Over head Dumbbell Press, Seated Dumbbell Curls, Tricep Pull Down,
Shoulders: I train shoulders on Back or Arm day. Standing barbell Shoulder Press, Lateral raises, Rear delt raises, Reverese cable flyers, Face pulls.
Then I hit the sauna to stretch and detox for 20 minutes.
Bulking Tips:
Never go to bed Hungry
Always eat breakfast with animal protein.
Get a reliable linear progression program and push your self to the limit each workout.
PLAN AHEAD. Meal prep to ensure substantial, wholesome meals are on hand at all times.
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