Look what you need to eat for a clean bulking and how can you gain the muscle mass you want without the body fat!
Many people think that when they’re on a bulking program they just need to eat and eat and eat, no matter what. In fact, clean bulking means increasing your training volume and your calorie intake with the right foods. You can’t expect to gain lean muscle and have a low percentage of body fat when you’re constantly eating bad carbs, sugar and salt for the sake of a bulk.
It’s true that you can only gain more weight on a caloric surplus, but you need to pay maximum attention to what you’re eating if your goal is to achieve a big and lean physique. With all of the different bulking diets out there it’s easy to become confused as to what is the correct way to gain muscle. If you don’t know where to start, take a look at some of the best foods you can eat!
1. Salmon. This fish is one of the best protein sources you can eat when you’re on a bulking program. Remember that while bulking you need to get 30% of your calories from protein. Salmon also provides enough amino acids for new muscles construction and it’s rich in omega-3 fats, which helps prevent joint and muscle pain and fights inflammation.
2. Quinoa. For getting all the calories your body needs while bulking, you need to eat starchy carbohydrates first thing in the morning and in the 3-4 hours following your workout. Quinoa is one of the best choices you can make because has a higher than usual protein content for a grain and it also provides 33% of your daily zinc needs (which is very important for optimal testosterone levels).
3. Oatmeal. You can eat oats in many different ways so you’ll never get bored of this amazing ingredient. Add it in your yogourt, mix it with protein powder and peanut butter or blend it into smoothies. Oatmeal is a great source of energy and is rich in fiber, certain vitamins, and minerals as well.
4. Avocado. Avocado is a great source of monounsaturated fats which can prevent the redistribution body fat towards your abs (according to a 2007 study published in Diabetes Care). It also gives your body extra fiber without filling you up.
5. Sweet Potatoes. An average potato provides around 40g of carbs and tons of vitamins and minerals. If you’re doing a clean bulk and avoiding refined sugar, sweet potato is great for satisfying a sweet tooth and can be incorporated into a lot of tasty recipes.