76 MUSCLE & FITNESS / NOVEThehardtruth
Yourbodycangainonlysomuch
muscleinagivenperiodoftime;it’s
dependentonyourgenetics,ageand
trainingage(howlongyou’vebeen
lifting). According to Nate Miyaki,
anutritioncoachtophysique
competitors, a beginner in his teens
up through his 30s can expect to put
on one to two kilos of lean muscle
per month for the first two or three
months of his training. An intermedi-
ate (several months’ to a few years’
experience) might see less than a kilo
a month. An experienced lifter, on
the other hand, should be happy
with just a kilo or two per year.
This means that when you hear
about somebody who “gained 10
kilos in a month,” he really put on
closer to one of muscle and nine of
water and fat. Trainers, equipment
manufacturers and some muscle
“gurus” like to exaggerate results,
but if you measured the body fat ofB
ULKING, AS COMMONLY
understood, is BS. We said it,
and it’s time you accepted it,
too. Telling yourself you can
eat anything you want because
you’re skinny and trying to put on
muscle is just an excuse to eat like
a pig, and you’ll pay for it. Yes, you’ll
gain some muscle, but you’ll also gain
fat, and that fat will obscure your
muscles until you decide you
desperately need to lose it – and then
you’ll have a hell of a time dieting it
off. We’re telling you now: stop
bulking before it’s too late. The
solution to your skinniness might
actually require less food than you
think, and no fancy supplements or
uncomfortable force feedings. (On the
downside, it doesn’t warrant pizzas or
Big Macs, either.) Discover the real
science of gaining weight and
never get fat in the process again.EATING
BIG
This is how an
82-kilo man
could eat to
gain muscle.THE NO-BULL GUIDE TO BULKING