Weight Lifting and Dieting: Bulking Up

Weight lifting and dieting go hand in hand when bulking up. The basic way to bulk up is to train with heavier weights and increase your daily caloric intake. There is an efficient way to incorporate diet and weight lifting into a bulking up routine, which should be adhered to. Failure to follow certain guidelines can result in unwanted fat gains in addition to muscle gain. The idea is to gain solid muscle weight while keeping fat gains to a minimum.

Increase the Proper Amounts of Protein and Carbohydrates

Increasing your daily calorie consumption does not mean that you can eat everything in sight. Doing so will almost undoubtedly result in unwanted fat gains, unless your metabolism is very fast. It is important to feed on healthy, high quality macronutrients when bulking up.

Increase your daily protein and carbohydrate intake appropriately according to your weight. Proteins are part of what makes up the muscle. Carbohydrates provide the fuel necessary to exert maximal force when weight lifting. Incorporating adequate amounts of these two food groups is essential to a bulking up diet. Make sure to get these proteins and carbohydrates from high quality foods, such as fish and whole grain rice.

Eat Smaller, More Frequent Meals Throughout the Day

If you are increasing your food intake, you will benefit from breaking this food up into many smaller meals, rather than consuming thee enormous meals per day. Consuming six meals per day is ideal. Not only will this make you tired and extra full, but it may cause indigestion as well. Keeping the meals frequent will allow your metabolism to work faster and will also allow you to be more physically efficient.

Weight Lifting Training

It is important to tailor a weight lifting routine to your level of expertise. If, for example, you are a beginner, than you should stick to a program that is performed three days per week. More advanced weight lifters can work out up to five or six times per week. The routine should not last any more than an hour, as lifting very heavy weights any longer can burn you out and increase chances of injury.

Weight lifting routines should incorporate between five to eight repetitions. If you are able to lift the weight for more than eight reps before muscle overload, then the weight is too light. Switch to a weight that can be lifted comfortably between five to eight times before muscle exhaustion. It may take some trial and error to get it right.

Try to incorporate at least four to five sets of each exercise. This will allow the muscle to lift enough weight to promote bulk. Rest one minute in between sets. Make sure to allow each muscle 48 hours of recovery time before working on them again. This rest period is when the muscle actually builds lean tissue.


One mistake many novice weight lifters make is not incorporating adequate rest days into their weight lifting schedules. In addition to allowing each muscle to recover for 48 hours, resting your entire body is also important. This will allow your body to refresh itself and refuel before embarking on another intense weight lifting workout.


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