When it comes to our overall health and fitness, and indeed our physiques for that matter, many of us are perhaps not doing all that we can in order to really maximize our potential. Many of us perhaps wish we’d been blessed with a set of washboard abs, and a lean muscular physique since birth. We see athletes and celebrities on the TV and in magazines, many of whom are in simply fantastic shape, causing us to regard them with envious eyes.
The truth is however, is that rather than simply being green with envy, if we made a conscious decision to commit to a solid training and nutritional plan, we’d soon begin to notice very dramatic and very impressive changes in our physiques. Take bulking up and building muscle for instance. Bulking up and adding muscle to your frame is certainly not an easy feat, and requires huge amounts of hard work, commitment, dedication, and sacrifices along the way.
If you’re willing to make these changes however, then you’ll soon be rewarding with a lean, muscular physique to be extremely proud of. In this article, we’ll be looking at why it’s necessary for us to bulk up in order to build muscle, as well as looking at a sample clean bulking diet plan to help get you up and running.
Why do we need to bulk up? – In order to build muscle, you need to be consuming enough calories to help fuel your body to allow it to rebuild this extra muscle. People think that we build muscle in the gym, but this is not true. In actual fact, we destroy muscle in the gym, and we build muscle whilst we rest. When we exercise, we actually destroy the tiny fibers and tissues in our muscles, which our bodies then repair when we rest.
The difference is that our bodies rebuild these muscles even bigger and stronger than they were previously. In order to do so however, our bodies require essential nutrients, the same ones contained within the food we consume. If we aren’t getting enough nutrients, then our bodies cannot repair themselves and build any extra muscle.
Macro breakdown for both males and females – When we talk about Macros, we’re referring to macronutrients, nutrients derived from the meals which we consume. Now, we could get all scientific on you, and over complicate things, but in actual fact, there’s really no need. You see, if you’re looking to add muscle to your physique, no matter which gender you may be, then you should be following this very simple formula of: 30% protein, 30% healthy fats, and 40% carbohydrates. This basically means that for each meal you consume should be an even combination of 30% protein, 40% carbs, and 30% fat, apart from the evening, where we cut back on our carbohydrate consumption.
Protein however, is especially important as it is responsible for protein synthesis and muscular recovery. Protein and the amino acids contained within protein, is vital for the growth and repair of muscle tissue. As far as protein consumption is concerned, you should be looking at, at least 1 gram to 1 and a half grams of protein for every pound that you weigh. So, if you weigh 200lbs, you should be consuming at least 200 – 300 grams per day. The sample Clean Eating Plan ->
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Hi I like the look of this meal plan however I am a nightshift worker so carbs after 5pm is virtually impossible , would I just switch it over type of thing could you give an example of timescales to eat thanks
Since you are active at night, don’t worry about eating carbs after 5pm. Just shift the schedule to when your day starts.
Is this eating plan for a 200 lb male?
I am a 115 lb female.. seems like a lot of food?
Yes, this is an example for a 200lb athlete.