Quark, eggs, red meat, tuna and chicken…Fitness diets! would like to welcome you to the world of ‘protein, bulking and cutting’. What is it, and what does it?
Protein is known for its ability to repair, from nails to skin…and guess what?! It also repairs muscles!
I think we have all experienced muscle pain in our lives. The pain you feel is a muscle broken down. But ‘’what doesn’t kill you makes you stronger’’ also counts for muscles, they come back stronger after they’ve been broken down. And if you eat enough protein during the day, your muscles will recover even better after a workout. Also protein maintains your muscles.
Besides making your muscles big and strong, protein gives you a full and satisfying feeling. And I don’t know about you, but most people tend to eat less when they’re full, and less eating means less chance to become fat. And that’s not all! Food contains calories, we all know. But digesting food also burns calories! And surprise, surprise, protein burns a lot more than the other 2 macronutrients (Macronutrients, also called macro’s, provide us from daily calories. the 3 macronutrients are protein, fat and carbs)
How much do you need? Depends…1 gram per kilo of body weight is the minimum for being healthy. But of you want to get strong, lose weight and do heavy workouts often, you should eat between 2-3 grams of protein per kilo of body weight.
I’ll give you an example; I weight 62 kilograms, times (let’s take the average) 2,5 grams is 155 grams of protein a day.
I’m sure that the question ‘’and what about protein shakes?’’ came to your mind. Well, since there is 27 grams of protein in 100 grams of chicken and about 22 in a bowl of quark, eating 155 grams of protein a day could be a little challenging. And that is where the protein shakes come in, one scoop of whey protein powder provides you with an extra 22 grams of magical protein. Let them muscles grow!
Yes! Body builders off-season, time to build muscle mass! And since these days we are all body builders, everyone can bulk! During the bulking phase you eat 6-8 meals every 2-3 hours. The trick of bulking is to let your muscles grow, which means eating more calories than needed (usually you eat 500 calories more than usual, daily!) But because you want to gain muscle weight, and not fat weight, the trick is to eat more calories but still eat ‘clean’ which basically means healthy, and not putting 300 oreo coockies in your mouth all at once (don’t tell me that not the first thing you thought of when hearing about 500 extra calories a day). But since you are still eating those 500 extra callories (Coockies or broccoli) you are going to gain some fat, that why the cross-trainer is going to be your best friend during the bulk season!
Because almost every body builder or fitness fanatics’ dream is to become toned and dry (Which means a having a lot of muscles and as little fat as possible) you have to ‘’cut’’ after you have ‘’bulked’’. While in the bulking phase your muscles have grown and you gained a little fat. You are going to lose the fat in the cutting phase. Basically cutting is just losing fat weight, but given a different name. (Mostly to indicate that you have done bulking before the cutting). Which means that during the cutting phase you eat less (about 500 calories less than what you need to maintain weight.) and are going to get even closer with the cross trainer!
What I do?
Because I don’t want my physic to take over my life, I eat healthy during the week, and like to eat food with a lot of protein. In the weekends I let it go a little bit more. I don’t do bulking or cutting because it takes a lot of effort and time and I am happy with the results I book without going true these phases. I’ve seen a lot of people putting a lot of time and effort in meal preparing and dedication towards food. But I have also seen people not eating enough, constantly saying no to social events and not feeling comfortable about food anymore. I don’t want food to be an obsession, and I’m going to enjoy everything I eat!