Many bodybuilders rely on consuming large amounts of carbohydrates to increase muscle size. But if you want to build muscle, you must increase your overall caloric intake, that is, the caloric intake is much greater than the caloric consumption. It's certainly easy to achieve this by just eating lots of carbs, but it's a mistake.
When you eat too many carbohydrates, these carbohydrates will indeed make you gain weight, but this will cause a lot of water and fat to accumulate in your body. It is well known that carbohydrates can increase the release of insulin in the body, which can easily turn excess carbohydrates into fat and store them in the body. In addition, carbohydrates also carry a lot of water, which can make the body look very bloated and flabby. You may end up gaining a lot of weight without realizing how much muscle you don't have.
The best way to build muscle during the off-season is to increase your caloric intake, but keep your carbohydrate intake moderate and increase your intake of healthy fats such as flax oil, peanut butter, and olive oil. The advantage of this is that these oils will not be easily converted into body fat. On the contrary, they will not only help muscle growth and fat loss, but also give you a healthy heart. More importantly, they will prevent muscle loss. If possible, you can eat salmon 2-3 times a week.
Healthy fat is a good source of calories because it protects muscle size and aids in muscle growth. If you have enough anabolic raw materials in your body, it will be easier for you to build muscle. Plus, you don't have to have too much fat to lose when you're trying to lose weight.
Several off-season muscle-building tips:
1. Intake 300g-400g of carbohydrates every day. This intake is suitable for almost every bodybuilder.
2. Consume 100 grams of healthy fats every day, such as flax oil, olive oil, nuts, etc.
3. Maintain a moderate level of protein intake, but never rely solely on protein to increase caloric intake (normally, consume 1 gram per kilogram of body weight; you can only consume a large amount of protein when you are losing fat) , can be increased to 1.5 grams per kilogram of body weight.