Bulk now, Lean later.

It’s come to my attention that people actually read my blog. I mean I know they did bu..nevermind. One of my lovely followers on Instagram (@maristheshit) last night commented about reading my blog regarding “bulking”.. It was a straight sweet thing to read but I got nervous… I write with no filter, no proofreading and am constantly saving after each paragraph interrupted by work (its my fault, im blogging during work hours meh)… It’s really my fault and not making enough time to sit down and produce a well versed or put together blog piece.. but I think of this as more as my fitness journal/journey documented via the computer. It’s shows a look into my life and how each part of my day revolves around my road to self acceptance.. from recovering disordered eater to a fitness competitor. So I apologize if I sound like a complete twat sometimes.
..on to the actual reason of this post.. I wanted to actually EXPLAIN what bulking is by definition but want it to be known of how I do things.. my way of course..
Bulking is by Urban Dictionaries definition:
Bulking is a process commonly used by an individual wishing to gain weight. Commonly used in bodybuilding (Off-Season) but will also be used by fitness enthusiast. Bulking attempts to build MUSCLE MASS

Simply it is an attempt to eat a healthy diet to gain weight, whilst minimizing fat gains. The basic principle of bulking to to consume more calories than you expend. Typically a bulking diet will consist of around 6-8 meals per day, spread out every 2-3 hours. A cleverly structured diet will show the breakdown of carbs,protein and fats. Typical bulking calories usually range from around 3000 to 6000 and should be tailored to the needs of the individual and specific goals.

 but overall by defintion:
 bulk  (blk)

n.

1. Size, mass, or volume, especially when very large.
2.

a. A distinct mass or portion of matter, especially a large one: the dark bulk of buildings against the sky.
b. The body of a human, especially when large or muscular.
3. The major portion or greater part: “The great bulk of necessary work can never be anything but painful” (Bertrand Russell).
4. See fiber.
5. Thickness of paper or cardboard in relation to weight.
6. A ship’s cargo.
v. bulked, bulk·ing, bulks
v.intr.

1. To be or appear to be massive in terms of size, volume, or importance; loom: Safety considerations bulked large during development of the new spacecraft.
2. To grow or increase in size or importance.
3. To cohere or form a mass: Certain paper bulks well.
v.tr.

1. To cause to swell or expand.
2. To cause to cohere or form a mass.
adj.

Being large in mass, quantity, or volume: a bulk buy; a bulk mailing.

Phrasal Verb:

bulk up

To gain weight by gaining muscle: dietary supplements that helped the weightlifters bulk up.

 

Bodybuilding.com
.. actually a fantastic site for the “bulking” phase of this lifestyle show a few steps that caught my attention..

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3. Eat Enough Calories To Grow But Don’t Get Sloppy
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You will most likely gain some fat when bulking. In order to gain muscle you have to eat more calories than you burn and doing so can lead to some fat gain. Some people try to stay shredded while gaining muscle by either not eating enough calories or doing too much cardio. Doing so may allow them to stay super lean but they won’t be gaining much muscle. At the other end of the spectrum some people eat everything in sight to get as many calories as they can. This strategy will definitely lead to weight gain, but a lot of that weight will be fat and not muscle. The best approach is to eat sufficient calories to gain muscle but don’t get crazy with your eating and still doing some cardio to maintain cardiovascular health.

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4. Do Some Cardio While Bulking
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I recommend doing 2-3, 20-30 minute sessions of cardio each week while bulking (ideally on a non-weight training day) to maintain cardiovascular health and keep you fit. Cardiovascular training improves the heart’s ability to pump blood and increases oxygen uptake into cells. Strenuous weight training can be aerobically taxing and therefore having an efficient, strong heart will allow you to train harder. In addition, a fit person burns more fat at rest than an unfit person, so doing cardio while bulking can help keep you lean.

Read the rest of the article here:

http://www.bodybuilding.com/fun/top-10-rules-successful-clean-bulking.html

Now.. What I am doing:

How can I explain this. When you work out you have to take into consideration that you will be burning calories **(okay it also depends if you half ass shit alright? That’s why its the best to get a heart rate monitor to track JUST how many calories you are burning. It makes that much of a difference in the long run. Have you ever seen the number of calories you burn when you run on the treadmill?? Yeah now practically cut those in half and that’s your real number of calories burned. The only cardio equipment I see that’s SEMI accurate is the stairmaster and the spin bikes.. So if you don’t understand why you aren’t losing weight, its because calories are calories no matter what. If you’re half assing your workouts but eat like you ran a marathon.. it’s going to catch up to you)** Sorry about that.. so although my heart rate monitor is sitting on my desk (my spacecaseself just needs a battery.. what the shit.. lol that’s it!) Any who, I can guessitmate the amount of calories I burned and can alter the amount of the food I consume post workout (yes this is NOT accurate.. obviously)… but I don’t always have a good workout and I need to take all of that into consideration. Shitty workout usually = shitty amount of calories burned =less food to refuel..  I have been doing this for so long that once you get the hang of it you almost don’t even have to measure anything (off season of course, competing really does get down to a science).

..With that being said, I am consuming a lot of carbs. Bulk now, lean later! I have a banana in the morning with possible oatmeal (besides my regular protein shake). I have rice cakes throughout the day, and greek yogurt with grapes on occasion. I eat brown rice for lunch and possibly a carb pre and DEFINITELY post workout. I am also lifting HEAVY and burning many calories during a workout. I use the food to FUEL me and my workouts, then feed them after wards to they gain some shape. Once I have “filled” out, whenever I see the most progress, I will start upping my cardio and taking out foods one at a time. It may decreasing a meal in which it has carbs (never on leg day though. Leg days I EAT unless last week post comp).. Whatever it is, the longer I train and pretend to compete I will soon see my abs again..(and I can’t fucking wait). Another huge thing is you may feel uncomfortable, clothes might not feel right, may at times feel “fat”.. Like right now.. I feel bloated as hell and I just feel swollen. Like all over..Every where. lol. But it is what it is. I just have to be patient, and know that the more cardio I end up doing the leaner I will get but in good time. It’s all about calories in versus calories out and being smart about it. I want to see the kind of shape I can put on my legs and I will continue to eat and lift to do so. I think they have some potential.. ok ok.. I think I have some potential 🙂

Definition of potential: existing in possibility : capable of development into actuality.

A little peak into my everyday life… Eating rice cakes sitting in traffic, stoked about leg day.. walking Marley and her being all cute and shit and ending the day with a fantastic dinner grilled by the boy.. Really finished off the night 🙂

Food Log:

Am: Protein shake with fruit probably (Dymatize, Flaxseed and Hemp).
1030: snacked on a rice cake with a few almonds..
Another snack: greek yogurt and 1/2 c grapes..
Late Lunch: chicken “fried” rice..
On my way home (post workout): Applesauce, A few rice cakes and some protein later on after I prepped my meals when I got home..
Post Workout: A slice of Ezekiel with Nuts n More Protein PB and a small banana..
Dinner: MEAT!

See so right now I am not watching what I am eating.. or at least the amount of which I am eating. Once I get closer and closer, like mention previously, that’s when things start getting a bit rough (early morning cardio, no more cheat meals.. you know, the basics! haha)..

Make the most, and Enjoy everyday!

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2 thoughts on “Bulk now, Lean later.

  1. Thanks for educating us on all this bulking business! My boyfriend is trying to max rep 300 pounds and has to eat a LOT. Yeah, he gained some fat, but he’s also super muscular. Haha, he said after he hits 300, he’s just going to lean out a big and start throwing in more cardio.

  2. jlgentry says:

    Great explanation – although a little jumbled! But, I’m getting used to reading your style. I’m not looking to bulk, but would be interested in recovery food for hard cardio. Or even prep food the night before long cardio (like a marathon). Just for reference, at my weight and speed I burn about 100 calories per mile, if that helps at al.

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