3 Quick Tips That Make Bulking Easier
If you are reading this, that means you are interested in bulking up and gaining muscle mass. Before I jump into the list, I am going to assume that you already know that you need to eat a lot of food and workout to gain size. Now that that's out of the way, let's get into the quick tips that will make bulking easier.
1) Drink a protein shake before bed every night
While you may already drink a protein shake at some point everyday, I highly suggest having one at night right before bed.
This will do 2 things for you: Increase your daily calorie intake a few hundred calories, and also improve your recovery during your sleep.
You will be able to finish each day in a calorie surplus by adding in enough calories to your shake. Ingredients like peanut butter, high protein ice cream, and whole milk can quickly get you to 500+ calories.
When you sleep, that is potentially 7+ hours of no protein. When you intake casein protein, either through food or powder supplements, you will have a slow digestion of that protein throughout the night. More calories and better recovery can just be one nighttime shake away.
2) Add olive oil to your carb source
Now I know you may be thinking I'm crazy, but hear me out. A tablespoon of olive oil is about 200 calories. If you are bulking, you should be eating 4 or more times every day. If you added a tablespoon of olive oil to your rice for 3 of those meals, that's instantly another 600 calories without taking up any space in your stomach.
This is (admittedly) an aggressive tactic for bulking, but it works. You don't need to do it often or all the time, but if you truly can't stomach eating more food and the scale isn't moving, try this tip out.
3) Track your sleep quality
This is a huge step to consistently putting on weight. If you are like most people, you lay in bed on your phone browsing social media until you either get tired or get bored and go to sleep. This is terrible for people trying to bulk. You must get quality sleep to make consistent progress.
Use the app "Sleep Cycle" to track the quality and quantity of your sleep. It uses the microphone on your phone to listen for snoring, sleep talking, and deep breathing.
With that app you'll get a better look at how much deep sleep you get each night. It may surprise you how little REM sleep you get, which will hinder your progress. Add these 3 tips to your routine starting today and I guarantee the scale tarts to move up in weight.
If you need help with the nutrition side of building more muscle, including how to meal prep QUICKLY, while being on a budget, download my FREE pdf where I will show you tips of how to make meal prepping easier and how to eat based on specific calorie goals. Click the link below to get the PDF.
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