• Transformed by Spence

Bulking without the Bloat…

5 rules to bulk without being bloated:

#1. Eat the good type of fats – I’m talking peanut butter, avocados, fish, nuts i.e. the polyunsaturated and monounsaturated kind here. These types of fats are excellent for helping you bulk up and build muscle without compromising on your health.

#2. For those of us wanting to bulk up quickly its tempting to want to eat as much as possible all at once to see results fast, but this will cause you put on excessive fat rather than muscle. To put on steady weight and get you looking buff you want to eat regularly, up to 6 meals per day and in small quantities. This will help keep your metabolism in check and provide your body with constant fuel. Snacks such as Grenade(R) Carb Killa bars make excellent High Protein snacks when you’re in a rush and don’t have time to prepare meals.

#3. Typically I would always recommend a combination of both weight training and high intensity cardio to help you build muscle and look shredded. However, if you’re looking to bulk up you want to minimise your cardio and double your effort on the weights, that way when you come to shredding season you’ll have packed on a whole lot of muscle.

#4. Increase protein intake, this is the macronutrient for creating the building blocks of muscle. It therefore only makes sense to bump up dem’ proteins!

#5. Supplement – BCAA (Branch Chain Amino Acids) and L-Glutamine will further increase recovery rate and improve muscle synthesis/growth. So do not shy away from supplementation.

For more information on clean bulking or nutrition plans tailored specifically for you get in touch:

Spencer Lissamore Fitness


#4 #5 #1 #2 #3

1 view0 comments