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  • Bulk Up Stacks for Male 20-39

    Bulk Up Stacks for Male 20-39

    By Kareem - July 15, 2014

    Losing weight gets trickier once you get older. You can’t just starve yourself and expect to look or feel good, it takes the combination of the right nutrition, training and effort to get good results, and the right supplement can give you value for your efforts.

    To put on lean muscle (the best way to lose weight AND keep it off) you’ll need to work hard AND be eating well. This includes just enough calories to fuel your muscles and loads of protein to repair them.

    Supps That Can Help:

    Mass Gainer Protein

    Protein is a must for muscle growth and repair, and Mass Gainer Protein supplements also include the carbohydrates your muscles need to fuel those processes. If you want to get bigger, this is the first thing to put on your supplements list.

    Multivitamins and Essential Fatty Acids (EFAs)

    Your body has millions of processes going on in it, and if they don't have the materials they need, those processes can become inefficient. Get the micro-nutrients your body needs with a good multi, and don't forget to look at some of the essential fatty acids too, you'll need them to absorb certain fat soluble vitamins!

    BCAAs

    Branch Chain Amino Acids (BCAA's) are a must have when trying to put on size. When training intensely, vital amino acid levels are depleted and leads to muscle break down if not properly replenished. Supplementing with 5-10g of BCAA's before and after your training, is an excellent way maintain muscle mass.

    Pre-workouts

    Whenever you hit the gym fatigued or unmotivated - or both - it's harder to push out those reps. And if you're just going through the motions, you're only wasting time. Pre-workout boosters are designed to help you maximize your time in the gym and attack those weight racks!

    Creatine

    The biggest enemy to a good workout is fatigue. As much as you try to fight it, eventually your muscles grow tired and your strength plummets. It could mean the end to your workout, so fight back! When you supplement with creatine, fatigue may be reduced to help you recover fast!

    What to Eat:

    If you want to put on good size, you need to be eating good meals. Three meals a day isn't going to cut it, you'll need at least five good meals with plenty of protein, a good amount of complex carbs and some healthy fats. 

    If you're a busy person, doing a meal prep at the start of the week is a common way to make sure you've always got access to good, healthy food during the week. Cook up all the meals you'll need for the week on a Sunday, (except Breakfast and Dinner, you can have them at home). For the sake of a couple of hours work, you'll have a weeks worth of healthy, nutritious home-cooked food available to you.

    How to Exercise:

    To build muscle, you need to be pushing your muscles beyond what they're comfortable with. You don't need to tear your limb off, but you will need to get a good sweat up. Try some High Intensity Interval Training mixed in with some strength work. Don't forget to work your core and legs as well as your chest and biceps though.

    Tip:

    You have to keep at it to get good size, but the most common mistake is going without sleep! Get as much sleep as you can, it's the time when your body does most of it's muscle building. Getting good quality rest means you build more muscle, and can go at your next workout that little bit harder, so you don't need to feel guilty about those Sunday sleep-ins ever again.

    Design your own stack:

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