When it comes to building muscle, the gaining or bulking phase is when you build muscles and also gain some fat at the same time. Now, It is also possible to do a clean bulk up without getting the unnecessary fat by following a clean diet
Bodybuilding gets complicated when it comes to balancing between muscle and fat. As you cannot build a good physique without feeding your body with proper nutrition. The most popular and effective way is by doing clean bulking i.e. the process by which you can gain muscles without getting the extra fat during the bulking phase.
The bulking meals consists of good amount of protein and healthy fats in order feed your body for growth. Also, after sometime you can go for the cutting phase where, you start to cut off all the fat so that your muscles are clearly visible in your body. Mostly this phase is very frustrating for many people. Because in this you have to control your eating habits and food is eaten keeping all the macros in mind i.e. eating a diet that focuses on muscle growth while keeping fat gain at its minimum. This is the main idea about a clean bulk diet.
Clean Bulk Diet – Basics
The whole idea of clean diet seems very impressive and it is the way to go. However, IF you have decided to follow this diet. Then you need to keep certain basics and then you can further learn more about the clean diet and how it works. In order to get started you need to first know about the theory of bulk up diet.
The main logic behind the bulking up diet is very simple. In order to gain size and muscles your body it needs to get some protein.
The most component for muscle growth is protein. But, in reality your muscles need more than just protein. Because if you eat only protein than the body will consume it as the primary source of energy. At the end, you would be having less protein to feed your muscles and the muscle gains would not be as great as you want. Also, this is the main reason because of which the you will see a bulking diets full of a lot of protein and fat. But the main reality is that if you want to gain muscles then you will also gain some some fat simultaneously.
The main reason behind this fat gain comes down to calories i.e. the food you eat is broken down into calories and acts as an energy source for your body. These calories help you absorb protein and maintain the healthy hormone levels and maximize your performance at your gym. Now you need some extra calories in order to gain some more muscles. In order to achieve good gains there are multiple variations of bulking up that are followed by people. The body consists of different muscles groups and types, so you can follow the diet plan that helps in achieving your fitness goals.
The most popular variation of the bulk up diet across the world is the “Clean bulk diet”. It is a lean muscle building diet plan that focuses on achieving a daily five to ten percent of caloric surplus.
It is a lean muscle meal plan is a bit different. It’s goal is to reach only a five to ten percent caloric surplus.
Clean Bulking Diet Plan
The clean bulking plan can be very intimidating at first glance. As it is a very controlled diet plan.Many clean bulking diet followers tell you that you need to limit your caloric intake at around 500 calories more than your daily maintenance calories. Also, in that process you would gain some fat and then you would gain some fat.
In case you want to carry on with your clean bulking schedule. Then you can look at tthis sample clean bulking diet:
Meal 1 : Three eggs, a slice of whole wheat bread, 80g cooked oats with some mixed dried berries
Meal 2 : Protein shake
Meal 3 : Two chicken breasts, 150g of broccoli, 225g of brown rice
Meal 4 : 200g of yoghurt with mixed nuts and dried fruit
Meal 5 : One baked sweet potato, one cup of spinach, one salmon fillet
Meal 6 : A tin of canned tuna, a tub of cottage cheese, almonds
Meal 7: Protein shake
The first and foremost fact that you’ll come across is that this meal plan has been spread all across the day. This is to keep the body full throughout the day.
There is a lot of protein in this diet:. Eggs, chicken breasts, salmon, and tuna.
Protein shakes are also very necessary as they can be absorbed very quickly by the body. Carbohydrates & Fats are very necessary,
Considering the clean bulking diet, it might be very frustrating at times. However, you’ll need to stick with it to get results.
Along with this, you need to lower your carb consumption on your non workout days.As you won’t need that much energy on those days.
You’ll also need to take your meals on time – a good workout should be followed along with your meals. So, that the body can get the necessary nutrition in order to gain muscles. You can also use some bulking supplements in order to boost your results.
I hope this article was helpful in order to understand the clean bulking diet!!!!!!