Bulking

The (Scrumptious) Mass-Gaining Food regimen

Building muscle should be fun. But the way some nutritionists write plans for mass-forming meals is anything but. It's your job to keep a close eye on calories and plan your meals early so you can choose from a short list of mild foods. Luckily, none of this is necessary. In fact, it is not as effective as the plan we offer here.

All you need to gain in mass is a constant calorie intake and the know-how to properly measure your carbohydrates. Here's how it works: Eat protein, fats and vegetables until your daily workout. Add carbohydrates after training. The amount and type of carbohydrates you eat depends on the type of training you have completed that day and time (we have three options for trainees in the morning, at noon, and at night) , You do not have to count calories or measure exact portions. On your toughest workout days and adjunctive exercises, you can generously consume so-called "bad" carbohydrates – we're talking about all the sugary and starchy foods that most experts say they avoid – those without gaining significant fat.

You can do this because strength training alters your body's response to blood sugar spikes. For a few hours after lifting, carbohydrates (especially the fast-digesting, high-glycemic) send a large hormonal growth signal that only the muscle cells respond to. However, the effectiveness depends on keeping carbohydrates as low as possible in your pre-workout meals. Increasing your blood sugar at a different time of the day will interrupt your body's fat burning process and store calories in your gut.

Keep reading to get a list of acceptable foods to take after your workout, and follow the eating habits for each training day. Your diet on days 1 and 4 will be different from those on days 3 and 6 and so on. In the morning, afternoon and evening meal plans, you will find instructions on how to consume "protein and carbohydrate meals" after exercise. The guidelines for what to eat and how much training you do, and they are listed on the following pages for you in the categories Heavy, Accessories and Cardio. If it is said that you need to modify your portion of your shake before and after training, we will refer to any whey isolate powder (before) and whey isolate with waxy corn or maltodextrin (or similar carbohydrate powder, for post-treatment) you choose.

Rib eye steak

Daily menu

Training tomorrow

When I woke up
Shake whey isolate
7 pm-3 pm
Training, then protein and carbohydrate meals depending on the training day
5 pm
8 oz rib-eye steak, sauteed spinach with peppers and onions
7 pm
Shake whey isolate
9 pm
2 cups of cottage cheese and 2 handfuls of almonds

lunch training

7AM.
Omelette with 6 whole eggs, 1 cup of mushrooms, peppers, onions and 4 slices of bacon
9 AM.
2 cups of cottage cheese and 2 handfuls of almonds
12: 00-7: 00
Training, then protein and carbohydrate meals depending on your workout
9 PM-11 PM
Low-carb protein shake

night training

7AM.
Omelette with 6 whole eggs, 1 cup of mushrooms, peppers, onions and 4 slices of bacon
9 AM.
Low-carb protein shake
12 pm
2 grilled chicken breasts over spinach
3 PM.
3 ounces beef jerky, 2 handfuls of almonds
5 PM bedtime
Training, then protein and carbohydrate meals depending on the training day

Pizza

weekly menu

Days 1 & 4
Heavy

Take twice the recommended amount of powder before and after exercise. After your workout, take two to three protein and carbohydrate meals, each containing 30 to 40 grams of protein and 60 to 100 grams of carbs. Half of the carbohydrates should be good and half bad.

Days 2 & 5
accessory

Take three times the recommended amount of powder before and after exercise. After your workout, take four meals, each containing 30 to 40 grams of protein and 60 to 100 grams of carbs. All carbohydrates should be bad.

Days 3 & 6
cardio

Let the recommended portion be shaken after training. Consume two to three meals, each containing 20 to 30 grams of good carbohydrates.

Day 7
Eat pizza and sleep

The only guideline today is to eat some protein at each meal. You can eat as many carbohydrates as you like, especially bad ones. Do not exercise. In fact, limit your activity as much as possible and take a nap. Ideally, you only get up when you pay for the pizza delivery.

Good against bad

Good carbohydrates

fruit
pasta
rice
grains
potatoes
sweet potatoes
Whole wheat bread

Bad carbohydrates

Sweets
ice
Cookies
Brownies
Bakery products

No

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