If you’re attempting to build some muscle, you may already know that strength training is only half of the work as you also need to eat to bulk up. You may know that you need to eat in surplus to bulk, but to gain good quality muscle, you will need good quality foods. Bulking up involves consuming more calories than you burn, that’s why you eat a lot. It also involves lots of strength training, to cause the micro tears in muscle fibers, which makes them grow bigger and stronger.

But “simply eat to bulk up” is not enough. You will need to consume quality foods. For example, a lot of the calories (foods) that you eat should come from protein. This means you should eat lots of protein-rich foods. The logic behind it is very simple – our muscles are 80% made of protein. If you expect them to grow, you’ll need to eat lots of protein. But you’ll also need complex carbs to keep the muscles fueled with energy to keep on pushing in the gym, and you’ll need healthy fats for energy, keep you healthy, proper hormonal balance, and so on. Generally, a healthy macronutrients balance.

That’s why, yes, a larger food intake of quality foods may have an impact on your bank balance. Especially when you pair it with a gym membership and numerous other expenses. Such as anabolic steroids that help you bulk up extremely efficiently and fast. However, that’s all worth it.

Anyway, here I’m going to share 10 foods that you can eat to bulk up. It’s obvious that you can eat many more (while avoiding junk, and processed foods) and you can have a bigger variety. But these are the foods to eat to bulk up efficiently!

Foods To Eat To Bulk Up

Eggs

A single egg contains anywhere between 5 to 6 grams of protein and fat. Eggs are excellent muscle building thanks to their extremely high nutritional values. They provide the proteins and amino acids necessary to see muscle growth. That’s why you always see bodybuilders eating eggs – they are extremely efficient. Fried eggs, omelet, boiled eggs, frittata, or poached egg – you name it. They are all going to help you bulk up.

Oats

Wondering what to eat to bulk up? Oats! They are an excellent source of quality carbohydrates. Pizza also offers carbs, but not the quality of oats. That’s why you should put down that greasy pizza and eat these complex quality carbs from oats. Just a single cup of oats contains almost 50 grams of quality carbohydrates and 6 grams of fiber – another extremely important nutrient for your muscle building process. Moreover, oats are very low cost, and convenient to prepare and eat. There’s a wide variety of oats foods you can try, and they can be easy foods to take on the go.

Olive oil

While olive oil is more expensive than other oil types, it is worth it due to its awesome nutritional benefits. Olive oil contains mono and polyunsaturated fats – the ones you need to eat to bulk up. If you’re searching for ways that will give you a calorie intake boost – you can add it nearly anywhere, even in your protein shakes. The next time you’re cooking eggs, meats, potatoes, or salads, switch to olive oil instead of others.

Chicken breast

Yes, that’s right. You were expecting it and we shared it. Chicken breast is the most protein-rich foodstuff, so if you really plan to get those muscles pumped, make sure you eat lots of chicken breast. If you’ve heard some pro bodybuilders’ stories, you may already know that they are purchasing chicken breasts in industrial quantities. That’s why they have muscles in industrial quantities.

Rice

Yep, another food that you most likely expected that cannot miss our list. Rice is a complex carbohydrate. During bulking, you can go for both white and brown rice, but be careful of it, especially the white one as it can easily add too many calories (that’s why white rice is rarely a good option for those who are cutting). Yet, it can be great for bulking.

Broccoli

You’ve seen bodybuilders eating chicken breast, rice, and broccoli right? Because this combination provides you with almost anything you need in terms of nutrients. Broccoli is extremely valuable in terms of necessary micronutrients. It may not offer many calories (that’s why it’s most popular in cutting), but you may still need to eat broccoli at least every once in a while to bulk up.

Ground beef

It’s not exactly that nice juicy steak, but it can provide you with a lot of protein (6-7 grams per raw ounce) and fat content depending on the leanness you get. It is not as expensive and it is highly efficient to bulk up you. However, make sure you don’t eat it too often as it can cause health issues. Moreover, avoid the high-fat chunks. Dry the beef with paper towels to avoid the “too high” fat content.

Salmon

If you still wonder what to eat to bulk up then you definitely need to get salmon. Unfortunately, it may be more expensive than other foods I’ve mentioned so far, but it is extremely efficient at growing muscles. It has a high fat content, and high protein amount in combination with a perfect amount of omega-3 and lots of micronutrients. Such as phosphorus, zinc, magnesium, selenium, and potassium – all essential for growing muscle mass!

Milk

Dairy products are great at muscle building. Moreover, they are extremely delicious. And they can be cheap too. Whole milk is an extremely beneficial weight gaining food for bodybuilders, having lots of protein and fat. Are you a skinny dude? Add milk to your regimen and you’ll grow!

Potatoes

When you want to build muscle without spending too much money – go for potatoes. Avoid the low fat diets when you struggle to eat more or are not in the best financial situation. Potatoes will fix both of these issues. They are providing a significant amount of carbs and they are some of the cheapest foods out there.

Tuna

Yes, tuna is not the cheapest food to buy, but it is among the best for weight and muscle building. A can of tuna can provide 25 grams of lean protein, so it is highly cost efficient if you think about it. If you are wondering how to get even more calories, get tuna in oil. If you’re getting too many calories and/or too much fat content – get tuna in water.

Bananas

Bananas are not only cheap and super tasty, but they are extremely nutritional too. They provide quality carbs, and lots of micronutrients, and do not break the bank. Add bananas to bulk up after or before a workout to get carbs after or before your workout. Easy “to go” food too. You can combine it with whey protein, peanut butter, add in a fruit salad, or numerous others.

Berries

Berries do not provide lots of protein, but they provide lots of micronutrients that your muscles need to grow. Whatever berry you love – go for it. But better to have a variety of them.

Peanut butter

Lots of fitness gurus are recommending peanut butter. That’s because it is actually that helpful for growing muscles! Peanut butter is usually cheap, but super tasty, and easy to eat, with a huge amount of calories and fat and protein content. Just two tablespoons will provide 6 grams of protein and 16 grams of monounsaturated fats! Blend it, eat it, top it, or pour it – whatever will work.

Whey protein

This is not exactly a food to eat to bulk up, but it is still highly efficient at bulking up. Whey protein is among the best investments you can make, simply because it contains 80-90 grams of protein per 100g content, the highest “foodstuffs” out there. It’s not the cheapest to buy, but it is the cheapest cost per gram of protein!

Bulk Up With Cycle Gear!

Working out, resting, and eating enough quality foods are crucial to bulk up and see the muscle grow! If you eat poor-quality foods, you are very likely to be disappointed. But as long as you eat the muscle-building foods above, you are well on your way to packing lots of quality gains.

However, we know that it can be very hard to see those gains. Sometimes, you may be working out hard and eating well, but you still feel like you don’t make the gains you deserve. That’s when you may need a helping hand. Cycle-Gear.to is here to offer that hand. We’ve got all the ultimate muscle-building products that will help you grow huge muscles! Not only that, but you’re going to save money on our site, so you can get those compounds without breaking your bank account. We’re going to help you with cycle advice if you need it, so you can make sure to remain safe while using those quality steroids if you’re afraid of the possible side effects.

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What is the best way to clean bulk? We all know that bulking means eating in calorie surplus while working out hard to gain weight and pack on size. However, there are two different ways to bulk up: follow a dirty bulking cycle (which I wouldn’t really recommend), or go the right way for a clean bulk cycle.

In both cycles, you should train hard and regularly. In both cycles, you eat in a calorie surplus. Nonetheless, the difference is that you eat in a calorie controlled surplus and only quality, healthy, unprocessed, and complex foods in a clean bulk. During a dirty bulking cycle, however, you can eat whatever you want, as much as you want. The problem with the latter is that it places a lot of stress on your organs, you’re likely to gain extreme amounts of fat, and it can compromise your health. That’s why you should bulk up like a pro, which minimizes health issues, and fat gains, and enhances your performance. You can achieve it with a clean bulk program.

So, in the end, bulking is a common cycle for anyone who wants to get buff. But nobody would love to get a lot of fat in the process. Getting fat is usually the thing we all want to avoid. That’s why a clean bulk is so helpful. It can help you gain muscle and get stronger in a sustainable, healthy way.

What is Clean Bulk?

As said, bulking is the plan when you train hard and eat in a calorie surplus, so that surplus will transform into muscle. It basically means that you should eat more calories than you burn. The aim is to gain weight in the form of muscle, and maybe a bit of fat, but minimizing the fat gains. At the same time, this should be done alongside high intensity resistance training to rocket those gains.

A clean bulk, however (AKA lean bulk), means that you pay close attention to the exact calories you eat and to the type of foods that you have, with a good balance of macronutrients in order to avoid excessive fat gains, while speeding up your results. This means that during a clean bulk, you should limit the calorific junk food, create a great balance of macros, and make sure you eat healthy and nutritional foods that can promote lean muscle growth.

There’s just one downside of clean bulk vs dirty bulk = you may not gain weight as fast. Since you eat less, the clean bulk can be slower. But you get quality weight (lean muscle tissues). Well, the other disadvantage is that you should pay attention to the calories (amount of foods) and macros (types of foods) that you consume.

However, it is always worth it. Why? Check out below.

Clean Bulk vs Dirty Bulk

So, when you go for a dirty bulk, there’s basically nothing that you can’t have. And you can have as much as you please. You can eat whatever you like, packing on as much weight as you humanly can without concern for fat gain or whatever other issues.

This is an advantage, alongside another advantage that you may bulk up faster than when attempting a clean bulk. That’s why a dirty bulk may be incredibly effective for lots of people like a dream come true, and allows you to gain muscle and strength fast. Nevertheless, there are side effects that you should take into consideration. Some notable ones are:

• Excess fat gains (that is harder to get rid of later)
• Feeling sluggish (because of constant high insulin and blood sugar levels)
• High cholesterol levels (because of foods you eat)
• High blood pressure and blood sugar levels (because of the types of foods)
• Much harder to recover from this cycle, and change to a cutting cycle

So, clean bulking promotes a controlled calorie surplus with less fat gain. You pay close attention to the type of foods that you eat.

How to Start a Clean Bulk Diet

To kickstart your clean bulk, you will need to know your maintenance calories first. This is the number of calories that you should eat per day in order to maintain your current weight. This number greatly varies from one person to another, depending on your age, height, weight, and weekly activity level. There are online calorie calculators that can offer you an estimation of that number.

Once you find your maintenance calories, you simply add about 10 to 30% more over that number, to create a calorie surplus. As an example, a guy weighing around 180 pounds, being moderately active, would add 250 to 500 calories a day over his approximately 2,500 maintenance calories. This means he should eat 2750 to 3000 calories per day for a slight calorie surplus. But remember this is just an example and an estimative number, it can vary quite a lot from one person to another.

Besides calories, you need to keep an eye on your bulking macros. In order to support your muscle growth, you must aim to get around 1 gram of protein per day per pound of body weight. That would make up around 30-40% of your calories. The rest of your daily calories should come from fats and carbohydrates. Focus on around 20-30% of fat (healthy fat) and the rest (30-50%) to come from carbs (healthy, complex carbs).

Then you adjust from here. Adjust your calories or macronutrients based on your goals, how you react, and so on. For example, you increase daily calorie intake by 100-200 calories if you see little progress or manage to gain weight and need to increase calorie intake to support the growth. Or you could decrease calories (or become more active, or both) in case you notice fat gains along the way.

Work Your Nutritional Intake

In order to put on weight, you need to increase the calories you consume. Eating more means adding more weight. So, you should keep track of your calories. However, it is important to remember that calories (foods) are broken down into protein, carbohydrates, and fats. If you master the nutritional intake (types of foods, or quality of foods you consume), you will master the weight type you add.

More calories means more weight. But the macronutrients will dictate the weight type (fat vs muscle) that you gain. With incorrect balance, you may gain too much fat and not enough muscle. With a correct balance, however, most weight you gain can come from lean muscle tissues.

That’s why it is important to pay attention to these three macronutrients and have a proper balance. They will also help keep you healthy, look good, feel good, and so on. So, making smart choices and seeing food as fuel that enhances your health, your workout, and your recovery will help you a lot. In a clean bulk plan, you need to track your macronutrients and calories (because too much surplus can lead to too much fat gain). So, a clean bulk involves paying attention to your nutritional intake in fine detail.

A clean bulk macronutrient breakdown of the quality and healthy foods that you should eat daily should look like this:

• 40% protein
• 30% carbs
• 30% fats

That’s out of 100% of foods that you daily eat, which should be 110-120% of your maintenance calories. Then you can adjust the calories and the macronutrients, but they shouldn’t be too far away from the example here.

Clean Bulking Foods…

The combination of healthy fats, lots of protein, and carbs will offer your body energy, strength, and recovery – the key elements for achieving your fitness goals. You could have slow-releasing carbs before a workout to keep you full and energized for your training, offering your muscles what they need to perform best. Some examples – brown rice or sweet potato.

On the other hand, protein is key for muscle growth, so you need to ensure you get enough of it (especially post-workout) to support this process. So, carbs offer you energy and protein for muscle growth while fat is important for supporting your organs, and muscles, and further supports your muscle growth, energy boost, and recovery. Example of protein – chicken breast and fish. Examples of fats – fatty fish, nuts, and avocados. You should make sure you get a healthy mix of all these three macros.

Moreover, a clean bulking food example focuses on whole, unprocessed, and healthy foods. You may have a small amount of high-calorie, processed foods during a clean bulk plan. But their amount should be minimal. Needless to mention you need to avoid high fat, high sugary, and junk foods. Check the types of foods you should eat and the ones you should avoid during a clean bulk plan.

The Ones You Should Eat:

• Healthy fats such as avocado, nuts, olive oil, various seeds, and various fish types
• Proteins such as fish, chicken, turkey, pork, greek yogurt, eggs, tofu, and protein powders
• High quality complex carbs such as quinoa, oats, whole grain pasta, white potatoes, and rice
• Fruits such as bananas, various types of berries, oranges, apples, pineapples, and kiwi
• Legumes, veggies, and dark leafy greens such as all peans, broccoli, spinach, and cauliflower
• Drinks such as sugarless tea and coffee and, of course, lots of water.

The Ones To Avoid:

• Limit any junk food that is highly processed such as fried foods, sausages, salami, fast food, canned soups, full fat ice cream, cakes, cookies, candies, packaged pastries, and numerous others. Pizza, burgers, and sandwiches are a no-go.
• Proteins with high fat amounts such as fatty cuts of pork or beef
• Saturated fats such as oils, margarine, butter
• High sugary foods
• Lots of drinks such as tea or coffee with sugar, soft drinks, anything with sugar, and others

Top Tips For Clean Bulk

Get lots of sleep during your clean bulk plan

Do you know that you’re growing muscles when you sleep? We grow thanks to the foods that we eat, but the process of growing occurs during sleep. That’s why rest periods are just as important as food or training for muscle growth. Usually, that’s something that happens without you paying much attention to it (because we all sleep, obviously). However, this piece of information is oriented towards those who do not appreciate the power of sleep or do not get enough sleep and you should make some changes in order to get more sleep. Also, focus on quality sleep.

When you hit the gym and lift heavy, you could find yourself overtraining and feeling fatigued. This is going to make you feel tired and overworked, which will hinder your gains, not having what it requires to keep on growing. Not only that but when you feel tired it can also make you more tempted to eat unhealthy foods such as processed, sugary foods.

Not only that, but sleep, as you may already know, is an extremely important part of our daily lives due to various reasons. So, what you should aim for is to get quality sleep. There are various ways to do so. Needless to mention you should aim to get at least eight hours of sleep every night to get your body time to recover. Those who work out intensively may even require more than that, such as nine, ten, or even more hours per day. In short, what I’m trying to say is that doing heavy weight training requires regular rest in order to make sure that your body has time to grow muscle and repair itself.

Cardio and clean bulk

Many people associate cardio with staying fit or losing weight only, but cardio can be beneficial for those who are searching to bulk up too. While it doesn’t help you grow muscle, it helps promote cardiovascular health.

It is quite obvious that during a bulk plan, you should avoid high intensity cardio so you won’t use the energy your body needs to repair muscles and grow. However, you could go for low intensity cardio in order to warm up or finish your gym session for a bit of cardiovascular health boost.

Avoid cardio altogether if you can’t eat anymore but you still struggle to gain muscle. But you must add some form of cardio as long as you seem to gain too much fat along the way. Cardio during clean bulk helps you burn excess fat. Moreover, studies prove that it helps you aid recovery post-workout, improving muscle mobility. It helps keep you generally pretty fit and healthy, with great cardiovascular health improvements.

Add compound movements

Well, compound movements are extremely important regardless if you’re dirty bulking, clean bulking, or even cutting. They help grow muscle and preserve muscle. And while a lot of us want to target certain muscles to grow muscle in certain places we want the most, compound movements are extremely important. Isolation lifts are perfect as accessory workouts, but compound movements are crucial during a clean bulk. Compound exercises will train multiple parts of the body in every lift, and will allow you to train with heavier weights. This will support muscle mass growth. Moreover, it helps you burn more calories too as you have more resistance during compound movements.

Don’t bulk for too long

A clean bulk involves eating healthy complex whole foods with a proper balance of macronutrients which means that you have mostly a healthy bulking diet. Nevertheless, a bulking cycle simply cannot go on for too long because it is hard to sustain. Moreover, you need to allow time for your body to adjust to the new weight. Moreover, as you continue to gain weight because you eat more, your body’s insulin sensitivity is likely to decline. This won’t only hinder your gains making it easier to gain fat, but it can become unhealthy. Therefore, the point is to bulk for a limited period.

Clean Bulk Benefits

• Limits excess fat gain. You control your calories although it is in surplus. You also limit junk foods with a proper macro balance. This will help avoid fatty gains.
• Reduces health risks. As you have a varied and healthy diet, it will lower the health risks commonly associated with consuming too many calories, junk foods, and adding fat.
• Feeling great. During a clean bulk, you get lots of vitamins, fiber, minerals, and phytonutrients which will make you feel and look great.

Clean Bulk Downsides

• Slower progress. Comparing a clean bulk cycle to a dirty bulk – you get fewer calories. Despite being in surplus. This difference could make you progress slower in your weight-gaining journey. Additionally, you aim for 300-500 extra calories per day, usually. It can be easy to misjudge your calorie needs and take less, stopping your muscle growth process before you even know it.

• Quite strict. A clean bulk involves a strict eating pattern in terms of the amount of calories you eat and the macronutrients you get. This means that there are a lot of foods that you can’t have. This makes it harder for some people to stick to their clean bulk program.

How To Clean Bulk Conclusion

A clean bulk diet could appear pretty restrictive, but it’s actually not that bad. You are eating in calorie surplus which means that you offer your body more fuel (energy in the form of calories) than it needs. Moreover, you offer it a great balance of macros and lots of micronutrients – everything you need to feel great, perform great, and look great. You may not progress as fast, but you know that you only gain muscle tissues, not fat. Also, in order to stay away from those hard to resist cravings, you could find a perfect balance between a clean bulk and a dirty bulk. Such as getting around 90% of your total calorie intake from healthy, unprocessed, and whole foods. While allowing for only 10% to come from processed, junk, high-fat, or high-sugar foods.

This way, you know you’re on your way to clean bulk and still keep cravings at bay. However, sometimes you may need a helping hand. For those who are serious about lifting heavy and achieving huge muscle gains, and especially doing it fast – Cycle Gear is here to help you.

We provide the best bulking products out there, the best quality bulking products on the market. These are popular bodybuilding anabolic steroids that are surely going to help you achieve your goal. By adding them to your regimen and following the step by step instructions on how to clean bulk effectively, you will push more weight and build muscle fast!

At Cycle-Gear.to you can find everything you need for your goals, be it bulking, cutting, or whatever else. We’re talking about information, products, personalized cycle advice, and so on. You can enjoy the best quality products for the best prices on the market too. Alongside fast delivery, secure payments, 100% anonymity, and lots of other benefits.

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Body recomposition (known shortly as body rcmp) is the act of losing fat while you simultaneously gain muscle. For most people in the fitness communities (and bodybuilding), this is the number one goal. Body recomposition is easy to understand though, but it is extremely hard to achieve. If you’ve ever tried it, you know what I’m talking about. Yet, it could be easier for you if you’re a complete beginner.

Body recomposition is a more common and easier thing to achieve among those people who just started a new workout regime. This is usually common and easier for the first few months of proper training and dieting. Beginners who changed their lifestyles from no gym and no diet to regular intense workouts and healthy, balanced diets can expect to notice the fat loss and muscle growth occurring in tandem relatively easily. This is especially true if adding anabolic steroids.

In fact, that’s why anabolic steroids are so popular in fitness circles. They are extremely helpful at burning fat and gaining muscle at the same time, which defines body recomposition (body recomp). The best part? Anabolic steroids allow for body recomposition even among veteran lifters, not only beginners (but especially beginners). That’s because beginners who are fitness to strength training can get the muscle growth and fat loss concomitantly.

But after this, however, most people reach a plateau sooner or later. This is the reason veterans should resort to the good old bulking and cutting formula. This is the success formula to keep improving the body.

But there are methods that you can use to lose fat and gain muscle at the same time for longer.

How To Do Body Recomposition Correctly?

While nobody can continue body recomp indefinitely, there are various ways that you can use to continue your body recomposition long beyond the early stages of a beginner. What you can do is to know the tricks and how to do it, and actually follow these tricks.

Another way you can surely continue your body recomposition, as said, is anabolic steroids. Whether you use them or not, you should still follow the tricks I will share here. Nevertheless, anabolic steroids are a sure and extremely popular way to help you achieve those goals. There’s just nothing better than steroids when it comes to burning fat and gaining muscle at the same time.

Anyway, let’s get going.

Muscle Gain

As a general rule, this is how much weight you need to aim to gain each week in a body recomposition program. Yet, these are the numbers without the use of anabolic steroids. They can significantly increase if you choose to add them.

• Beginner: add 0.5% of body weight per week
• Intermediate: 0.2-0.3% body weight per week
• Advanced: 0.1% of body weight per week

As much as you can notice, the possible gains for advanced gym-goers are reduced. The substantial gains can be made for a long time before this happens though. Moreover, as said, with anabolic steroids, this number significantly increases, in each category. Nevertheless, it will still decrease from beginner to intermediate, to advanced lifter.

Fat Loss

This depends largely on the weight that you started with. This means that you should be aiming for:

• Clinically obese (over 30% body fat for men and over 40% body fat for women) – 2% fat loss each week.
• Overweight (22-30% body fat for men, 32-40% body fat for women) – 1.25% body fat lost each week.
• Average (15-22% body fat for men, 24-32% body fat for women) – 0.75% body fat lost each week.
• Fit (8-15% body fat for men, 14-24% body fat for women) – 0.5% body fat lost each week.
• Contest-level (body fat below 8% for men, and body fat below 14% for women) – 0.2% body fat lost each week.

Then again, keep in mind that anabolic steroids can help boost fat loss processes. This means that these numbers can increase by adding them. Similar to muscle growth, the number still decreases depending on your starting weight.

Determining Your Weekly Calorie Balance

It is important to understand that you need to eat in a calorie surplus in order to gain muscle and eat in a calorie deficit of calories to lose it. While there are other differences between cutting vs bulking cycles, the main and most important factor that differentiates a bulking from a cutting cycle is the amount of calories you consume.

So, how do you burn fat and gain muscle at the same time? First off, all the calories that you consume should come from high quality, clean, healthy, whole, and unprocessed foods. You should also make sure you have a proper balance of macronutrients fat, protein, and carbohydrates. That’s why it is called a “balanced diet”.

Keep in mind that 3800 calories make up 1 pound of fat. And 1600 calories make up one pound of muscle. That’s why there are people in calorie deficit who still gain muscle. They manage to do so, however, because of their quality, healthy, and balanced diet combined with a regular, proper, and intense training regimen.

So, in terms of calories to achieve body recomposition, you can stay in a very slight deficit, or even in maintenance. What you should aim for, mostly, is the quality of foods, and the right balance of macronutrients, also making sure you get enough micronutrients (antioxidants, fiber, vitamins, and minerals). To rule out your maintenance calories, you can use an online calculator tool. There are also formulas, but online calculators are easier and faster. You’ll need to consider your gender, age, weight, height, and weekly activity level. The calculator may not be 100% accurate, but it gives you an approximate idea of how many calories you should eat per day for maintenance.

Gain Muscle and Lose Fat – Body Recomposition Step by Step

It is impossible to say how for long a body recomposition would go. That’s because body recomp depends on lots of variables such as body type, genetics, age, gender, training level, lifestyle choices, diet, training regimen, and so on. Nevertheless, if you attempt to follow these steps below, you will make sure to achieve your goals in the shortest time possible, and keep body recomposition going for as long as possible. That’s especially true if you add anabolic steroids. But then again, regardless if you choose to add them or not, you will still need to follow the rules below to achieve your goals and stay on track for a body recomp.

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Lift heavy, at least 3 times per week

This may be slightly more or less, depending on your physique and end goals. Essentially, you must be conscious of giving your muscles enough stress during the training session, and then give your muscles enough time to recover from that stress between the workouts so they can grow bigger and stronger. Also, as said, you’re likely to stay in a caloric deficit to achieve body recomposition. And since you’re in a calorie deficit, it means that you will need longer to heal and grow.

Moreover, you need to remember that you should hit all muscle groups, as hard as possible, regularly. You must remember to train hard and intensively, all muscles. That’s why you should aim for at least 3 times a week. Advanced could go for 4-5 workouts per week. If you’re unsure how to correctly workout (which is extremely important), I recommend talking with a coach about it.

Be careful with cardio

In order to properly do a body recomp, you should go for a proper mix of cardio and weight training. Cardio can be helpful, but it can be detrimental. So while you should do it, be careful with it. Burning a lot of calories very quickly through cardio could further increase your calorie deficit. This can throw off the delicate balance that you need to achieve body recomposition.

But if you’re excluding cardio completely, you’re not going to get that muscle definition, better cardiovascular health, and other benefits that come with it. In short, it is still very good for you. What you should do in this case is to follow these rules in order to make sure that your muscle gains and fat burning process continues:

• Spend more time lifting weights than doing cardio. Usually, you end your workout with cardio.
• Do intense bursts of cardio, rather than long slogs.
• If you notice you lose too much weight too fast, either stop cardio or eat more.

Practice calorie cycling

Calorie cycling means that you eat more after your workouts than at other times. That’s because the muscles tend to grow more during the post workout period. The post workout window is real, and it shortens the more you train. Therefore, for body recomposition, you need to take into consideration every little detail. That includes the time when you consume your calories too. So, you need to only eat a surplus in a very narrow window after you exercise, and then maintain your calorie deficit for the rest of the day.

For a beginner, the post workout growth period (window) is almost one full day. But for a seasoned veteran, this window gets down to only 6 hours. In order to maximize your body recomposition, you must aim to eat a large, healthy meal well within this window. You should first rule out how many calories you should eat a day, and plan your workouts so they would be followed by your larger meals. Save the smaller meals for inactivity periods.

Get high quality sleep

And by saying high quality sleep, I’m talking about both quality and quantity of sleep. A good night’s sleep is crucial for any fitness goals, especially for harder-to-achieve ones such as body recomposition. Do not underestimate the importance of quality sleep for body recomp, or you’ll simply never achieve it. In case you’re not offering your body the sleep that it needs in order to heal and grow, your entire training regime could easily fall apart.

Your body generates most of the testosterone and HGH (muscle building hormones) when your body is asleep. Even if you use testosterone and HGH as injections, including other steroids, sleep is still extremely important because the regenerative process mostly occurs when sleeping. Not to mention that there are numerous other hormones that are necessary for building muscle and burning fat, including numerous other processes! You must get 8-9 hours of sleep every night, while ensuring you get enough high quality sleep such as having a cool and dark bedroom, without noise or other factors that could negatively influence your sleep.

Use Cycle Gear

When you’re searching for ways to achieve body recomposition, Cycle Gear is what you need. Losing fat and gaining muscle is not an easy task. Especially if you’re unsure what you’re doing. This is a very challenging thing you plan to achieve, both mentally and physically. Sometimes, you may give up, either because of a lack of energy, lack of results, motivation, or other reasons.

• Luckily, however, Cycle Gear is here to help you out. We provide 100% quality anabolic steroid alternatives and hardcore bodybuilding performance enhancing drugs. They are scientifically proven to be the best compounds in existence when it comes to increasing muscle mass, reducing soreness, and post workout recovery times, boosting energy levels, and enhancing the fat burning process.

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A cold shower can provide a lot of benefits, both for bodybuilding and for general health. That’s why if you can’t remember the last time you had a cold shower or even bath, it is the right time for you to start thinking about it. Especially if you’re looking to maximize your bodybuilding goals. A cold shower has so many benefits that its use dates back decades ago. So, while a lot of us in the present day love the idea of a steaming hot bath, you should really start valuing cold baths more. In the past, cold showers were a norm since cold water was far easier to have access to than heating it.

So, if you heard of ice baths, you may already know their benefits to elite athletes. But today, we’re going to take a closer look at it and determine how a cold shower or bath could support your bodybuilding goals.

There are a lot of other benefits besides the ones we’re going to share here. But I’m going to share three main reasons why a cold shower could benefit you a lot in your mission of growing muscle, strength, and burning fat.

A cold shower boosts your metabolism

Have you heard about the rumors that the cold has a great effect on your metabolism? Well, they are more than just rumors – that’s actually the truth. If you haven’t heard about this before, then you are seriously missing out.

The cold boosts your metabolism as it burns fat for heat. If you were to get into a cold bath, your body would start burning fat faster, simply because it uses fat to keep your body warm (at normal temperature). This is known as thermogenesis.

In order to maintain homeostasis, fat burning dramatically increases. According to studies, the submersion in cold water of 14°C (57 °F) will increase your metabolic rate by a whopping 350%. Not only that, but both bathing and showering in cold water have been proven to stimulate the brown adipose tissue (BAT) which is popular simply as brown fat. You may think that’s a bad thing as it stimulates fat. But brown fat actually is the one you would love to have because it plays an important role in the conversion of fat to heat.

The cold can boost your testosterone levels

OK, this may not be a great advantage if you’re already using testosterone injections as they keep testosterone levels elevated regardless of what you do. Nevertheless, it will still help in numerous other ways. According to research, there are connections between a cold shower/bath and high testosterone levels. I’m quite sure you already know the crucial role testosterone plays in helping you build muscle, cut fat, and perform in the gym.

The reason why it helps so much is because (studies prove) testes are working at their best in colder temperatures. A cold shower or bath has the ability to reduce cortisol (the stress hormone) which leads to a negative impact on testosterone production. In short, reducing cortisol helps boost your testosterone levels. But reducing cortisol is a great benefit in itself as you’ll experience faster and better muscle growth, among numerous others.

For example, lowering cortisol helps engage the parasympathetic nervous system. This is extremely important to support a quality night’s sleep. Need I say more about how extremely important it is to get enough decent sleep to support your gains?

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Extremely beneficial to start the day

As I just earlier mentioned, a cold shower could greatly help you sleep better. But a cold shower could also help you… wake up. While this sounds strange that the same thing helps both sleep and wake up, that’s actually true. And I guess I don’t really need to explain how a cold shower can help you wake up. Just imagine getting that cold water on your face, you immediately wake up. So, if you struggle to get going in the morning, a cold shower would really help to wake up your body… and mind.

I know what you’re probably thinking – “I won’t be doing that, it’s just not comfortable. And… brrrr.. No”. Well, then you’re going to miss a lot. Doing that is going to stimulate the release of antidepressant endorphins (which helps you start the day in a good mood, and as you may already know, that can change your entire day, and your entire life). But that’s just part of the benefits. It will activate the nervous system, increase your metabolism for the day, spike your heart rate to get you going, and boost blood flow which helps recover your muscles, reduces soreness, and as said – burns fat.

Do not worry, you do not need a 20 minute cold shower. A quick 5 minutes will be more than enough to benefit your mind and body.

What Else Can You Do To Support Your Gains?

It is pretty obvious that a cold shower helps only support your gains. It boosts your metabolism, and natural testosterone production and has other benefits. But there are certainly other things that you can do in order to support your bodybuilding efforts and workout. While it is quite obvious that you need to work out hard, regularly, and correctly there are other things you should do besides a cold shower. Some of the basics are:

Stay hydrated

Water is crucial to support the repair and recovery of your muscles. It is actually important to stay healthy.

Get plenty of rest

While you work out, you tear those muscles. But then they need to grow back stronger. It occurs as you rest. You need a lot of sleep so your muscles have time to recover. And generally, similar to drinking lots of water, no need to mention its importance in staying healthy.

Eat well

Should I say more? I mean… It is extremely important to have a healthy and balanced diet. Overeating or undereating will definitely lead to negative effects. Not eating quality foods will develop nutrient deficiencies, impacting your muscles’ ability to recover, your hormonal balance, your fat burning abilities, and so on.

Yet, these are the crucial ones without which you just can’t achieve any bodybuilding goals. A cold shower is not crucial. But it is definitely beneficial. Among numerous other things that you can try that greatly help support your goals. Some of them are:

Try supplements

Creatine and protein are widely studied and were proven to have a huge effect on improving muscle strength and growth when used during regular resistance training. They reduce muscle damage and inflammation. These are just examples among lots of others such as L Carnitine for fat burning, L Arginine, L glutamine, and so on. We can also include various vitamins and minerals here. Omega 3, vitamin D, B, and numerous others.

Androgenic and anabolic steroids

We’ve all heard about their ability to build muscle and boost strength. That’s not a myth and they are so popular because they are indeed so helpful. In fact, there’s nothing better than steroids for growing muscle, boosting strength, burning fat, and generally supporting all your physique and performance enhancement goals. Yes, they do have side effects, but what doesn’t? If you’re going to use high quality steroids and learn how to use them right, you can get the best benefits and stay away from the side effects. Lucky you, at Cycle-Gear.to you can do both – buy the best steroids on the market and learn how to use them correctly.

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Having a Cold Shower… In The End

In the end, there are a lot of different ways to optimize your workouts and muscle growth. I only shared some of the most popular methods. But there are some crucial ones such as eating well, getting plenty of rest, and hitting the gym hard and regularly. But there are numerous other things that will significantly influence your bodybuilding routine and goals. Taking a cold shower or even a bath every once in a while will make such a change.

• Another sure way to hugely boost your goals is our 100% quality bodybuilding steroids that will support muscle growth, strength, fat burning, and so on. Whether you’re cutting or bulking, Cycle Gear is here to support and provide the help you need for achieving the performance and physique you’re dreaming about.

We provide lots of products and lots of information – all you need to get going. For example, do not forget that the post workout routine is just as important as the pre workout routine. You should allow your body time to both prepare and restore itself. While you prepare with a pre-workout, the post-workout is crucial to recover and maximize your efforts from the time you spend in the gym.

Do you know that the tricep muscle makes up most of your arm muscle? So, if you really want to bulk up your arms, you need to make sure you go for the best tricep workouts in order to grow your tricep muscles and get those huge arms. In this article, we’re going to talk about the best tricep workouts in the gym, as well as sharing a few exercises that are awesome even if you’re at home.

With the help of these tricep exercises, you’re going to feel the burn, making your arms bigger and stronger in no time.

At Cycle-Gear.to you get a lot of help when it comes to building huge arms and achieving your dream physique. You can also use anabolic steroids that are going to make your triceps huge, and all other muscle groups. They will make you stronger and significantly speed up muscle growth. They are going to help you yield the best results from these tricep workouts.

• We carry the best steroids for the best prices. There’s no need to worry about the quality as we work only with the best manufacturers on the market and we carry the best prices for them. Moreover, we can help teach you which ones and how to use them correctly so they remain both safe and effective.

So, let’s get started.

Press up

It mostly focuses on your chest, but it definitely involves your tricep. Repeat for about 10 reps per set and increase as you improve.

Diamond press up

An improved version of standard press up that will help focus mostly on tricep muscles. Repeat for 5-10 reps per set. Increase as you improve.

Plyometric press up

Another version of press up – the plyo press ups makes sure you feel the tricep burn. Again, I would recommend 5 reps per set then increase.

Bench dip

The top tip for this exercise is not to lock your elbows at the top of this exercise. Repeat for at least 10 times. Might add weights with more experience.

Tricep kickback

Tricep kickback can be done with a cable machine, but you could efficiently do it with dumbbells too. You could go for more or less reps depending on the weights. Somewhere between 8 and 12 reps are most common.

Overhead tricep extension

There are two variants: with dumbbells or with a cable machine. Go for proper weights and again opt for 8-12 reps per set. This is perhaps one of the best exercises to implement into your tricep workouts.

Lying tricep extension

Do not lock elbows as in most other exercises so you won’t lose tension in muscles. It is a great exercise to help avoid stress on your elbow joints as you can experience with lots of tricep exercises. Use a dumbbell because it allows for more movement. 8-15 reps.

Cable tricep extension

You perform it with the help of a cable machine so it is only done in the gym. This is one of the most popular exercises for triceps. 8-15 reps.

Skullcrusher

This exercise requires a bit more experience so it may not be a good option for a beginner because you may risk losing control. You could use a barbell or an EZ bar. 6-12 reps.

Tricep press down

Another popular tricep exercise in the gym with the help of a cable machine. 8-12 reps are going to do the trick.

Bar dips

It may be an exercise for the more experienced people. Professionals may even add weights. Opt for 8-20 reps. Another exercise that you just can’t miss in the best tricep workouts.

Close grip bench

Similar to a classic bench, you have a close grip bench to make those tricep muscles work more. Usually, it is effective to have 6-12 reps.

Barbell press

It is important to perform this movement correctly to avoid putting too much stress on your elbow joints. Make sure to control movements and keep your elbows in check throughout your workout, while not fully locking your elbows at the top of the move. Go for 5-10 reps.

Ready To Get The Best Out Of These Best Tricep Workouts?

It doesn’t matter where you’re working out, these best tricep exercises are going to help you yield some serious gains.

It is extremely important to remember that you should have a proper form, control your movement, and go for the right weights as long as they are involved. Needless to mention you need the right type of diet too. But even so, you may still need a little support in hitting your body goals.

Here at Cycle-Gear.to you can get all the help so you can speed up muscle growth in the best and fastest way. There’s nothing better than anabolic steroids to help you yield those big gains and do it fast. We carry numerous bulking and cutting steroids that will work in the best possible ways due to their quality. Learn how to use them and you’ll get all the gains with zero side effects. And with these tricep workouts exercises, you’re sure to get huge arms!

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