To bulk or not to bulk ? That’s the question that many young trainees ask themselves and very often switch between extremely strict diets and extremely loose ones. For bodybuilders that aim to build muscle mass, bulking was the only good way to do it – they would just bulk up, gain muscle and fat simultaneously and then they would start a strict diet to cut the fat (and some muscle as well). Then the cycle starts all over again. But is it really necessary to gain so much fat in order to build muscle ?
Bodybuilders that carry a good amount of muscle mass know that getting to look like a sumo wrestler and gaining a ton of fat is not needed in order to build muscle. Some bodybuilders’ weight vary only about 10 lbs during the whole year and they never gain too much fat – take Dexter Jackson or Jay Cutler (when he was competing) for example. Gaining too much weight means only one thing – that you are eating absolutely not needed amounts of calories.
This is why it’s important to eat the right amounts of food, not to mention quality foods, not just when you cut down fat, but during the whole year.
A great way of staying in anabolic state is to rotate your calories. Specifically, to have a high, medium and low calorie days achieved through consuming different amounts of protein, fats and carbs on different days.
In this article we are going to take a look of a 2-week example diet plan based on calorie rotation. You can follow this plan throughout your whole off-season period.
Day 1 – day 5 (medium carbs)
For the first 5 days you are going to eat 2 grams of carbohydrates and 1 gram of protein per lb of bodyweight. So if you are 180 lbs, you are going to eat 360 grams of carbs and 180 grams of protein. You don’t need to count the fats at this point, just make sure that you are eating quality protein and complex carbs – beef, chicken, eggs, fish in combination with complex carbs and some diet fibers (veggies). Try to eat these foods baked or boiled.
Count the exact quantities of macros and your body will have just enough materials to repair itself after the intense workouts.
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