We are aware that to gain muscle volume in the phase you should eat more, but that does not mean you should eat without restraint and anything that comes your way on the table or you feel like it. If you do that, it’s likely that a solid layer of fat to accumulate over your muscles and end up completely cover them, giving an obese and perhaps even unpleasant appearance. No one will guess that underneath lies the lipids worked and harmonious body of a bodybuilder. Here we offer three tips for you to win much more muscle than fat in your bulking phase.
During the volume much energy is needed to perform multi-joint exercises that the plaintiffs are creators of muscle, so it is obvious that need fuel to perform these exercises. Such fuel glycogen stores are stored mainly in the liver and that come from carbohydrate intake.
Unlike your definition phase, it is necessary that during the period Debas volume gain weight, even moderately, 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 to gain weight easily, cut that figure to 15 percent. At first it may seem difficult to estimate the fair 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. Adjusted up or down as you see you need more energy or fat tissue starts to increase too.
This advice should be taken with great care: we do not want to tell you to eat saturated fats or trans fats, which have atherogenic effects (ie, that elevate the cardiovascular risk by allowing the formation of lipid deposits in the wall of the arteries), but which we refer to monounsaturated and polyunsaturated fats, which contain very essential omega-3 and omega-6. At the same time, raise HDL lipoprotein levels (the so-called good cholesterol). Found in fish, oil seeds, nuts such as walnuts, almonds and hazelnuts, olive oil, sunflower and corn and avocado. Saturated fats are harmful to the body, but you can make them very sparingly to raise testosterone levels, essential to create muscle tissue. Saturated fats are found in whole milk, red and white meat. One gram of fat equals nine calories (whereas one of carbohydrate or protein equals four) so you should 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 tendency to form adipose tissue.