Trainer Tip-Bulking Season – 5 Ways to Build Muscle, Not Fat

Lee’s Summit fitness friends, here is a repost from Titan Nutrition, Bulking Season-5 Ways to Build Muscle, Not Fat. Team PROformations Coach and Trainer, Robert Wichman, shares some insight on the topic.

We asked Titan Nutrition Athlete and contest prep coach Robert Wichman how he suggests going about a successful “bulking season.” Robert fired back five strategies to stick to for building quality mass in your off season, keeping you on track for the stage or beach next spring. Check out his 5 strategies here:

Don’t over eat

In the quest to add muscle in the off season, I see a lot of competitors eating calories way over what their bodies need, and can handle. This is typically a recipe for adding way to much body fat, which only slows down true muscle growth, from poorer blood flow, and nutrient delivery, to you muscles. This will only mean that you will have to diet harder, or longer, when it comes time to diet down for your next contest, or for summer, if you’re a non-competitor.

Increase calories slowly

Increasing calories slowly, in your off season is an important thing to do. If you find yourself adding in too many calories, too quickly, you are more than likely going to find that your body is storing many of those extra calories as body fat. By slowly increasing your calories, you’re going to allow your body to adjust to the increased calories, and use them to fuel muscle growth, and not just adding body fat. (chasing numbers on a scale) Keeping your metabolism running strong, is just as important in the off season, as it is during your contest prep, or leaning out phase, if you’re not interested in hitting the stage, but would still like to see a leaner physique.

Monitor body fat, and body composition levels

Keeping an eye on your body fat levels in the off season is a good idea, if you plan to keep yourself in what I like to call “Striking Distance”. Striking distance basically means, staying in a range where if you needed to, you could diet down with relative easy, by not needing to drop so much excess body fat. This will allow for a better show prep. You will not have to strip off as much body fat, and will not have to resort to extreme measures to pull off the necessary body fat by show time. You will also find that you are able to maintain more muscle during your prep, and find that you have a higher level of conditioning, that you may not have previously achieved. The method that I like to use for monitoring off season body composition, 1st and foremost, the mirror. The mirror is going to show you what you need to know. This is a visual sport, and touting arbitrary body fat numbers does not always translate to a stage winning physique. If you don’t see what needs to be seen, then it is not there. I do use the mirror in conjunction with body fat measurements, tape measurements, the scale, and photos (monthly in the off season). If you’re going to measure body fat, I find the Dexa scan to be the best, and most accurate method. You can also use calipers, and a bio-impedance (hand held, inbody, or scale that measures body fat)

Keep cheats to a minimum

While it is ok to have cheat meals in your off season. You want to make sure that you’re not undoing all your hard work, with too many diet deviations. We all want to be able to go out with friends, and go to family events, or dates with our significant other, and eat, or drink, as though we don’t have larger fitness, and physique goals. The way to still have a social life, and let loose from time to time, is to understand that cheats are the few, not the mainstay when it comes to your off season program. Make sure that you are planning your cheats around your clean eating, so that you don’t find yourself quickly sliding off track, from your nutritional goals. If you know that you’re going out on the weekend, make sure that you don’t load up your weekdays with unscheduled meals. I like to give my clients a set number of cheat meals per week, in their off season, and allow them to decide when they will implement them. Every body is different, so finding the right number of cheats that doesn’t throw you off your physique goals, is going to be dependent on how your body responds to your cheats

Have a plan

Having a plan in your off season is critical to being able to stay on track with your goals. If you approach your off season program all willy nilly, chances are, you’re not going to make much progress from show to show. I’m not saying that you need to be as strict as show prep, but you definitely need to have an organized plan with your nutrition, hydration, workouts, sleep, and supplementation. This is going to lead to systematic progress, and legitimate muscle gains leading into your next show. Think of it as creating a road map to where you want to go, and then you follow that map, until you reach your destination. If something comes up, that needs to be adjusted, you reroute, and keep your forward momentum towards your goal.

As always,

Lift Hard, and Train to Win!

Robert

*If you enjoyed this article, let me know. If you have suggestions for topics you would like covered in future articles, shoot me a message, and let me know.

r_wichman@hotmail.com

www.LifeTransformations-kc.com

www.RobertWichman.com

Team PROformations at 2017 All Star Championships

Team PROformations, the competitive team of Life Transformations Personal Training, had a group of bodybuilding, physique, classic physique, bikini, and figure athletes compete at the 2017 NPC All Star Championships, on October 28, 2017 in Kansas City, MO. All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

Sam Williamson- Men’s Physique-3rd Masters 40-49, 3rd Place Military

Dejuan Gardenhire- Men’s Classic Physique- 1st Place Masters 35-39, 1st Place Novice, 1st Place Open, OVERALL Novice, OVERALL Open

Crystal Duke- Bikini- 5th Place Novice

Lucas Sanchez- Men’s Physique- 2nd Place Military, 1st Place Novice, 1st Place Open, OVERALL Novice

Dom Fells- Men’s Physique- 1st Place Novice

Caitlin Nelson- Bikini

Team PROformations at the 2017 NPC Missouri State

Team PROformations, the competitive team of Life Transformations Personal Training, had a group of bodybuilding, physique, classic physique, bikini, and figure athletes compete at the 2017 NPC Missouri State Bodybuilding Championships, on July 15, 2017 in Springfield, MO. All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.
Melissa Lantz- 1st Novice Figure,  1st Open Figure, 5th Bikini
Kenzi Hanson 4th Novice Bikini, 4th Open Bikini
Jennifer Larson 2nd Novice Bikini
Joseph Larson 1st Novice Men’s Physique, 1st Open Men’s Physique, OVERALL Novice Men’s Physique, OVERALL Open Men’s Physique
Ricky Intharaphet  2nd Novice Classic Physique, 3rd Open Classic Physique, 4th Novice Middleweight Bodybuilding, 4th Open Middleweight Bodybuilding
Russ Williams 1st Masters Bodybuilding, 1st Open Heavyweight Bodybuilding, 1st Novice Heavyweight Bodybuilding, OVERALL Masters Bodybuilding
Tony Hamilton 4th Masters Bodybuilding, 4th Novice Light Heavy Bodybuilding
Skip Arzt Men’s 3rd Novice Classic Physique, 3rd Masters Classic Physique
Matt Smith 2nd Masters Classic Physique, 4th Novice Classic Physique

 

Team PROformations at the 2017 NPC Midway USA Championships

Team PROformations, the competitive team of Life Transformations Personal Training, had a group of bodybuilding, physique, classic physique, bikini, and figure athletes compete at the 2017 NPC Midway USA Championships on May 13, 2017 in St Louis, MO. All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

Anthony Elayan- Men’s Classic Physique 2nd Place, Men’s Bodybuilding Light heavy 2nd Place

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Team PROformations at the 2017 NPC Midwest Championships

Team PROformations, the competitive team of Life Transformations Personal Training, had a group of bodybuilding, physique, classic physique, bikini, and figure athletes compete at the 2017 NPC Midwest Championships on April 4, 2017 in St Louis, MO. All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

Ricky Hicks- Novice Men’s Physique 2nd Place, Open Men’s Physique 6th Place

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Team PROformations at the 2016 NPC New England Championships

Team PROformations, the competitive team of Life Transformations Personal Training, had a group of bodybuilding, physique, classic physique, bikini, and figure athletes compete at the 2016 NPC New England Championships, on October 29, 2016 in Boston, MA. All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

Peter McAvoy- 1st Place Bodybuilding Masters 50+

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Team PROformations at the 2016 NPC All Star Championships

Team PROformations, the competitive team of Life Transformations Personal Training, had a group of bodybuilding, physique, classic physique, bikini, and figure athletes compete at the 2016 NPC All Star Championships, on October 29, 2016 in Overland Park, KS. All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

*Team Placed- OVERALL TEAM AWARD*

Darian Barker- 3rd Place Novice Bikini

Kaleigh Sheridan- 1st Place Open Figure

Robert Krystl- Open Men’s Physique

Marty Chamberlain- 2nd Place Open Men’s Physique

Marvin Shumate- 3rd Open Men’s Physique

Joey Gallo- 1st Place Novice Bodybuilding Light Heavy, Novice Bodybuilding OVERALL, 1st Place Open Bodybuilding Light Heavy

Jeremy Simons-1st Place Military Men’s Physique, 1st Master’s Men’s Physique, 2nd Place Open Men’s Physique

Angie Simons- 4th Place Military Bikini, Open Bikini

Ashley Tipton- 2nd Place Novice Women’s Physique, 3rd Place Open Women’s Physique

 

Team PROformations at the 2016 NPC San Antonio Classic

Team PROformations, the competitive team of Life Transformations Personal Training, had a group of bodybuilding, physique, classic physique, bikini, and figure athletes compete at the 2016 NPC San Antonio Classic, on October 22, 2016 in San Antonio, TX. All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

Patience Rye- 1st Place Open Figure

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Team PROformations at 2016 NPC Pink Muscle Fest

Team PROformations, the competitive team of Life Transformations Personal Training, had a group of bodybuilding, physique, classic physique, bikini, and figure athletes compete at the 2016 NPC Pink Muscle Fest, on October 8, 2016 in St. Charles, MO. All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

Michelle Fineshriber- 3rd Place Masters Figure, 3rd Place Novice Figure, 5th Place Open Figure

Ashley Tipton-  2nd Place Novice Women’s Physique, 4th Place Open Women’s Physique

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Personal Training Lee’s Summit

Life Transformations Personal Training in Lee’s Summit is locally owned and operated.  Robert and Molly Wichman work together to share their passion for fitness and health with their clients and trainers.  If you want to join a fitness environment focused on “fitness,” then Life Transformations Personal Training is for you.

Personal Training – If you are just starting out or a seasoned veteran, Personal Training can help you meet your goals.  Our wide range of trainers and time slots allows for every body and skill level to train in our positive environment.  Training sessions run 30 or 60 minutes for one to five days per week.

Some members ask…is Personal Training for me.  Yes, Personal Training is for you!  Everyone can benefit from a trainer.  Motivation, proper form, workout education, weight loss support, and many more benefits come from working with a Personal Trainer at Life Transformations Personal Training.

If you are ready to get started, it is best to meet with a Personal Trainer to discuss your goals and allow us to guide you to the best program to help you reach your goals.  Check out some of our Client Transformations.

Small Group Training – Just like Personal Trainer but with a small group.  If you have a group of friends to workout with or want to join a group we can help you reach your goals.  Groups start with THREE COMMITTED INDIVIDUALS.  So, grab some friends and head on up to get your Small Group Training started today!

Nutritional Guidance– Do you struggle with weight loss even though you workout?  Healthy nutrition and portion control can help your hard work at the fitness  center show.  Meet with a trainer to learn how we can help you.

Many times our fitness center members and personal training clients eat healthy, but maybe to much or at the wrong times.  Learn how proper nutrition can fuel your workouts and your body.  Portion control, food group education, nutrition labels education, healthy eating tips, making nutrition fit your busy lifestyle and many more nutritional education tips are a part of our Nutritional Guidance Program.

Contest Preparation Services- Are you ready to step on stage as an NPC bodybuilder, figure, fitness, bikini, or physique competitor?  Then, PROformations Team is the place for you.  Athletes from Kansas City and the surrounding areas can contact the PROformations Team for additional contest prep information.  Training, nutrition, posing, stage presence, and more are available.