Bulking up, also known as mass building, is one of the phases that serious bodybuilders, athletes and trainers undergo to add muscle mass to their frame. According to the experts at bodybuilding.com, mass building requires the intake of clean foods to limit the amount of fat gained while maximising the amount of lean muscle mass added. Clean food is whole, fresh, unprocessed food void of any chemicals, preservatives or artificial ingredients. By eating clean foods as you mass build, you will bulk up and gain lean muscle mass while limiting the total body fat you gain.
- Skill level:
- Moderately Easy
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Things you need
- Whole grains
- Healthy fats
- Lean proteins
Eat clean, whole grains. The No. 1 grain recommended by bodybuilders is oatmeal. According to bodybuilding.com's article, "8 Muscle-Building Diet Essentials!" oatmeal is one of the top eight foods for mass building because it is a low-glycemic, slow-acting carbohydrate that can be eaten before or after working out. Other clean grains to eat while bulking include whole-wheat pastas, brown rice, quinoa and breads made with whole grains and/or whole wheat.
Eat clean fruits and vegetables. Because mass building is all about increasing total caloric intake, choose clean fruits and vegetables that are more calorie dense. For vegetables, choose starchy, calorie-dense foods such as sweet or white potatoes. For fruits, choose starchy options such as plantains and bananas and calorie dense options such as dried fruits without added sugars and oils. Because many fruits and vegetables are low calorie, add them to smoothies to make sure that you get enough each day.
Eat clean, healthy fats. To keep your diet clean while bulking, avoid all trans fats and most saturated fats. Bodybuilding.com experts recommend adding plenty of healthy fats such as almonds, nut butters and healthy oils such as olive and canola.
Eat clean lean meats and proteins, and increase your portion sizes. Choose meats such as fish, skinless chicken breasts, lean turkey, lean pork and lean red meat. Other top bodybuilding-approved clean proteins include egg whites, whey protein, casein protein, cottage cheese and Greek yoghurt. In his bodybuilding.com article "8 Secrets To Gain (Good) Weight Without Becoming A Fatty!" Vince DelMonte says the secret to mass building with clean foods is to double the amount of food you would normally eat.
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