Time to rebuild – Stabroek News


If you have lost or are losing your hard-earned gains owing to the closure of gyms, this one is for you.

Because of the coronavirus-enforced lockdowns, I haven’t been to a gym since mid-March and understandably my metabolism and testosterone levels have declined. It’s safe to say I am losing my gains or scientifically speaking, I am suffering from muscle atrophy.

I look and feel smaller, my clothes don’t fit me as snugly as they used to, and I have lost a bit of my swagger. LOL.

But all of this is about to change as I am about to embark on a bulk-up plan.

For those who want to rebuild muscle mass, it’s no secret that you need to be eating! Muscle building requires you to constantly be consuming above maintenance calories on a daily basis, which can be difficult for some.

Many, especially ectomorphs and some mesomorphs, have a thrifty appetite, a very fast metabolism, or a combination of both. During a cut, these qualities are more favourable but when it comes to bulking, it’s a nightmare. 

If you want to add mass, you need to find a way to squeeze in the extra calories and take time to plan and prepare your meals. Hopefully, these tips will help you consume significantly more calories without feeling like a whale all day. 

Add oil to everything

For 1 tablespoon of oil, you get an average of 120 calories. Oil is the most calorie-dense food product in the market so be sure to take advantage of this. Of course, it’s best to use MCT oil, coconut oil, or extra virgin olive oil for health purposes especially when using it to fry your food or to drizzle it on dishes. 

Get fattier cuts of beef 

When trying to add additional calories to your diet, never purchase meats that are 90% lean and above. Leaner meats are also more expensive so not only are you paying more but you’re also getting less bang for your buck in terms of calories.

Some don’t like purchasing regular ground beef so instead, buy whole cuts of chuck beef or fattier cuts of sirloin and ask your butcher to have it finely ground. Burgers and steaks are traditional bulking foods for good reason. 

Go nuts

Every person hoping to put on more mass should go out and do this right away! Go out and buy some Ziploc bags if you don’t already have some and purchase the biggest bag of nuts you can find. It can be peanuts, almonds, cashews, pecans, pistachios, macadamias, or a mixture of them, it doesn’t really matter since they’re all calorie-dense and have a good amount of protein per serving.

Before going out, always make sure you have a bag of nuts with you at all times. Nuts are the perfect bulking snack and easy to munch on while staying on the go.

Add this bulking fruit

Fruits bowls and smoothies are healthy, refreshing, and give you a good amount of fibre. The only downside to having them too often is they are high-volume foods which will make you full without even consuming a lot of calories.

In order to add more calories to your fruit dishes make sure to throw in avocados. Avocados are one of the most calorie-dense fruits and not to mention, they’re loaded with healthy fats.

Meal prep

Meal prep and invest in nice insulated lunch bowls that can keep your meals fresh. Some days, you might have to do extra work in the office or stay late for an event which will require you to eat more than you anticipated. By carrying lunch bowls with emergency food, you won’t ever have to worry about going catabolic.


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