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Transparent Labs Guide To BULK

Meal and Fitness Plan Tactics Based around the Premium Pre Workout BULK

Our legendary pre workout supplement BULK isn’t meant to be run of the mill. Rather, it’s meant for those who seek serious results.

Here, we’ve prepared some real-world lifestyle and training habits that cater to reaching your full potential while taking this specially crafted pre workout.

These ideas are not unique, new, or proprietary. Instead, they are tried, tested, and true; giving bodybuilders real results day in and day out.

Table of Contents

  1. How to Take BULK
  2. How to Train for Mass
  3. How to Eat for Mass
  4. Closing Message from Transparent Labs

How to Take PreSeries BULK

Taking PreSeries BULK is single handedly the easiest part of your muscle building day. Here we’re going to go over every detail to help you get the most out of this world class pre workout.

Consult with your Doctor before Taking BULK if you have or suspect any medical conditions

Dosing BULK

To take BULK all you need is your BULK, water, and a cup (shaker cup optional). From there, new users should begin taking BULK with half a serving, while experienced users can take a whole scoop serving.

Water and BULK

When you take BULK, a full glass of water is recommended. This has duel benefits, by both increasing the rate of uptake for bulk, as well as increasing your hydration levels. With proper hydration, you will experience awe inspiring pumps from our 6 grams citrulline malate + L-norvaline combo.

Mixing BULK

As you mix BULK, you will notice little to no coloration. This is intentional as we do not use harmful dyes. After you add BULK to water, you can shake until dispersed, or stir a standard cup until the powder is dissolved completely. This doesn’t take long.

When using a shaker cup, foaming may occur. This is natural, and due to the large quantities of BCAAs in BULK.

A few minutes after taking BULK, you may feel a tingling sensation on your skin. This is a natural response to the ingredient Beta-Alanine which BULK contains. Do not be alarmed.

Meal Frequency and BULK

BULK has a large but highly specific formula, and is intended to be taken on a relatively empty stomach. We recommend taking BULK 2+ hours after a large meal, or at least 30 minutes after a power snack.

This will allow for BULK to absorb properly into your body, without being bogged down by other stomach contents.

After your workout, we recommend that you eat immediately to maximize your muscle recovery and gains. After all, workouts with BULK tend to be more demanding than other workouts, period.

Training for Mass

Making the most out of BULK

Specific training tactics have always produced specific results. Here, we’re going to go over a few training principles that have throughout history helped deliver strong muscle gains and lean muscle growth.

In order to gain lean muscle mass and strength, you’ve got to whole-heartedly embrace the powerlifting big 3. This includes the bench press, squat, and deadlift.

Compound Lifts: Together, these lifts call upon nearly every muscle in the body to produce triumphant gains in both strength and size.

While these are not the easiest workouts, and to some of you perhaps they are downright intimidating, we have these words of encouragement…

You’re taking Transparent Labs BULK as your pre workout, which was specifically designed to mentally and physically fuel you through these grueling lifts better than the competition. As long as you are hydrated and not in a drastic fast, BULK will help unlock the extra energy you need to power through the grit at times where other pre workouts leave you tired, dizzy, and ready to call it quits.

Volume and Time under Tension:

For bodybuilding, position you’re working sets (after warm-up) to encompass 10-12 reps with the last rep occurring near-failure. Aim for 3-4 sets per exercise

That brings us to Bodybuilding. It has often been thought that bodybuilding is all about strength, but that’s not the case. Rather, bodybuilding continues past strength gains to building symmetrical, aesthetic, ripped muscles. And to do this, time under tension as well as total volume counts.

With powerlifting, you’re going to get incredibly strong by doing low-rep and heavy weight lifts. You’re even going to pack on a lot of mass too. The only problem, you won’t have that cut look, ever.

This is powerlifting versus bodybuilding…

There are two ways to lift for two different types of bodies. First, you can lift extremely heavy for muscle growth, or second, you can balance the weight across more reps to stimulate greater muscle hypertrophy.

Bodybuilding is the tactical balance aiming for max reps and max weight

And for each exercise, you are going to shoot for 3-4 working sets with 10-12 reps each. Obviously towards your last few sets, you may not reach your target rep as weight is increased to maximize strength gains. That’s how it goes.

For the average bodybuilder doing standard split training, you’re going to be utilizing big 3 exercises with their corresponding muscle group. For example, squats on leg day, deadlifts on back day, and bench press on chest day. Simple, right?

Transparent Labs BULK: Lifting to BULK

Paving the way to gains on your frame

 4 by 3 Split

Rolling 6 Day Classic Push-Pull

 Monday - Chest + Light Legs

Day 1 - Chest and Back

  • Flat Barbell Bench Press
  • Incline Dumbbell Chest Press
  • Decline Barbell Chest Press
  • Chest Fly Machine
  • Squats
  • Front Squats

Tuesday - Back

  • Deadlift
  • Lat Pulldown
  • T-bar Lat Pulldown
  • Lat Pulls
  • Shrugs

Wednesday - Rest

Thursday - Legs + Light Chest

  • Squat
  • Front Squat
  • Leg Curl
  • Leg Extension
  • Hip Flexors
  • Back Raises

Friday - Off

Saturday – Arms

  • Seated dumbbell shoulder press
  • One Arm Seated dumbbell Shoulder Press
  • Side Shoulder raises
  • Rear deltoid fly
  • Face Pulls
  • Barbell Curls
  • Triceps Pulldowns
  • Dumbbell Hammer curls
  • Triceps Rope

Sunday - Rest

  • Flat barbell Bench press
  • Lat Pulls
  • Incline Barbell Bench Press
  • Lat Pull downs
  • Decline dumbbell chest press
  • Barbell Shrugs

Day 2 - Rest

DAY 3: Arms + Abs

  • Bicep curls
  • Skull crushers
  • Cable bicep curls
  • Tricep bar pulldowns
  • Elevated curls
  • Tricep rope
  • Ab variation of your choice + cardio

Day 4 - Rest

DAY 5: Legs + Deadlifts

  • Squats
  • Deadlifts
  • Leg Press
  • Hamstrings
  • Adduction/abduction (hip flexors)

Day 6 Rest

Day 7 Repeat Day 1

 

 

 

 

 

 

Eating for Mass

Macronutrient profile to eat while power-building

In order to gain mass, you’re going to need a proper amount of protein, carbs, and fats. But, in order to make all this new-built-mass worth having, we recommend a clean bulk approach. With a clean bulk, the goal is to increase your food intake, while not overloading your body with more food than you actually need.

Here are some macro profiles to consider:

Height 5'8 5'10 6'0
Weight (lbs) 120 130 160
Protein (g) 96 106 129
Fats (g) 48 52 63
Carbs (g) 360 365 375
Total Cals 2247 2353 2584
BMR 1480 1557 1725
TDEE 2043 2139 2349

 

These are a collection of macro profiles for 30 year old men aiming for a 10% daily caloric surplus. As you can see, heights and corresponding weights vary from 5'8 to 6'0 to give you a full spectrum view.

BMR stands for basal metabolic rate. This is your daily caloric burn without doing anything.

TDEE stands for total daily energy expenditure. This is your BMR + caloric burn through activity. In the above examples, that activity is 4 workouts a week for 45 minutes each.

To get these numbers, we used the free macro calculator at IIFYM.com (If It Fits Your Macros).

That’s good to know, numerically… But, what do these numbers actually look like in the currency of food?

What large Macros look like in Terms of Food

Food Protein Fat Carbs
Egg 6 5 0
Chicken Breast 25 7 0
Avocado 3 27 15
Oikos Organic Plain Greek Yogurt 22 0 9
Sweet Potato 2.3 0 23.6
Medium Grain Brown Rice (3/4 cup) 3 1 32
Quaker Instant Oatmeal (Maple) 4 3 32
Ground Beef (90% Lean) (3 oz) 22 10 0
Atlantic Wild Salmon (1/2 filet) 39 13 0
Tilapia (farm raised, 4 oz) 22 1 0

As you can see, in order to bulk up you’re going to be eating a ton of food. The examples above do not meet a complete meal plan. But, they do serve as measurement tools to help you visualize what macros look like.

Something important to note, that confuses a lot of guys when calculating their macros is the actual content of food.

Here is a popular misconception:

Since chicken is protein, if I eat 50 grams of chicken I am getting 50 grams of protein. This is not true!

Chicken is primarily made up of protein, but you need to also factor in the fat and water within the chicken. As a measurement, protein is dry weight. When you eat chicken, it is heavily hydrated, and thus, contains much smaller actual protein content.

Closing Message from Transparent Labs

While Bulk on its own is a great starting point for improving the way you lift, the truth is - you will also need to strategize your time in the gym and kitchen to get those really impressive, jaw-dropping results.

So, eat good, plan your training well, and take your BULK before hitting the weights to ensure you go above and beyond finishing what you started.

 


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