Learn to manage your net volume
A very common question when we are trying to maximize muscle gain during the bulk phase is: How do we know if I am exceeding my body fat percentage? In this article, we’re going to give you a very practical and easy-to-use tool to learn to judge, subjectively and individually, if we really go overboard with excess calories.
LEARN TO ASSESS Hardness
As with the definition phase, it is very important to monitor muscle hardness (accordion effect), if most of the time we discharge and relax the muscles, we are in ideal conditions to reduce muscle mass through gluconeogenesis and not maximize fat loss. Then we get results with a faint appearance, so maintaining a moderate deficit is important, and it would be great to include REFEED in our diet programs, optimizing rest without overtraining.
That is, by manipulating factors such as stress and diet, offering the body enough rest to achieve a state of balance.
This happens in a similar way in the volume phase, we need to program the excess calories to provide the body with enough nutrients so that we can build muscle, but not perform excess excess, when the increase in body fat may be greater than the increase in muscle mass.
Indeed, if we calculate that the target gain in muscle mass of 4 kg in one year (for the intermediate subject) will correspond to 10 g of muscle mass per day (76 g of muscle mass per week), we can easily understand that this excess, it should definitely NOT be very over the top.
NEAT, SET POINT and ANABOLIC RESISTANCE
There are many factors that can cause excess to be more or less high in calories, exercise, NEAT, and other factors that contribute to it.
We must understand that every person has a SETTING POINT, or the point at which the body is in a state of equilibrium, to which it will try to return if we leave it.
The incentives must be constant and sustained over time to get the target point to move and allow us to keep moving forward.
Likewise, we have FEEDBACK from our body to see if the excess is excess, like the texture of fat: when it is too hard, it indicates that adipocytes are filling and that the increase in fat mass is likely much higher to increase fat mass.
When a muscle is full of glycogen and water, its ability to absorb nutrients is reduced, that is, when fat absorbs nutrients, making excess calories UNUSUAL. This is a metabolic situation called anabolic resistance in which muscle tissue begins to develop “deafness” (a mild state of insulin resistance and suppression of Glut-4 in the muscles) and the distribution of macronutrients / calories between the myocyte and the adipocyte begins to be NOT favorable.
To maximize muscle growth, it is interesting to stay in the “flow zone” where muscles are well nourished but suffer HUGE for nutrients, so they will win the battle with adipose tissue. We know what we go through when, while making cheating food, instead of looking fuller and harder, we only notice fluid retention, we swell like a ball, and we even notice softer muscles compared to other times when we eat “Cleaner”.
WHAT TO DO TO TURN THE FILLER
It would be an idyllic moment to introduce the well-known MINI CUT. and make our body sensitive to the correct absorption of nutrients so that the texture of the fat is softer and so that we can continue the CLEANING LARGE phase.
In short, programming the optimal range of body composition within which to move in the long term, which allows us to stay in the “flow zone” where performance is high, flexibility with diet is high, but without achieving a rate of weight gain of more than 2: 1 (fat: muscle). This range will be very subjective depending on the individual setting, but can range from 10-12% for men and 17-19% for women (measured with a plikometer).
To deepen all of these concepts and explore the best nutritional strategies for optimizing body composition, we have a natural tuning workshop in which we demonstrate the right way to get a CLEAN BIG, not a POLLUTED BIG, where the only thing we can do is gain fat throughout the entire process.