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 2017 NPC Jr Nationals

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 Jr Nationals, on June 17-18, 2017 in Chicago, IL. All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

Jeremy Simons- 6th Men’s Physique

Angie Simons- 13th Bikini

team proformations kansas city bodybuilding and figure contest prep services i15 team proformations kansas city bodybuilding and figure contest prep services ii15 team proformations kansas city bodybuilding and figure contest prep services ij15 team proformations kansas city bodybuilding and figure contest prep services lj15

Team PROformations at 2017 NPC Muscle Mayhem 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 Muscle Mayhem Championships, on June 10, 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.

Keith Williams- 13th-IFBB Men’s Bodybuilding

Brandy Norris- 1st-Fitness

Dejuan Gardenhire- 2nd Novice Classic Physique

Juan Aguilar- 1st Novice Men’s Physique, 1st Open Men’s Physique, OVERALL Novice Men’s Physique

Ricky Intharaphet- 1st Novice Classic Physique, 1st Open Classic Physique, 3rd Novice Light-Heavy Bodybuilding, 3rd Open Light Heavy Bodybuilding

Melissa Lantz- 5th Novice Figure

Alberto Guardado- 1st Masters Men’s Classic Physique, 3rd Novice Men’s Classic Physique, 2nd Open Men’s Classic Physique

Rick Zungia- 1st Masters Bodybuilding, 1st Novice Bodybuilding, 3rd Open Bodybuilding

Kim Zungia- 2nd Masters Figure, Open Figure

Anthony Elayan- 1st Novice Men’s Classic Physique, 1st Open Men’s Classic Physique, 4th Masters Men’s Classic Physique, OVERALL Novice Men’s Classic Physique, OVERALL Open Men’s Classic Physique

Seth Snodgrass- 2nd Novice Classic Physique, 4th Open Classic Physique

Omar Pena-Estrada- Men’s Physique

no images were found

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

npc midway usa championships team PROformations kansas city contest prep coach 11 npc midway usa championships team PROformations kansas city contest prep coach npc midway usa championships team PROformations kansas city contest prep coach 1 npc midway usa championships team PROformations kansas city contest prep coach 21

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

npc midwest championships team PROformations kansas city contest prep coach

Stage Ready Seminar

Join Team PROformations and Robert and Molly Wichman for a FREE Stage Ready Seminar at World Gym in Merriam, KS. This is a great opportunity for Kansas City bodybuilding, figure, fitness, bikini, and physique competitors.

Open to competitors, those thinking of competing ,or workout
enthusiasts. Learn how to setup your training, stage look, and MUCH MORE! Free Admission

Figure * Bikini * Fitness * Bodybuilding * Physique * Classic Physique

Hosted by Team PROformations
Robert Wichman Top National Level NPC Bodybuilder, NPC Judge
Molly Wichman IFBB Fitness Pro, NPC Judge

Saturday, January 28, 2017 at 2:00pm
World Gym, 6501 E Frontage Rd, Merriam, KS

*Join us at 12:00pm for a group workout.

Phone 816-217-2762 or email mwichman11@gmail.com
*Call or email to ask additional questions or RSVP.

team-proformations-npc-kansas-city-world-gym-merriam-ks

 

 

Team PROformations at the 2016 NPC Texas Cup

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 Texas Cup on December 10, 2016 in Houston, 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- Open Figure

Angie Simons- Open Bikini

team-proformations-kansas-city-bodybuilding-and-figure-contest-prep-services-a131 team-proformations-kansas-city-bodybuilding-and-figure-contest-prep-services-a1315

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+

team-proformations-kansas-city-bodybuilding-and-figure-contest-prep-services-new-england-championships