We are aware that to gain muscle in the bulking phase you must eat more, but that do not represent you should eat devoid of restraint and anything that comes your way on the table or you feel like it. If you do that, chances are that a solid layer of fat accumulate over your muscles and end up completely cover them, giving an obese appearance and perhaps even unpleasant. No one will guess that beneath the lipid is working and harmonious body of a bodybuilder. Here we offer you three tips to help you win more muscle than fat on your stage volume.
Consume complex crabs throughout the day:
During the volume much energy is required to perform mufti-joint exercises that plaintiffs are creative muscle, so noticeably need fuel to carry out these exercises. Such fuel is glycogen which is stored mainly in the liver and that come from the consumption of carbohydrates. But it is not the same as consuming any kind of carbohydrates: It is essential that only ingest complex carbohydrates that are slowly digested and low glycolic index, and provide more energy for longer. You’ll find these carbohydrates in brown rice, sweet potatoes, oats, legumes, beans and beans. Derivatives avoid white flour. As a general rule, you should take four to five grams of complex carbohydrates per kilogram of body weight, above all during the early on part of the day.
Performs a high-calorie diet:
Unlike your definition phase, it is necessary that during the Debase volume gain weight, albeit modestly, to enjoy more energy with which to perform the exercises. The usual practice is to increase caloric intake by about 25 percent. If your tendency is to gain weight easily cut that number to 15 percent. It may seem tricky to compute the exact point, so that the solution is to vary the intake according to the following plan: consumes about 50 calories per kilogram of body weight the first two weeks. In a bodybuilder of 85 kilograms for a total daily intake of 4250 calories. Adjust up or behind as you see you need extra energy or fat tissue begins to increase too.
Eat more fat:
This advice should be taken with extreme caution: do not we tell you to eat saturated fats or Trans fats, which have pathogenic belongings, who elevate cardiovascular risk in allowing the formation of fatty deposits on artery walls, but which we refer to as monounsaturated and polyunsaturated fats, which contain very essential fatty acids omega-3 and omega-6. At the same time, raise levels of HDL proteins. They are found in fish, oil seeds, nuts like walnuts, almonds and hazelnuts, olive oil, sunflower oil and corn and avocado. Saturated fats are destructive to the body, but you can take them in moderation to raise testosterone levels, which is essential for building muscle tissue. Saturated fats are found in whole milk, red and pasty meats. One gram of fat equals nine calories so you must control the fat intake, as their consumption gives you almost twice as many calories as in the case of carbohydrates and proteins. In phase volume between 30 and 20 percent of total calorie intake should come from fat, depending on your inclination to form adipose hankie.