1. The Best Strategy to Bulk Up
Yatinder Singh dismisses the old "extreme calorie surplus" bulking strategies, which often result in excessive fat gain. According to him, a sensible and sustainable bulking strategy requires you to:
- Limit Calorie Surplus: Consume only 10-15% more calories than your maintenance calories.
- The Result: While muscle gain is slower with this approach, the best part is that you do not gain much fat.
- Be Patient: Give yourself at least three to six months for bulking, as muscle takes time to grow.
- Weight Gain Rate:
- Beginner Lifters: Gain 1-2% of your body weight in a month.
- Intermediate/Advanced Lifters: Gain 0.5% of your body weight in a month.
2. Daily Diet Plan and Macronutrient Split
The vlogger's bulking target is 3400 calories per day, which he divides into 5-6 meals.
Macronutrient | % of Total Calories | Importance & Source |
Carbohydrates (Carbs) | ~50% | Essential for energy before and quick recovery after workouts. |
Protein | ~35% | Necessary for muscle building and repair. |
Good Fat | ~15% | Helpful for heart health, brain functioning, joint mobility, and vitamin absorption. |
Yatinder Singh's Daily Meals and Schedule:
Time | Meal/Activity | Calories (Approx.) | Key Components |
06:30 AM | Cardio (30 minutes) | N/A | Must be done at a moderate pace, 4 sessions per week. |
07:45 AM | First Meal | ~536 | 100g Oats, 8 Eggs Bhurji (scramble). |
Post-Breakfast | Supplements | N/A | Multivitamin, Ashwagandha, 10ml Flaxseed Oil. |
11:15 AM | Mid-Meal | ~450 | 1 scoop Whey Protein, Fruits, 200g Potatoes. |
11:30 AM | Good Fat | N/A | 10ml Almond Oil (Badam Rogan). |
01:15 PM | Lunch/Pre-Workout | ~600-650 | 250g Fish, 300g White Rice, Cucumber/Vegetables. |
04:00 PM | Strength Training | N/A | 60-70 minutes of intense workout. |
Post-Workout | Post-Workout Meal | ~505 | 300g White Rice, 40g Whey Protein (Fast-digesting carbs for quick recovery). |
08:00 PM | Dinner | ~800-900 | 250-300g Fish, 4 Roti (Bread), Dal (Lentils). |
10:00 PM | Before Bed | N/A | 30 Almonds, Ashwagandha. |
3. Workout and Supplementation
Strength Training Guidelines:
- Frequency: Perform at least 5 strength training sessions per week.
- Intensity: The session must be intense, but avoid "egolifting." Lift a weight you can control, and perform every repetition with a full range of motion.
- Volume: Do 14-16 sets for each muscle group in a session.
- Rep Range: The repetition range for each set should be 10-12.
Mandatory Supplements:
- Creatine: Highly recommended as it increases strength, gives volume to muscle cells, and is beneficial for brain functioning.
- Dosage: Take a minimum of 5 grams per day.
- Dosage: Take a minimum of 5 grams per day.
- Ashwagandha: Recommended twice a day (post-breakfast and before bed) for stress management, better recovery, and deeper sleep.
4. Recovery
Sleep and proper recovery are highlighted as crucial components of muscle building.
- Sleep: It is very important to get 7 to 8 hours of sleep every night.
- Other Techniques: If available, incorporate normal massages, ice baths, or cupping into your routine. If nothing else is possible, get a normal massage at least once every 15 days for better recovery.
know more>https://2xnutrition.com/blogs/video-blogs/smart-bulking-plan-yatinder-singh-diet-workout
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