Gaining muscle size is sometimes called bulking up. To some, bulking up means gaining a lot of fat along with some muscle. While this method of bulking does indeed work, gaining too much fat is not a very good idea. In this step by step guide, you’ll learn how to bulk up without gaining too much fat. Remember that any fat gained will probably have to be stripped off if you want your muscular physique to look its best.
Step one – create a calorific surplus
You can’t build a house without bricks and you can’t build muscle without a calorie surplus. Aim to eat 500 calories per day more than you need to maintain your weight. If you aren’t gaining muscle size add another 250 calories a day. Continue adding 250 calories per day until you start to gain muscle. Track your waist measurement though – if your waist measurement is increasing noticeably, you are probably gaining a lot of fat along with your muscle. If this is the case reduce your calorie intake slightly.
Step two – get enough protein
To build muscle, you need around 1 to 1.5 grams of protein per pound of bodyweight so if you weigh 175 pounds, you need around 175 to 262.5 grams of protein per day. The protein should come from foods such as lean meat, fish, eggs or dairy. If you struggle to consume sufficient amounts protein, you may want to consider talking a whey protein supplement.