6 Bulking Ways When Fasting, Smooth Worship And Muscle Period Still Increase

Bulking during fasting (freepic)

YOGYAKARTA - Fasting is often considered a challenge for those who want to bulk or increase muscle mass. With limited eating time and lower energy, many people think that bulking during fasting is impossible. Even though bulking during fasting can still be done with certain steps.

Many people do bulking to increase muscle mass so that the body is more full or muscular. The bulking program is carried out by consuming high solid foods of carbohydrate and protein, as well as exercising regularly. So how to bulk up when fasting, when eating time is limited and energy is limited?

Bulking while fasting can still be done as long as you apply the right methods. There are somebulking tips during the fasting month in order to form muscle mass optimally and not make you tired.

Here are some ways of bulking that you can do to stay healthy and productive in building a body without neglecting the obligation to fast:

Bulking is a phase in a body formation program that aims to increase muscle mass by increasing calorie and protein intake. During fasting, you have a limited meal time. Therefore, special strategies are needed to be able to meet calorie and protein needs without experiencing excessive energy deficits.

In order for the bulking process to remain optimal during fasting, you must calculate daily calorie needs based on weight, height, activity level, and weight gain targets. The main focus in bulking is consuming calories in the number of surpluses, which is more than the body burned.

Make sure to divide the macronutrient with the right proportion. You need protein intake of 1.6 - 2.2 grams per kg of weight to support muscle growth. In addition, you need carbohydrates as the main energy source that helps restore and perform exercise.

During the fasting month, there are two main times to eat, namely when suhoor and breaking the fast. During sahur, eat high protein and healthy fat foods to provide durable energy and prevent loss of muscle mass. The ideal example of the sahur menu includes eggs, fatless meat, avocado, nuts, and foammeal.

When the time is open, start with snacks such as dates and water to restore energy quickly. After that, eat foods rich in complex carbohydrates, high protein, and healthy fat. To ensure that the body gets nutrients throughout the night, consumption of high protein foods.

Precise exercise selection also plays an important role in the success of bulking during fasting. It is better to focus on compound training such as squat, deadlift, bench press, and pull-ups involving many muscle groups.

for the frequency of exercise, ideally do practice 3-5 times a week with maintained intensity. Exercise can be done before breaking the fast so that you can immediately get nutritional intake after that, or a few hours after breaking the fast so that the body has enough energy.

Apart from food, you can also take supplements to support the bulking program. Some supplements can also help meet nutritional needs during bulking, including Whey Protein, Creatine, Multivitamins, and so on.

Enough sleep is very important during the bulk because the recovery process and muscle growth occur during sleep. Try to get 7-9 quality hours of sleep every night. In addition, proper stress management so that the hormone cortisol does not increase, which can inhibit the bulking process.

Those are somebulking tips during the fasting month so that they can still increase muscle life even while fasting. Bulking during fasting is not impossible if done with the right strategy, starting from regulating the diet, choosing the appropriate type of exercise, and ensuring optimal recovery.

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