Today, with the popular popularization of cycling, maybe many people have doubt about gaining muscle leanly. Leanly, which might not be the exact word. How to gain lean muscle with little effort but no body fat? It is likely that cyclists are interested in it, especially the young male riders. In order to build up the lean muscle, you need heavy compound movements. They are the effective exercises. Like squats, or leg presses, or deadlifts, or rack pulls, and military presses and bench presses. But some people don't really the know-hows for it or how to do it. Next, I would like to recommend some practical and useful methods to you.
Do intermittent fast. This is the method I really recommend for you to do. I would, first of all, recommend doing intermittent fasting. But I will cut the window of the fasting period from 16 hours to 14 hours. So when you technically wake up at 6 am, your first meal is going to be at 10 am. If you can try to still training that fasted state and then have your first meal subsequently. The reason why you want to actually do a 14-hour window instead is that you might not to be able to fit all the calories in the day. In general, a lot of people get full and they are not able to eat enough. So there should end up losing weight instead of building lean muscle mass. Therefore, you can have 3 square meals for 3 meals in that 10-hour feeding window instead of two meals in an 8-hour feeding window. That is my first recommendation.
Try to do 3 calorie cycling. The second one is the tryout 3 calorie cycling. Calorie cycling basically is getting your meals power higher. Calories are on the days that you train and then going back to maintenance on the base that you don't train. So off days, you would multiply your body weight by 15, which is your standard for getting calories and for maintenance. So I am saying maintenance on the date that you don't train. And then bump up your calories to 18 multiply your body weight by 18 on the days. Thus, you do train and that will ensure that you gain as little lean muscle as little body fat and gain as much as muscle as possible. Because the muscle grows slowly. We want to be able to actually gain muscle instead of gaining fat with Muslim and having to shed body fat later. Anyway, just show up muscle you gain.
Do it at a reasonable speed. It is unwise for you to gain much muscle very fast, but at a short period of time. If you want to gain muscle at an unscientific fast speed, what you get is not the muscle but something contrary. As a result, it is likely for you to make useless efforts. So I would really recommend doing it slower. So the first week you might actually be in like two or three pounds, which is normal in a bulking program. So that is what you want to be able to do. And you can find out your body weight multiplied by 18 to get the days that you are training for the calories and then multiply your body weight by 15 for the maintenance calories. And then you will be able to calorie cycle throughout the whole program that way and do heavy wheels like.
gain muscle with calorie cycling
Sleep and recovery. Doing each thing needs power and energy. After finishing it, the maker needs rest and to get recovery, making the good preparation for the next one. And exercising muscle is the same with it. That is the nutritional part right heavy compounds lifts movements focus on the exercise that matter and to get lots of sleep and recovery. Because you are going to need it. At the same time, you can increase your volume during bulking. Why can you make it? Because you are going to be in the core surplus, not a status. In this way, your essential nervous system is going to be a little hover faster. It is the same with your muscle. At that moment, your muscles are going to be able to grow and repair faster as well with the caloric surplus. And the right nutrition so that's really it guys for bulking I would recommend doing the intermittent fasting and the caloric cycling as well and don't forget to eat your protein. Ok, protein is important because you need to repair the muscle damage that you are doing in the gym so you can get stronger that is really how you gain lean muscle and bolting in any type of program lose the basics.
I hope you guys enjoyed this information to a full extent. During the process for building up muscle, at the very beginning, you may fell uncomfortable. There will be a little bit of discomfort then you are going to be comfortable. Being uncomfortable, and that is where the growth comes in. Owning determination and concentration, you should keep going on. Never, ever give up. And you will pass through all discomforts. And eventually, you can feel comfortable and be found of your muscle power. Enjoy yourselves.