Login or Register

A Bulking Cycle Diet

Jun 14, 2011 | By Anthony Marrone
A Bulking Cycle Diet
Photo Credit Hemera Technologies/Photos.com/Getty Images

A bulking cycle diet is done one of two ways -- dirty or clean. As dirty bulking involves eating pretty much whatever you want, it does not require much in the way of detail. Clean bulking allows you to gain lean muscle mass with minimal fat gains. Gaining excessive fat requires you to diet down at a later date, and you risk muscle loss while dieting. Consult a health care provider before beginning any diet or exercise program.

Protein

The basis for any bulking cycle diet is protein. The amino acids that comprise your muscle tissues are primarily obtained from dietary protein. In a 2000 study published in the "Journal of the American College of Nutrition," it was shown that, if you are trying to gain muscle, you may need up to twice as much protein as someone who is not exercising. While supplements have their place, get most of your protein from food. Beef is high in protein as well as conjugated lineolic acid. Oily fish supplies protein and omega-3 fatty acids. Chicken, milk and eggs will help round out your protein requirements.

Carbohydrates

If you are trying to gain mass, you need energy to train, and carbohydrates are the best source for extra training energy. Get most of your carbohydrates from fruits and vegetables, and avoid empty calories such as sugars found in sodas and junk food. While they will provide short-term energy, if they are not used quickly, they will be stored as fat. There is no exact amount of carbohydrates you should consume when bulking, but if you are having trouble finishing your workouts in the gym, you may wish to increase your carbohydrate intake by approximately 50 g per day.

Fat

Fat is critical to gain muscle. The hormone most responsible for lean muscle gain is testosterone, and much of your testosterone is produced via converted dietary fats. This is why a diet low in fat will reduce testosterone levels. Get as much of your fat as you can from healthy sources, such as omega-3 fatty acids that increase muscle protein synthesis. Additional fat from conjugated lineolic acid found in beef can also help improve your body composition by minimizing fat gain.

Post-Workout

One of the most important meals is the one immediately following your workout. After training, your muscles are broken down and amino acids have been scavenged for fuel. Your muscle glycogen, or sugar, has been depleted and your blood sugar is low. Your insulin levels are high, which will help transport any simple sugars you consume directly to your muscles to replenish them. This is the ideal time to consume simple sugars and proteins such as glucose or dextrose and whey protein. A 2007 study published in the "Journal of the International Society of Sports Nutrition" showed that consuming glucose and whey not only improves recovery, but the ability to build muscle.

References

Article reviewed by Libby Swope Wiersema Last updated on: Jun 14, 2011

Must see: Photo Galleries

Member Comments