Processed meats, such as sausages, bacon, and ham, often find their way into our diets, but they are not the best choices for muscle development. These meats are typically high in sodium and saturated fats, which can be counterproductive to our muscle-building goals.
Meat is great for growing muscles, but steer clear of processed meats, like bacon, hot dogs, and bologna. These are also inflammatory foods, and “inflammation in the body competes with muscle growth,” Hunnes explains. Swap these for better-for-you meat options like chicken breast or lean beef.
Rich in protein: Bacon is a good source of high quality protein, which is essential for muscle growth and repair. Provides essential vitamins and minerals: Bacon contains vitamins B1, B2, B3, B5, B6, and B12, as well as minerals like phosphorus, zinc, and selenium. All good for you, this is why it is food.
While bacon and salami can be included in a bodybuilding diet, they are not essential and can be avoided if you prefer healthier, leaner protein sources. Prioritizing whole foods and maintaining a balanced diet will be more beneficial for both bodybuilding and weight control.
More than half of the fats in bacon are unhealthy because they're high in cholesterol, and studies have shown that eating these fats causes unwanted weight gain.
The exact amount of how much processed meat is safe to consume is still unknown. However, the American Heart Association recommends a maximum consumption of 100 grams of processed meat per week, which comes out to about 13 grams per day — just over one uncooked slice of bacon.
Nutrition: The Foundation of Bulking
Caloric Surplus: You want to eat in a caloric surplus to bulk up in 7 days. This means consuming more calories than your body burns. Calculate your Total Daily Energy Expenditure (TDEE) and add 500-1000 calories per day to it. This extra energy will fuel muscle growth.
Bacon. Bacon is better at breakfast than after a workout. This breakfast treat is actually OK in moderation, but only if you eat it at the start of your day, when it can prepare you to burn calories throughout the day, not at the end of your workout.
There's a big difference between filling up on nutritious homemade meals (clean bulk) and eating junk food all day to hit your macros (dirty bulk). Dirty bulking likely leads to more fat gain than muscle gain. The best and healthiest option for your client is to eat for clean bulking.
In light of the more recent evidence, it's best to reduce your intake of all processed meats to once every couple of weeks. So, keep your bacon intake to a minimum – eating it no more than every couple of weeks is best.
Chicken. It's far lower in saturated fat -- the most harmful kind -- than most red meat. A 3-ounce serving has 25.9 grams of protein along with essential amino acids, iron, and niacin. These help with cell growth and metabolism.
Bacon is a decent source of protein and provides several nutrients, including B vitamins and selenium. However, it is processed meat and often contains preservatives, like nitrites, which have been linked to adverse health effects. Bacon is also high in sodium, which can elevate blood pressure.
It's important to avoid foods that are high-fat. That means no fried foods, bacon, sausage, ribs, ribeye steak, fast food, lasagna, fettuccini alfredo, cheese-based soups or foods made with butter or heavy cream. Also avoid foods high in fiber, as they will cause gas and bloating.
It might be tempting, but skip the drive-through on the way to the gym. Chances are, you'll feel uncomfortably full, and the fat and sugar in most fast food items will keep you from getting the most out of your workout.
The only smell you should detect from bacon is a faint smokiness. Slime: If your bacon is slimy, it's a sure sign that bacteria are present and spreading on the meat. Toss it out! Discoloration: Green, grey, or brown discoloration means that the bacon is no longer safe to eat.
There are other terms for this, such as build mode, but bulking is a common term for this caloric surplus. Dirty bulking is when an individual is in a caloric surplus to build muscle (build mode). However, the individual is eating foods that are carb dense, unhealthy, and ultra-processed out of convenience.
How can I get big muscles in 2 weeks? Getting big muscles in 2 weeks might not be possible, but you can see some changes in muscle size within 2 weeks. Some of the best techniques to build muscle fast are: Pushing as hard as you can against a heavy weight for 10-12 reps.
Eat often. Try to eat every 2–4 hours throughout the day. Aim for 3 balanced meals and 2–4 healthy snacks daily. This is one of the most effective strategies for increasing calories, as well as protein and other nutrients, to support weight gain.
Chips. While potato chips have never been confused as a health food, what's surprising is that out of all the foods that can cause you to gain weight - soft drinks, junk food, ice cream - the greasy potato chip is the worst offender.
New research from the University of Arkansas for Medical Sciences (UAMS) reveals that 100% ground beef packs a bigger punch for muscle protein synthesis than a soy-based counterpart. In fact, the study suggests that a person would need double the amount of soy-based protein to achieve the same results.