For those who want to build more muscle, bulking is a great option. This method of bodybuilding focuses on increasing the volume of lean mass to achieve the first phase of hypertrophy. However, there are some precautions that must be taken. Today, on Gluttony Day, we're here to emphasize the importance of not overdoing it with food.

What is bulking?

In a literal translation, bulking means "increasing", that is, the intention is to increase weight to tone up the muscles. With the gain of calories, then there is the need to transform this excess weight into muscle mass, this period is called cutting.

During the bulking process, it is essential to consume more calories than you expend. Therefore, the ideal is to have a hyper caloric diet, with a higher consumption of carbohydrates, proteins, and healthy fats.

Read also: How to gain weight without getting belly fat? Tips for diet, training and supplements

Gluttony Day: how to avoid gluttony when bulking?

When we talk about bulking, many people may think of overeating. This is called "dirty" bulking, that is, the consumption of carbohydrates and fats is not healthy and the person opts for foods such as fried foods, fats, and processed foods.

As a result, there may be an imbalance of calories and instead of gaining muscles, you gain fat. "The more you appeal to sweets, fats, and fried foods, the more on the glycemic index and you will always want these foods. And then it becomes a cycle of hunger and satiety", explains Amanda Figueiredo, nutritionist.

According to Amanda, who does bulking should prioritize real food, that is, food that brings nutritional gains and does not cause great accumulation of fat.

Thus, this process is known as "clean" bulking, the healthiest way to gain muscle mass.

"The caloric surplus has to come from real food, such as protein, carbohydrates like grains, roots and tubers, good fats, and fruits," the expert points out.

Source: Amanda figueiredo, nutritionist.