Bulking diet:
I do NOT believe that you can only build muscle when you�re on a high calorie diet, i mean, taking in more calories than you need. Of course this will lead to weight gains, but who wants to gain fat?
I know that you can build muscle without taking in so much calories. The keys are proper amount of protein, rest and an intelligent workout. If your program is specifically desigend for it, you can even burn fat and at the same time build muscle. There are limitations to this, though. An intense program like that shouldn�t be followed over a long time.
Beginners usually do automatically lose fat AND gain muscle. That is possible for advanced athletes also, it�s only more difficult.
So my advice if your primary goal is to gain muscle is to eat enough protein but don�t exaggerate with the calories and watch your bodyfat. It will be hard to lose again and by doing so, you�ll probably lose some of the hard earned muscles, too!
When you�re the skinny, hard-gainer type, eat whatever you find and try to make it protein-rich foods. Don�t worry about getting fat, the intense workout will prevent that.
If you�re on the other hand someone who easily gains weight, don�t worry about having to eat much in order to gain muscle. The key to muscle growth is the workout! Watch the simple carbs, though.
When i say �proper amount of protein� i do NOT mean the often recommended 1-2 gram per pound of bodyweight. I think that much is not necessary, not for natural athletes. For vegans it�d be especially hard to get that much anyway.
I think around 1 g per kilogram of bodyweight is a good aim for most of us. If you aim a little higher, it won�t hurt. I don�t recommend to count and calculate too much on a daily basis. Better estimate your numbers (protein, fat, calories). While bulking, you shouldn�t restrict yourself too much. Eat healthy food, and listen to what your body says, it knows how much is enough!
Another point is that you don�t need to - rather: should not � eat the same amount of protein and calories every day! It�s perfectly okay if one day you only manage to get 80g of protein and the next two you�re around 130! The body adjusts not only to work out, it also adjusts to calorie and protein intake. An excessive protein intake over a long time can actually weaken your performance. Give your body a break now and then from forced protein/calory intake!
http://www.veganbodybuilding.com/php...pic.php?t=1774
))
Zitieren
Zitat von veganmuscle
Lesezeichen