If you're looking to pack on some serious muscle, winter is the perfect time to start your bulking journey. But don't just dive into a calorie-overload diet without a plan! I've got some expert tips to help you maximize your gains and avoid packing on unwanted fat. Get ready to take your physique to the next level!

1. Gradually increase your caloric intake by eating healthy food and not just junk food
​Are you looking to pack on some muscle this season? Before you start consuming more calories, remember that not all calories are created equal. Don't fall for the temptation of junk food! You want to fuel your body with nutrient-rich foods to achieve your goals effectively. An increase of 200 - 300 calories above maintenance is a good guideline.
​
Here's a tip: gradually increase your caloric intake by incorporating healthy foods like carbs, healthy fats, and protein into your diet. Think nuts, olive oil, and fatty meats like rib-eye steak, and chicken thighs. If you struggle to eat large amounts of food, don't worry! There are many ways to increase your calorie intake, such as adding a drizzle of olive oil to your rice or snacking on a handful of almonds. With these healthy options, you'll be able to achieve your bulking goals and enjoy your meals.
​
​2. Protein protein protein
​Protein is key for building muscle so don’t just focus on the caloric surplus, but keep in mind to eat enough protein. Proteins are in meats, fish, poultry, eggs, and dairy. Aim for 2 to 3 grams of protein per kilogram of body weight per day.
​
​3. Adjust your training program to your bulk
​When you're bulking your energy levels are thriving, therefore you should increase the intensity of your training. Building muscle doesn’t just happen, work harder than last time with every workout. Training close to muscular failure is the way to go and grow.
​
​4. Sleep is key
​Get enough sleep, because sleep is key for recovery and muscle growth. Getting enough sleep can also improve hormone production, fat loss and metabolism. If you sleep a lot but you're still tired during the day it might be a sign the quality of your sleep isn't optimal. You can track your sleep with a smartwatch or a Ring.
​
​5. Track your weight gain
​To measure = to know. You want to gradually gain weight so you maximize muscle growth and minimize excessive fat gain. Steady weight gain of 0,5 to 1 kg per week is optimal.

I myself have become an expert in gaining weight and building muscle after losing 40kg and having to start all over from the bottom. So if you need guidance with your bulk, I am more than happy to help!

Click here so we can get in touch and talk about how we can help you!