To put on muscle, you have to eat big. Here are TheLipoGuy’s top 3 key nutrition tips when wanting to pack on lean mass (Clean Bulking)
1. Consume More Quality Carbs Every Day
Our first tip suggests you should consume more carbs? Well, yes. When youโre in a growth phase, you need tons of slow-burning energy supplied by carbohydrates. But thereโs a world of difference between complex carbs and the simple sugars you see loaded into a number of foods. Good sources of slow-digesting carbs include foods such as brown rice, yams and oatmeal. You can also increase consumption of starchy carbs such as whole-wheat bread, pancakes and pasta. Regardless of which category you fall into, increase your carbohydrate intake earlier in the day but scale back to almost no carbs during your last two meals. In the evening carbs are more likely to be stored as body fat rather than burned for energy.
2. Increase Your Calories
You have to take in more calories than you burn if you want to grow. Simply put, you canโt add quality weight if youโre not in a caloric surplus. The good news is that we have various Meal Plan options listed below to help you achieve this goal.
– Eat Frequently. Eating five to six small meals a day will help you consume more calories.
– Focus on Nutrient-Dense Foods. To gain weight in a healthful way, you should focus on eating nutrient-dense foods.
– Avoid Empty Calories.
– High Calorie Toppings.
3. Make the Most of Your Pre- and Post-Workout Nutrition
One of the most crucial times for mass gains is around the time of your workouts. What you consume in the 2โ3-hour window after training impacts not only how much weight you add but also how much of that weight will be muscle tissue.
THELIPOGUY BULK & SIZE BUILDING MEAL PLAN
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Use this meal plan if you training in the evening:
Use this meal plan if you training in the morning:
See all our other meal plan options:
If you are male and interested in losing weight โ see this plan:ย
Weight Loss Meal Plan For Men
If you are male and interested in shredding & muscle building โ see this plan:
Muscle Building & Shredding Meal Plan for Men
If you are female and interested in muscle toning โ see this plan:ย
Muscle Toning Meal Plan For Women
If you are female and interested in losing weight โ see this plan:ย
Weight Loss Meal Plan For Women
