Just in time for Thanksgiving, right? (Speaking of which — my Black Friday sale is running now. Click through to YouTube to save up to 50% on programs!)
Scenario #1: You want to bulk up, but you struggle to gain weight.
- Choose calorically dense foods, like higher-fat cuts of meat and starchy vegetables.
- Pay attention to your digestion. Don’t be afraid to use white rice or potatoes if your body responds well to them, and make sure to use a digestive enzyme and/or probiotics.
- Consider the use of supplements with regard to appetite. Remember, stimulants like caffeine can make it harder to eat!
Scenario #2: You’ve been dieting all summer, and you’re ready to grow, but you don’t want to get fat.
- Monitor your body weight and body fat percentage regularly. This way, when you’re starting to approach a level where you feel uncomfortable, you can back off — rather than feeling surprised when you step on the scale and realize you’re twenty pounds heavier than you expected.
- Continue to use cardio, strategically. Fifteen to 20 minutes of low-intensity, steady-state cardio can keep your metabolism chugging along and keep you feeling lean even while you’re eating big.
- Don't go overboard with the caloric increase. While adding 50 or 100 calories a day might not be enough, adding 1500 might well be too many. Try to find a middle ground here — I find an increase of about 10% over your current intake is a good place to start.
Scenario #3: You want to bulk up, but you’re already carrying a good amount of fat.
- Get lean first!