By: Benedict Smythe
Submitted: 2008-12-12 20:09:02 | Word Count: 510
In bodybuilding, bulking up means gradually increasing body weight to match a weight division professionally, or simply to acquire a heftier physique. Professional bodybuilders often bulk up during the last few months before competition, especially those who are competing in the higher weight divisions. In professional bodybuilding, bulking up is achieved by increasing carbohydrates and protein intake. There are some debates surrounding the efficacy of bulking up in the last months before competition, though many bodybuilders continue to do so as part of their training regimen.
Concepts in general nutrition
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Bulking up is done by increasing the intake of specific macronutrients. What are macronutrients? Nutrients are divided into two classes:
macronutrients and micronutrients. Macronutrients are well known nutrients that generally make up the bulk of what we consume on a daily basis.
Macronutrients include:
• Carbohydrates
• Protein
• Water
• Oils & fats
Water is considered a macronutrient because it provides the following to the bodybuilder:
• Internal regulation of the temperature of the body
• Lubrication of the digestive system
• Aids in digestion, absorption and distribution of nutrients throughout the human body
For beginning body builders, fats & oils are eliminated to bring down the fat and lean body mass ratio. The ideal percentage for males is twenty five percent. Often, males who lead sedentary lifestyles have more than forty percent of body fat as opposed to their lean body mass.
Total athletes or those that are “born athletes” have between five to ten percent body fat. The rest is lean body mass achieved through a discipline physical regimen and specialized diet.
How to bulk up
One of the first things that you have to do if you want to increase your bulk as a bodybuilder would be to increase your intake of protein. How does one increase the intake of protein proportionately? To obtain the maximum benefits of bulking up, simply multiply your total weight in pounds by 1.5. 1.5 represents 1.5 grams of protein from lean meat or vegetable sources.
Let s say Johnny Stone weighs four hundred pounds and he wants to bulk up to look even heftier than he already is in the upcoming local bodybuilding competition. Four hundred pounds multiplied by one point five is equal to six hundred. So six hundred grams of protein is the requirement for Johnny Stone.
If you think this figure is quite high, and you would probably have problems digesting this large quantity of protein in one sitting, then what you can do is to split the requirement by eating numerous small meals a day. Choose your protein source, estimate the average yield per portion, and start on that new protein requirement today.
Bulking up means removing excess oils from your body. You can help your body naturally by consuming more fiber. A note of warning though, when you attempt to increase both protein and fiber at the same time. Fiber (especially those that come in powder form that are mixed with water) can coat the stomach, making you feel fuller. Avoid products that have this effect because they would reduce your capacity to consume protein.
Author Resource:-
For all your bodybuilding supplements and sports nutrition needs Benedict recommends Supreme Supplements. Supreme stocks products from the top manufacturers including ThermoLabs ProLab, and Mutant Mass. http://www.supplementcentre.comhttp://blog.supplementcentre.com
