5 Basic Rules To Perform Clean Bulking

What is Clean Bulking?

Bulking is a simple concept which is often gets overcomplicated by people in the gym. A clean bulking simply indicates eating more calories than your maintenance level in order to increase mass gain. However, most often people just accumulate lots of calories into their body without even considering that what they are doing.

They just gorge on pizza, cakes and other high calorie foods in a heavy amount which only makes them feel fat and unhealthy before cutting. It is pretty clear that everyone wants to have a muscular and lean physique. And getting that physique requires lot of hard work and dedication. But with various bulking programs out there, it becomes little cumbersome to determine the correct way to gain muscle.

Nevertheless, the solution is to just focus on the program that allow you to pack on the lean mass without the additional fat. A clean bulk makes you bigger, stronger and less cutting to do.

Here are 5 basic principles for lean and clean bulking that will help you to increase muscles in a complete healthy and effective way.

Master Nutritional Intake

In order put on weight, you need to eat a calorie surplus. You should aim to have approx 40% protein, 30% carbs and 30% fats that will assist you in your fueling you are putting in your body. Carbohydrates are another most effective part of your diet where they will provide energy.

Try To Avoid Sugar and Processed Foods

Though sugary and processed foods help you quickly meet your calorie intake goals but they are extremely terrible for your body. In fact, 1000 calories from a pizza is not same as 1000 calories from brown rice, sweet potatoes, spinach and tuna steaks. So you need to stick to a plan when bulking so that your calories should never go out of hand. Don’t pile on junk foods instead stick to enjoy lots of healthy foods.

Perform Cardio While Bulking 

There are plenty of reasons to keep up cardio training while you are bulking up. Even though you aim to pack on mass, cardio will help during your bulking. You need to avoid HIIT or other high intensity workout and just stick to low intensity sessions. This cardio will promote good health, recovery and burn fat.

Ensure Adequate Rest

Resting periods is the integral part of the mass gain. Aim to get almost 8 hours of sleep per night if you hit the gym daily basis and end up overtraining and suffering from fatigue. Sleeping for 8 hours will allow your body to recover. So take proper rest when you are regularly doing heavy trainings.

Don’t Exceed Bulking Period 

Your bulking should have a predetermined period. If you do it for 4 weeks phases you can easily assess the result at the end. Once you notice that your abs start to vanish, you should immediately quit bulking and trim back down then.