Bodybuilding has been along a popular trend in today’s awareness for a healthier and better lifestyle.
When you choose to transform your body whether it be with bodybuilding, weight training, strength training, or any other type of exercise. Keep in mind that it comes with great challenges that you will need to accomplish.
Challenges include discovering the true meaning of self discipline, commitment, dedication to change, both mentally and physically needs to be strong in order to achieve good results.
Of course along with heavy exercises and workouts. A healthy diet is a MUST, otherwise your just wasting your time.
A body transformation diet doesn’t have to be boring like some would imagine. Actually it can be a very good diet meal plan, to help you achieve a great body figure that you’ve always wanted more easily.
What Is Natural Bulk?
Natural bulking is gaining muscle mass and weight using your body’s natural capabilities without the aid of supplements or steroids. It requires consistency, dedication, and a well-planned program to achieve success. By focusing on maximizing your body’s natural abilities, you can achieve great results without the potential health risks associated with supplements or steroids. With proper planning and consistency, natural bulking can help you reach your desired fitness goals in a safe and sustainable way.
Understanding Natural Bulking Before You Bulk
In a world where supplements and steroids are often marketed as the go-to method for achieving muscle gains, natural bulking offers a safe and sustainable alternative. Besides consuming whole foods that are high in protein to help build muscle mass, heavy weightlifting exercises is crucial to promote muscle hypertrophy.
The process can take several months or even years, depending on your starting point and goals. It requires discipline in both dietary habits and workout routines, but the benefits of natural bulking include long-term health benefits and avoidance of potential side effects associated with supplement use or steroid intake.
Resistance Training for Natural Bulking
Resistance training is an essential component of natural bulking as it helps stimulate muscle growth by creating small tears in the muscle tissue that then repairs and grows stronger. Effective resistance training can be achieved through a variety of techniques such as weight lifting, bodyweight exercises, or using resistance bands.
Remember to track your progress and adjust your routine as needed to continue challenging your muscles and avoiding plateaus. Additionally, getting enough rest and recovery time is crucial for muscle growth and overall physical health during natural bulking. Consistency with both resistance training and nutrition will help you reach your goals.
Food Consumption – Start With Caloric Surplus
Before embarking on your natural bulking journey, it’s important to understand that this process requires a calorie surplus. This means that you need to consume more calories than your body burns in order to support muscle growth. You can calculate your daily caloric needs using an online calculator and then add 250–500 calories per day to create a calorie surplus.
Make sure these additional calories come from nutritious foods like lean proteins, complex carbohydrates, and healthy fats rather than junk food or sugary drinks. It may take some trial and error to find the right amount of calories for your body type and goals, but remember that patience and consistency are key in any fitness journey.
Example of Proper Diet for Natural Bulking
07:30 Breakfast – 3 eggs, 100gm wheat bread, 300ml orange juice,
10:00 Protein shake break – 500ml skimmed milk, 30gm milk protein powder, 1 banana (100gm)
12:00 Lunch – 1 piece large chicken breast grilled without oil, 150gm brown rice, 5 florets steamed broccoli
3:00 Protein shake break – 250ml apple juice, 250ml skimmed milk, 30gm milk protein powder
6:00 Dinner – 200gm medium salmon steaks, oven baked, 100gm broccoli, 100gm asparagus spears
7:30 Post workout shake – 250ml orange juice, 250ml skimmed milk, 30gm milk protein powder
9:00 Supper – 50gm slice of chicken breast, 400gm quark or cottage cheese, 100gm cherries
Above is a sample of a natural body transformation diet meal plan. The dietary plan must be calculated and meet the minimum specific daily energy requirements and other basic micronutrients, the goal here is to have lean muscle mass and decrease body fat mass.
Basic micronutrients like protein, carbohydrates and also fats is essential and should always be present in your muscle building diet. Protein intake calculator can be found here. Since you are not taking any supplements or steroids. Proteins are the building blocks of muscle tissue, which are important for reconstruction of your muscles. For example, carbohydrates will fuel your workout as an energy source and also are essential to gain muscle mass. Fats plays a crucial roll in muscle development and assist the body in maintaining a healthy body function. Once on this diet for a awhile you will notice a positive effect that is has on your body.
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