Bulking season is here, but that doesn’t mean it’s going to be easy. Most people think that putting on clean weight is simple. All you have to do is just keep eating right? Wrong. Bulking is challenging, physically and psychologically. You have to be in the right mind-set as well as eat the right foods and eat enough of those foods to gain the lean muscle mass you want, without gaining too much body fat. We’re going to cover the 7 most common bulking mistakes, so you can gain the weight you need to shred down for summer.
Bulking Mistake #1: You Eat Too Much
Bulking season is about gaining weight, but that does not mean you should be eat the whole pantry. Without accurately tracking your macros, you can over-eat, and put yourself in too high of a caloric surplus, gaining more body fat than you need. Following diet styles like IF It Fits Your Macros (IIFYM) and Flexible Dieting, will not get you the results you need for the mass you want. The carbohydrates in oatmeal are not the same as the ones you find in a bagel. Only eat within your caloric targets. There is no need to eat 5,000 calories per day. You'll get your goals with a moderate caloric surplus.
Bulking Mistake #2: Bulking For Too Long
Bulking is just as much psychological as it is physiological. Once you hit that magic number you’ve been wanting, it’s hard to stop and move into the next phase and start cutting. Hours upon hours, in a caloric surplus and training heavy and hard, just to start cutting and losing gains? It can be vexing. Just remember, however long it took you to get to your number, it will take you just as long to cut it back down. You may feel like you're losing strength, or getting smaller, but it's important to remain focused on your goal. You're building for a reason, don't forget it.
Bulking Mistake #3: You’re Not Eating Enough
If you’re not used to eating, then bulking is going to be a challenge. You have to be within your caloric targets in order to gain more muscle. If that means force-feeding yourself, then that’s what you’ll need to do. The problem is that most people do not track their macros accurately and tend to forget or under-eat. What’s not measured, is not managed. Track what you eat, because if you don’t, then you really have no idea if you’re eating enough to hit your bulking goals.
Bulking Mistake #4: You Don’t Bulk Long Enough
When you bulk, you’re going to gain some body fat. This can be a hard reality to except for those that are used to having a lean physique. Bulking takes time. With each new bulking season, you gain a little more weight and build more muscle mass. Bulking can take anywhere from 6-9 months and cutting can take anywhere from 4-5 months. Without consistency and patience, you’ll never reach your bulking goals.
Bulking Mistake #5: Eating Too Much Protein & Not Eating Enough Clean Carbs
Without protein, you wouldn’t get the vital amino acids you need to build more mass and recover. But, that does not mean you should just be eating protein. Carbohydrates are crucial especially when you’re trying to achieve your bulking season gains. Aim to hit at least 2-3 grams of carbohydrates per pound of body weight each day, when you’re in a bulk. If you’re tired of force-feeding yourself and eating brown rice, grab yourself some Clean Carbs from Swolverine. Made from 100% complex carb superfoods, sweet potatoes, yams, oats, and blueberries, it’s an easy liquid form to get 24g of carbohydrates fast.
Bulking Mistake #6: Not Getting Enough Aminos
The three specific amino acids, that are responsible for building muscle are the branched-chain amino acids (BCAAs). BCAAs help prevent muscle mass breakdown, by indirectly putting your body into an anabolic state, encouraging muscle growth. Getting an adequate amount of BCAAS to build and repair lean mass, especially after your heavy training sessions, is going to help your bulking season, without the caloric waste. Drink your BCAAs before and after training. You can also sip on them throughout the day. Research suggests that a 2:1:1 BCAA ratio is best to help you meet your goals. If you’re looking for a deliciously refreshing BCAA to help your gains, try this one.
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Bulking Mistake #7: Consistency
Consistency is single-handedly the most important aspect of meeting any type of body composition goal. Being consistently inconsistent will provide lackluster results. Not only that, but you may never reach your goals. To hit the gain train, try and hit the gym at least 4-5 days per week, simply follow the guidelines outlined here, and read the following article on how to have a successful bulk.
RELATED ARTICLE 6 Rules For A Successful Bulking Season
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