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At Muscle Coach we recognise that one size does not fit all. Therefore we have formulated multiple variations of each diet depending on your weight and preference with meal frequency. Typically people will get better results with higher meal frequency especially when bulking. However you can still get good results even if you are restricted to just three food meals each day as long as you supplement properly.
Remember weight gain boils down to the equation of calories in versus calories out and there are more variables in determining your calorie requirements than just your weight. Your genetics, gender and level of physical activity will mean every individual is different. Try experimenting with different calorie intakes to find what works best for you.
Click on the link to the diet plan that best suits your weight and the number of meals you want to eat each day!
Save a copy of your PDF diet plan and share it with your friends!
Put very simply, there are two ways a teen can bulk – Clean or Dirty. There is not much I need to say about dirty bulking as it is pretty much self-explanatory. In order to gain you must beat the caloric equation which means more calories in than out. Dirty bulking basically means beating a caloric deficit in any way possible…KFC for lunch and McDonalds for Dinner, all washed down with pancakes and ice cream for a light supper. We have all been there – but here we will outline the slightly more complex and demanding requirements of a clean bulk, which is better for both sustainability and long term health.
If you want to do a dirty bulk then go for it, and neglect the caloric intake altogether, just pile on the pounds and then hope to God you can cut back when the time comes. Clean bulking requires you to eat sufficient calories in order to gain muscle and some fat. I say some fat because correct bulking will always lead to some sort of increase in body fat percentage. The key is staying focused and disciplined and never losing site of the toned ripped body you wish to have and the dedication required to get there.
When it comes to bulking your average rookie will just throw cardio out the door completely. In order to gain some poundage they will gladly throw away their hard earned fitness and steadily beating heart rate.
It is recommended that you do 1-2, 20-30 minute sessions of cardio each week while bulking (ideally on a non-weight training day) to maintain cardiovascular health and keep you fit. Cardiovascular training improves the heart’s ability to pump blood and increases oxygen uptake into cells. Strenuous weight training can be aerobically taxing and therefore having an efficient, strong heart will allow you to train harder. In addition, a fit person burns more fat at rest than an unfit person, so doing cardio while bulking can help you minimise fat gains.
Your workouts are only the stimulus for muscle growth – the actual muscle growth occurs mostly while you sleep! Remember that you don’t grow in the gym, you grow outside the gym! Train four to five times per week max and get at least eight hours of good sleep a night. If you can manage it…remember the good old afternoon nap can work wonders and refresh you before evening training.
All meals are vital but your post workout routine is your most important of the day. It is vital that you consume a fast absorbing whey protein shake with added glutamine directly after you train, this should be coupled with a fast and simple carbohydrate like Maltodextrin. This will minimise muscle tissue breakdown and spike your anabolic response.
Muscle Coach has one of the most extensive and customised ranges of diet and training programs that you can find anywhere. If you follow these closely you will increase your chances of success greatly.