After lifting weights in the gym for a while, you decide that the time has come to start taking anabolic steroids to boost your results. Hopefully you already have a good training schedule. But what are you actually going to eat? What is optimal and how do you actually set up such a diet? You come across everything online, but a good, concrete framework is often difficult to find.
This is exactly what we are going to look at. How do you adjust your diet as optimally as possible to your goals in combination with an steroid cure?
What exactly is effective bulking?
Almost everyone who hangs in the gym wants a physical with a lot of muscle mass, without too much body fat. The goal is therefore to achieve this as quickly as possible. Now these things bite each other a bit. If you really like the maximum amount of muscle mass want to create that you can over a certain period, then you would also put a relatively large amount of fat on it.
The use of AAS does help with that ratio, so you will put on a lot less fat per kg of muscle mass compared to someone who does not use AAS. Nonetheless, it makes no sense just to focus on gaining body weight during bulging. Any excess body fat that you turn on must be removed later. It takes time. Time you could have spent on building muscle mass if you had worked a little more nuanced.
A good, as efficient as possible, bulk is the limit for most people so that you gain as much muscle mass as possible without the amount of body fat you turn on becoming unacceptable. That requires a bit of trial and error, but it is absolutely possible to set up a great framework for that.
You may also like: EPO: What Is It Exactly and What Does It Do
Determining your kcal
The number of calories you eat per day is, in addition to a good training program and AAS, the most important weapon to make rapid progress. To become a heavier person you just have to eat more than you consume.
Start as follows:
- Body weight x 33 + 500 kcal
There are people who prefer to determine their kcal intake on the basis of their fat-free mass and associated more complex formulas, but that is actually not so important. If you do not yet know how much you consume per day, then a rough indication is more than sufficient. The easier that is made for you if you have little experience with it, the better.
The number of kcal that you actually need to bulge in practice may, as mentioned earlier, be different. To optimize this, we will later look at how we can tighten this up. For the time being it is important to first have a starting point as a reference.
Organizing your macros
After we have determined on how much kcal we will base our diet, it is important to divide this more specifically into macronutrients. We know 3 that we will specify below. In the article about cutting is a somewhat more detailed explanation of the different macros.
Take the following values as a basis:
- Proteins: body weight x 2
- Fats: between 20% and 35% of your total number of calories
- Carbohydrates: everything you have left over to kcal in addition to your proteins and fats
There has traditionally been some discussion as to whether you should not be more than 2 grams per kg of body weight with regard to proteins. However, there is no indication that this actually yields better results, despite fairly substantial scientific research into this.
If you are not sure how to translate this into foods, then I have some tips for you to put together a diet:
Egg whites: meat, chicken, fish, nuts, eggs, whey, cottage cheese, dairy, meat substitutes
Fats: oily fish, nuts, olive oil, coconut oil, meat, eggs, avocado
Carbohydrates: vegetables, fruit, (sweet) potato, brown bread, Brinta, oatmeal, rice
These are just examples. You can also find these macros in other nutrients. Just watch online products that you like and view the macros that contain these products.
If you get very high in maintenance (more than 4000 kcal) then it is often difficult to do this only with “healthy” foods. If you get everything you need in terms of nutrients and dietary fiber, don’t be too hesitant to supplement your diet with products that are easier to hide. That way you make it much easier for yourself to get enough calories.
To make adjustments
If you have already been treated and / or are aware of your maintenance or TDEE, then this step is a lot easier, because then you know in which regions you can sit in terms of kcal to be quite close to your optimal intake. That way it is a matter of fine tuning.
However, if you have less experience with the combination of cures and diets then that is a different story. You then have to look for an intake that is ideal for you to achieve maximum results. How AAS changes your metabolism’s impact on your physiology is different for everyone.
It is therefore rather difficult to determine in advance how much you should gain per week in terms of muscle mass or weight. That depends on:
- The resources you use
- How often you have already been treated
- How much muscle you already have
- Your trainings
Yet you can apply a very simple method namely:
Stay with you during the bulking increase kcal until you notice that you are starting to turn on fat. If you don’t turn on fat or even lose fat, you can just keep increasing your kcal step by step. That way you can look for a diet that you are happy with when it comes to the amount of body fat that you turn on and the muscle mass ratio that comes with it.
Check per week whether you achieve the results you are looking for. Is this not the case? then make the adjustments that are needed and check the following week whether this has produced the desired effect.
The easiest way is to do this by about 10% of the current number of calories you eat per day. Keep a maximum of around 400 kcal per increase. Increase or decrease your fats and / or carbohydrates if you need more or less calories. In this way you can – by measuring your weight and fat percentage by measuring your waist or using a caliper – determine with each adjustment whether this is the ideal number of calories.
Continue to do this during a bulk. What is a good number of calories today may not be enough tomorrow. If your body weight changes, your metabolism often changes with it. So always keep a finger on the pulse.
You may also like: Ultimate Pre-Workout Guide for Women
Training during bulking
You do not have to do any special training if you compare it with someone who does not use AAS. However, you can because of a better recovery and faster build up looking at muscle mass whether you can add more volume per training.
Beware of adding weight too quickly. You can increase your muscle mass and strength by adding AAS advance faster than your tendons and attachments. You regularly see that people tear a muscle or run into other injuries as a result. It is of course great to have a blast, but don’t be reckless about hunting yourself.
To make good progress during a course, you only have to pay attention to a few things, to be reasonably close to optimum progress:
- Optimize the number of calories you consume daily
- Organize your diet well in terms of macros
- Measure your results every week
- Make adjustments where necessary
- Train hard and a lot, but listen carefully to your body
The rest, including putting together and tweaking your course while bulging is also a matter of experience. Take all your findings to your next bulk and try to handle it better than the previous bulk every time.
It certainly doesn’t hurt to experiment with nutrition and training to see how you respond to it. However, do not overdo it, there are no panacea. So always think logically and make good decisions.