- Fitness model Nathan Hoeness spends the fall and winter doing what’s known as bulking.
- He eats up to 4,000 calories a day to help his muscles grow.
- Honess eats in calorie deficit in the spring to reveal the muscle he built in the fall and winter.
It may seem odd for a fitness model, whose job is to look as slender and muscular as possible, to spend the fall and winter putting on weight – but that’s what many bodybuilders like Nathan Hoeness do in what’s known as the bulking season.
Honess, 42, is a fitness competitor, model, trainer and Bio synergy The UK ambassador, he will spend the next six months gaining up to 22 pounds by eating 4,000 calories a day so he can build muscle.
“Increasing is the process of eating in excess of calories,” he told Insider. “The surplus is achieved when you consume more food than the body needs. These extra calories provide the muscles with an incentive to grow.”
“Bulking helps achieve more muscle and size. Plus, the extra calories give you more energy to lift heavier—and more intensely—in the gym, which is essential for muscle growth.”
“You can also enjoy more food,” he said.
Then the bulk in fall and winter follows a cut in spring, when he eats less to introduce a calorie deficit and fat loss, exposing the muscle he spent months building.
Hoeness currently weighs 152 pounds. It can reach a height of 174 pounds during pregnancy.
“You don’t want to gain a lot of extra weight even though it’s hard to lose it,” he said.
Honess prefers a “clean” size over a “dirty” size.
There are a number of methods for consumption, including what is known in the industry as “clean” and “dirty,” although nutritionists generally caution against classifying food as “good” and “bad.”
Honess said to avoid the “dirty” block, which includes eating large amounts of processed foods like ice cream, pizza and chips, because they are low in protein, high in fat, and can cause fat gain.
Instead, Honess opts for healthy bulk foods like oatmeal, sweet potatoes, and protein shakes.
When bulking, Honess eats up to 7000 calories more than usual per week
Honess eats up to 4,000 calories a day during the bulk, and keeps track of everything he eats MyFitnessPal. When he’s not breeding, he eats about 3,000 a day to maintain his muscle and weight and eats many of the calories he burns.
Hoeness said he needs to eat upwards of 3,500 calories a week to gain one pound. In order to gain 1-2 pounds per week, he eats an extra 500 to 1,000 calories per day — or up to 7,000 calories per week.
It can be difficult to reach the high-calorie goal with “healthy” foods, he said.
“At clean volume, I often struggle with getting calories above my target calories, so sometimes I risk adding a lot of sugar and processed foods to make up for the extra calories I need to get in,” Hoeness said.
the three nutrients; Protein, carbohydrates and fats make up the food we eat. Hoeness’ goal is to ensure that 30% of his daily food intake is protein Research Shown to aid in muscle strength and growth when combined with strength training.
“It’s a mixture of fat and carbs but it tends to be 25% fat and the rest carbs,” he said.
Honess Doesn’t Do Extra Cardio When Bulking
Hoeness keeps his regular weightlifting routine while building muscle mass, with less focus on cardio as this can sometimes affect muscle gain.
“Being a 100% natural fitness model, and at 42 I’m on the cusp of developing my muscles to the fullest, so I work on the weaker areas; I exercise my legs two days a week on the back of my leg and two days on the upper body,” Hoeness said. “.
“I tend to do HIIT (High Intensity Interval Training) classes with my clients daily to maintain overall fitness plus I’ll be on my feet and doing at least 15,000 steps per day on average,” Hoeness said.
“However, I tend not to do any extra cardio in the hypertrophy phase.”
It also focuses on stretching to stay flexible and mobile.
What Hoeness Eats in a Day Bulking:
Breakfast: Four whole eggs and one egg white with two pieces of toast.
Lunch: Dinner of roasted turkey or beef with lots of different vegetables, plus mashed potatoes for carbs.
Dinner: ground beef with rice. Fish (mainly salmon) and chicken dishes with vegetables and a source of carbohydrates such as rice, pasta, sweet potatoes, or white potatoes.
Snacks: Up to three snacks such as protein shakes, protein bars, cottage cheese, fruit juices, quark cheese, puddings, a pack of flavored chicken, and yogurt.
Drinks: 101 to 169 ounces of water, three cups of coffee (black, white or cappuccino).
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