PART 2

After the first part, which dealt with weightlifting and diet, part 2 of the series How to prepare your body for the upcoming vacation follows.

In this part we take some time to explain you the steps for building quality muscle mass. So let’s start by understanding the two processes of bulking and cutting. If you want to lose weight you need to stick to the cutting process and if you are the skinny guy who wants to gain some weight then you need to bulk up and down to have a lean muscular body.

Bulking

In fact, the process of bulking means you need to bulk up on your body weight. But since we want to build a ripped physique, the focus is on quality bulking, or adding muscle mass while gaining weight.

This process involves consuming 3000 calories a day, sometimes even more, depending on your daily activities and the body’s BMR (Basal Metabolic Rate). If you don’t know what BMR or Basal Metabolic Rate is, you certainly don’t know how many calories your body burns when you’re not doing anything.

This will help you calculate the exact amount of calories your body burns in a day. In fact, it will reveal how many calories your body actually needs to gain weight! Many people rush with their filling process. You start 2 months before summer and add 20kg in a month, but without the right supplementation and a good diet you will add more fat than muscle.

Experts suggest starting the bulking process in October or early November so you have enough time to add quality muscle mass by gaining two or three quality kilograms a month. Even if you start late, you can still add quality muscle mass, but don’t hope for too much. In fact, go for 7 to 8 pounds of quality with more quality muscle compared to the added fat. We’re talking about bulking the natural way, without steroids.

To cut

The process of cutting is the hardest part of building muscle, but once you get there you’ll see how easy it was to eat a good amount of food.

We know many of you will say, “But wait, isn’t it difficult to eat the same food every day? ” At this point, you need to lower your daily calorie intake. You also need to lower the amount of carbohydrates you import and increase the amount of high-quality protein to maintain the muscle mass you’ve already gained.

You will find many professional bodybuilders only eat one daily meal, but this is wrong. In reality, however, all you need to do is lower your calorie intake. The most important thing when cutting is the right intake of the required vitamins, minerals and fibers. These provide the body with the fuel it needs to work and function properly . Please do not forget to include them in your diet. A good source of vitamins and minerals are fruits and vegetables.

Make sure you implement them in every meal. This will lead to better results. While cutting, you need to avoid some foods or reduce your intake of rice, potatoes, oatmeal and any foods that contain large amounts of carbohydrates.

BULKING DIET

Meal #1 – Period 8:20 – 9:00 – 6 egg whites + a gall + 100-150 g of oatmeal with milk.

Meal #2 – Period 14:30-15:30 – 250g chicken, white meat + 150g brown rice.

Meal #3 – Period 16:30-17: 30 – 200g of fish (recommended loss and salmon) + 250g of boiled potatoes.

Meal #4 – Period 18:20-18:30-100g oatmeal with milk and banana (40 minutes before workout)

Meal #5 – Period 20:45-21:45 – 60-70g Dextrose (or a handful of raisins as a substitute)

Meal No. 6 Period 22:00-24:00 – 2 tuna without oil + 200g of pasta

You can always customize the diet to suit your needs and skip one of the items and eat more of the other stuff in a given meal. With these changes I mentioned, your diet will consist of a very low amount of carbohydrates and a total of around 170g of quality protein.

Note that the supplements are not mentioned here. Here’s how you can add protein powder as an extra source of protein for your body. As I said, I will talk about the supplement in the next part. I forgot to mention that with all these changes, the diet will be around 3000 calories. That’s less for 1000 calories. If you need to cut more, get rid of the almonds because there are about 900 calories in 150g of almonds.

Now let’s look at the formulas that will help you to determine the required amount of protein, carbohydrates and calories. You can also check your BMI and see where your body ranks on your Body Mass Index.

• BMI-Rechner

The BMI calculator determines whether you are normal, overweight or underweight. You can check more on bmi-calculator.net.

• BMR calculator

First you need to check how much your body burns by lying in bed all day. Calculate your BMR and that will help you calculate the calories you need to burn.

protein requirements

To determine how much protein your body needs, you need to follow the formulas below.

• Bodybuilding 1.0 – 1.6 pounds x body weight

So if you’re a bodybuilder, you need to take in anywhere from 1.0 to 1.6 pounds of protein for every pound of body weight.

• Endurance 0.7 – 0.9 g/lb x body weight

When training for endurance, you need to consume 1.0 to 1.6 pounds of protein for every pound of body weight.

• Power & Speed ​​0.9 – 1.1 g/lb x body weight

When training for speed, you need to consume between 0.9 and 1.1 pounds of protein for every pound of body weight.

• Trauma recovery 0.9 – 1.4/lb x body weight

When you recover, you still need to eat something from 0.9 to 1.4 pounds x body weight

• Diet 0.35 – 1.0/lb x body weight

If you’re not engaging in intense activity, you can maintain between 0.35 and 1.0 pounds of protein for every pound of body weight

• Stressed 0.45 – 0.7/lb x body weight

You can visit bodybuilding.com for all the above calculations.

Carb Intake Calculator

The carbohydrate formulas work the same way as those from which you determine the amount of protein you need. The difference is that your body actually needs a large amount of carbs compared to the proteins, especially when you’re bulking out. (If you’re going through the process of cutting, you don’t need to focus much on carb intake.)

Carbohydrates provide the body with the energy it needs to function properly. Don’t you dare eliminate them, even if you’re about to be crushed. You can use this website to calculate your carbohydrate needs : calculator.net.

You can implement the formulas and tips mentioned in this article and reap the benefits.

• Get started with the diet plan and you will be amazed at the results.
• Make sure you import all the vitamins and minerals you need.
• Eat lots of fruits and vegetables.
• Don’t forget to exercise.
• Never avoid carbohydrate intake.
• Eat lots of protein. Protein builds muscle.

Stay tuned for the next part of this series. In the next part we will talk about the importance of supplementation as an additional source of nutrition for your body to achieve maximum results in the shortest possible time.