Sunday, 29 September 2013

Clean Bulk: Week 2

Clean Bulk
I met with my trainer on Wednesday 18th September, and since then have begun a clean bulk. Now the reason i use the word 'clean' in reference to my bulk is that it is not me eating all the food i desire all in the name of muscle. It is a controlled diet with the aim of being in a caloric-surplus, providing my body with optimum conditions to grow muscle. Particularly my glutes ;) . This means
-Having a diet plan and sticking to it every day
-Weighing my food.
-Sources of food: Carbs: Oatmeal, Brown Rice. Protein: Chicken breast, Tuna, Salmon, Egg. Fat: Avacado (Salmon included in the meal as it is a fatty fish).
-Week to week review so to STEADILY increase my calories in a CONTROLLED way.
The goal is to increase as much muscle as possible, and minimising the amount of fat gained. Now some fat gain is inevitable, which is why i am not lifting up my top frequently to check my abs. The muscle is there- I CAN FEEL IT- it is strong and tight, but the 'ripped abs look' wont be apparent until i start cutting/my body fat % is low. I weigh myself every week- today was my 'weigh day' with my brand new scales (Amazon UK) and i am 49.9kg. This is good, because the idea isn't to put on weight drastically over the next few weeks- that would just mean i was putting on mainly fat. Any weight gain above 2lbs is most likely due to fat NOT muscle. You will REALISTICALLY only put on about 1-2lbs dry muscle in a month.
After years of eating erratically, i am PRETTY SURE i have caused some issues with my metabolism. I mean, it isn't too bad because i haven't gone up to like 60kg in a day, but what i mean is that the concept of increasing things slowly is really important. Some days i wouldn't eat till 4pm, and then go through a binge-starve cycle, other days it was just binge, other days it wasn't. If some of you had gone through this, just rest assure that the damage isn't permanent- and if you're young your body will adapt more quickly- but it will take time to get your metabolism to its optimal fat-burning state. Now the idea behind using your metabolism to your advantage is to be able to eat as much as possible (particularly carbs) without gaining weight. As your body is adaptive, after a few weeks at a certain number of calories-per-day diet, your body will get used to it. This is why if trying to lose weight, you reach a plateau and have to drop a few more calories, and if you are trying to gain muscle you have to increase a bit more. Now if you can maintain your body on a 2000 kcal diet instead of a 1200kcal diet, you have more leverage to work with. This is the importance of not rushing a process- sometime you have to step back in order to leap forwards.
Photo from this morning:

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