It may seem strange for a fitness model, whose goal it is to seem as toned and muscular as possible, to spend the autumn and winter gaining weight, but that’s exactly what many bodybuilders like Nathan Honess do during what is referred to as bulking season.
Honess, a 42-year-old fitness athlete, model, trainer, and Bio-Synergy ambassador from the UK, will gain up to 22 pounds by consuming 4,000 calories each day over the course of the next six months in order to gain muscle.
“Eating in excess of calories is the process of bulking up.
When you eat more than your body requires, you reach an excess. These additional calories provide the muscles the fuel they need to expand,” he spoke to Insider.
“Gaining weight and size via bulking up. Additionally, the additional calories provide you the energy to work out at the gym longer and harder, which is necessary for muscle building.”
Additionally, you get to eat more, he said.
The spring trim comes after the autumn and winter bulk, when he eats less to create a calorie deficit, burn fat, and show off the muscles he spent months developing.
Honess’s weight right now is 152 pounds. He may gain as much weight as 174 pounds when bulking.
However, he cautioned, “You don’t want to add too much more weight since it’s tougher to reduce.”
A “clean bulk” is preferred by Honess above a “dirty” bulk.
There are a variety of bulking methods, including what the market refers to as “clean” and “dirty,” although generally speaking, dietitians advise against categorizing foods as “good” or “bad.”
Honess advised against eating excessive quantities of “treat” foods like ice cream, pizza, and chips since they are heavy in fat and poor in protein and may lead to weight gain.
Honess chooses better bulk meals instead, such as oats, sweet potatoes, and protein drinks.
Honess consumes up to 7,000 more calories each week while bulking.
During a bulk, Honess consumes up to 4,000 calories per day while keeping a food journal on MyFitnessPal. When he is not bulking, he consumes around 3,000 calories per day to maintain his weight, muscular mass, and intake of calories.
Honess said that in order to gain one pound, he had consume 3,500 more calories per week. He consumes 500 to 1,000 more calories each day, or up to 7,000 per week, in order to gain one to two pounds every week.
However, he said, it might be challenging to reach the high calorie objective with “good” items.
Honess stated, “On a clean bulk, I often struggle to get my calories beyond my calorie goal, so sometimes I run the danger of adding too many high sugar and processed meals to make up the additional calories I need to get in.
The food we consume is made up of the three macronutrients protein, carbohydrates, and fats. Honess aims to consume 30% protein daily, which, according to studies, promotes muscular strength and development when used in conjunction with strength exercise.
When it comes to fat and carbohydrates, he noted, “it’s a mix, but it does tend to be 25% fat and the rest is carbs.”
Honess doesn’t increase his cardio as he bulks up.
In order to acquire muscle, Honess sticks to his regular weightlifting regimen while putting less of an emphasis on cardio, which may sometimes interfere with muscle building.
Because she is a 100% natural fitness model, Honess stated, “I do focus on my weaker areas; I do two leg days a week working on the back of my legs and two days on my upper body.” At 42, Honess is practically at her maximum muscular growth.
Honess said, “I often participate in HIIT (High Intensity Interval Training) courses with my clients every day to maintain general fitness in addition to being on my feet and averaging at least 15,000 steps each day.”
I don’t often perform any more cardio during a bulking period, however.
He also emphasizes stretching to maintain his mobility and flexibility.
What Honess consumes each day to bulk up:
Breakfast includes two slices of bread, four whole eggs, and one egg white.
Lunch: A roast supper of beef or turkey with a variety of veggies and mashed potatoes for carbohydrates.
Dinner will consist of rice and chilli beef mince; chicken and fish meals with vegetables and a carbohydrate such as rice, pasta, sweet potatoes, or white potatoes; and mostly salmon.
Snacks: You are allowed up to three snacks each day. Examples include protein shakes, protein bars, cottage cheese, fruit smoothies, quark cheese, desserts, a pack of flavored chicken, and yogurts.
Drinks: three cups of coffee and 101 to 169 ounces of water (black, white or cappuccino).