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Want To Bulk Up During Winters? Follow These 3 Simple Things & Watch Yourself Grow

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Winter is 'the gaining season', and no, I am not going back on my words when I told you earlier that you can gain and cut anytime irrespective of what season it is. However, you would agree with me that majority of the people who follow fitness religiously, prefer winters to bulk up and for summers to cut down. 

So, today let me tell you the only 3 tips that you need to follow for 'The Winter Bulk'.

1) Count Your Macros

Steps To Follow To Bulk Up During Winters© Pinterest

Yes, you can't get away with this. Just because you are bulking, it doesn't mean that you will add any random food item that comes your way into your diet. People who do so, are the ones who complain of adding too much fat during their bulk. 

The purpose is to gain muscle mass with minimum fat gain. Now, there are various methods to calculate your calorie intake, but this time, I will give you a very simple formula. Take your weight in pounds and multiply it with 18. 

For example, if you weight 70Kgs which is approximately 154lb, then your calorie intake will be 154 multiplied by 18 which is equal to 2772. Now, I am not saying that this is the most scientific way to calculate the required calories but I know that a majority of you won't make any efforts to make the calculation, if I gave you a complicated equation. You will atleast get a rough idea of your calorie intake through this simple method.

2) Choose Your Macros Wisely

Steps To Follow To Bulk Up During Winters© Thinkstock

Now, when have you the calorie calculations in your hand, you need to find out how much of each macro you need to have and what will be the source of each macro. 

First, let's talk about protein, as protein is the macronutrient that's going to help you build muscles. I am going to take an upper limit here which would be taking per gram protein per pound of body weight. So that would come down to approximately 154gms of protein. The calories that will come from protein will be 154x4=616. 

Now let's calculate the fat intake. Take one gram of fat per kg of weight. In our example, that would come down to 70gms of fat. Calories from fat will be 70x9=630. Now, the left over calories 2772(Total) – 616(Protein)+630(Fat)=1526 will come from carbs. 

Since a gram of carb has 4 calories, the total grams of carbs will be 1526/4= 381. The overall macro ratio of carbs, protein and fat will be approx 55:22:22, which is a good ratio for gaining muscles. 

A good source of carbs will be the ones that have a low GI and are carb-dense like sweet potato, oats, brown rice, chapati, quinoa, beans, whole wheat bread and pasta. 

Lean source of protein include chicken, eggs, tofu, whey protein, milk etc. Fat can come from nuts, nuts butter, olive oil and coconut oil, cheese etc.

3) Progressive Overload Training

Steps To Follow To Bulk Up During Winters© Pixabay

You will hear lots of stuff about the reps that you should be performing in a set to gain muscles. I am not going to get into the details of those, but I am just going to suggest you a rep range that will help you to gain muscles. 

You can't measure the exact number or reps that will give you the best results, but you can definitely follow a rep range to gain muscles. I recommend a rep range of 6 to 8 reps with progression overload. 

Progression overload means that you add certain amount of weight every week in your lifts to create that stimulus in your muscles for growth. 

The body will only build new muscle fibers when they are constantly put against an increased resistance. Thus, try to follow a rep range of 6 to 8 and try increasing the resistance every week as the rep range increases.

Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.

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