During OFF SEASON, when competitions are in the distant future, most bodybuilders passes to “Bulking stage,” they try to add as much as possible muscle mass. Bulking is important if you want to develop your own fitness, although one of the results of Bulking is to gain fat in the short term. But there are strategies you can use to reduce the accumulation of fat in your belly.
When Bulking , you need to consume more calories than you burn, so your body has the energy to build muscle. However, it is very easy to make the mistake of thinking about more calories than equaling more muscle increase. In fact, your body builds muscle at a steady rate, so more calories will lead to increased fat. Tom Vito Bodybuilding Coach is advised using an online calorie calculator to find the perfect calories to gain muscle. It is also recommended not to fall into the trap of taking 5000 to 6000 calories per day because most people can get between 3200 and 4000 calories.
During the competition season, a typical bodybuilding diet consists of foods such as , rice, cauliflower, oats, and fish. However, when you gain weight after such a rigorous stage of dieting, it is very tempting to go to junk food to get your calories. Unwanted foods, or any foods rich in refined carbohydrates, unsaturated fats, and additives, are too easy to overtake, and since they do not play a useful role in the body, they are more likely to store them as fat. While your diet does not need to be 100 percent strict when Bulking, place it around healthy foods rich in nutrients such as meat, fish, fruits, vegetables, nuts, and whole grains.
If you find that you are putting too much stomach fat, you can reduce the number of calories. However, this may make you feel hungry, tired and lethargic, so the best option is to increase your energy expenditure. Too much weight can cause fatigue and over-training, so adding more cardio is your best bet. Perform the cardio in the morning on an empty stomach. Get up half an hour before breakfast three or four times a week, go for a quick walk, a light jog, swimming or cycling.
It is almost impossible to observe increased fat on a daily basis, so it is important to maintain regular measurements, to make sure you do not put too much fat. Sports nutritionist Dr. John Berardi recommends checking your weight, measuring the circumference of your stomach and muscles, measuring your skin, and taking pictures of progress every two weeks. This will give a precise representation of your progress and allow you to make the necessary adjustments to your training and diet.