We’ve all heard about specific weight loss meal plans, but very few realize that a strict plan also is required for the opposite, bulking up. The meal is the opposite of a calorie deficit used for weight loss. Instead, you must create a calorie surplus to bulk up. To create a calorie surplus, you must consume more calories than your body utilizes. This results in gaining muscles, fat, or both. If you don’t want to gain fat, you must accompany strength training along with your calorie surplus diet.
Are you searching for some good foods that will help you bulk up? Then, you are at the right place. This article will help you understand what bulking is and will give you five foods that make the best meal plan for bulking.
Types of Bulking Up
Depending on what you eat during this process, there are three main bulking types.
Clean Bulking
Being preferred by professionals, clean bulking focuses on healthier food options. According to the clean approach, you must restrict the fat and sugar consumed while trying to gain leaner muscles.
Regular Bulking
It is the commonly recommended approach to bulking for average persons with average metabolism. According to this approach, you can consume moderate quantities of fats and sugar while trying to gain as much lean muscle as possible.
Dirty Bulking
This approach is recommended to only those with a very high metabolism and who are not concerned about gaining weight. It is the easiest method since you can eat anything you like without caring about your weight. Unfortunately, an average person gains a lot of weight from consuming fast and junk foods.
Macronutrients for Bulking Up
Carbohydrates, fats, and proteins are the three main macronutrients vital in building lean muscles. It is important that you consume them in the right quantities.
Proteins
It is recommended that 10% to 35% of your total calories come from proteins if you plan to build muscles and strength.
Carbohydrates
While trying to follow the clean bulking approach, it is recommended that 45% to 65% of your total calories come from carbs.
Fats
If you are bulking up, 20% to 35% of the total calories consumed should come from fats.
5 Foods for Bulking Up
Go through the following list of five foods that help you bulk up.
- Salmon
You will be eating in a way to get 30% of your calories from protein while bulking. Salmon is an excellent calorie-dense protein source that is good for a late-night meal while bulking. It is packed with omega-3 fats that help fight inflammation and keep your joints free from pain due to increased training volume.
- Skinless Chicken Thigh
Being a classic muscle-building food, skinless chicken thigh can be cooked in many different ways to give you the required protein. The dark meat of chicken thighs is a nice alternative to chicken breasts and has a smoother texture. Flavorful and tasty, chicken thighs give you extra calories to build your muscles.
- Quinoa
It is originally from South America, and you can eat it warm or cold for lunch, dinner, or breakfast. Quinoa gives you a higher protein content than usual. One serving of quinoa also packs 33% of your daily zinc needs, which is essential for optimal testosterone.
- Rolled Oats
Being an extremely versatile grain, oats can be used to bump your calories up without stuffing yourself. You can have rolled oats as oatmeal for breakfast, blend them into a smoothie, or mix them with peanut butter and chocolate protein powder. It is helpful for muscle building and can be carried wherever you go.
- Sprouted Grain Breads
Besides being a better alternative to regular bread, sprouted grain bread also has a lower glycemic index than traditional bread. This results in enhanced blood sugar control for your body. Since you’re bulking, better blood sugar control will result in a better muscle-to-fat ratio.
If you plan to bulk up, the above foods are certainly best to be included in your diet. And suppose you are interested in learning more about such nutritional facts and making a career, you can visit the American Sports & Fitness Association for the Sports Nutrition Certification program and many others!
