How to Bulk for Winter
Building mass in the winter is second nature to most bodybuilders who use the lull in competitions and cold weather to maximize their training and pack on muscle. Summer is all about the beach bod so take your winter as an opportunity to get big so your cut beach bod packs a bigger punch. If you aren’t careful you could pack on more fat than muscle but you can follow our tips to make this the best winter bulk yet!
If you want to bulk up then you need to be eating more. Bulking up isn’t an excuse to eat badly though, you still have to watch what you eat. You should strive for 1–2 grams of protein for every pound of bodyweight. You also need to be eating more meals (4–6) throughout the day to keep a constant supply of nutrients to your muscles to help them grow. Eating often through the day will also fire your metabolism up and help keep extra weight off.
Keep Cardio to a Minimum
While doing cardio you are burning calories. You need those calories to build and repair muscle. If you don’t have enough calories to fuel your workouts and recovery then your body will start to use muscle as its energy source. You don’t have to quit cardio completely, but don’t overdo it. Light cardio is perfect. It is good for your heart and will help you keep the weight off.
Give Yourself Plenty of Rest
You don’t build muscle in the gym, you actually build it at night. You might feel bigger after a good workout, but that is from the blood rushing to the muscle while working out. Over the next 12–24 hours your muscles will go back to their normal size. If you want some serious, long lasting muscle mass then you need to rest so that your muscles can recover. If you want to take it to the next level then also take a scoop of casein protein at night for an extra helping hand.
Post Workout Nutrition is Vital
When you finish your workout your body is literally starving for nutrients. What you put into your body right after a workout is super important, now is not the time to fill up on donuts. Right after a workout you want a fast acting protein and a fast acting carbohydrate to help your body recover. This is a good time to get a dose of creatine in too.
Water is important for everybody on every diet. You need water to transport nutrients to the muscles. Without water your muscles might not get the important nutrients they need and all of the time planning your meals could be wasted. It is also important because your brain is composed of 95% water. When you are dehydrated your brain will actually shrink slightly and this can cause a loss in concentration making it even harder to stay prepared for the gym session.