recommending bulking to you. But what exactly is bulking and how do you achieve it?

但增肌的定義是什麼 你又該怎麼做呢

The concept of bulking is pretty simple: just eat more calories than you expend. Over time,

增肌的概念非常簡單： 只要吃的卡路里比你消耗得多

given that the calories you're consuming contains sufficient protein and you're training frequently,

隨著時間，你所吸收的卡路里含有充分的蛋白質，加上經常的訓練

you'll add on more muscle and consequently add on more pounds.

你將會增加更多肌肉並且增加體重

Let's look at bulking as building a pyramid. The pyramid will represent your muscle, and

讓我們把增肌看作建造金字塔 金字塔代表你的肌肉

the builder will represents your training. In order to have the builder build the pyramid,

建築工代表你的訓練 為了讓建築工建立金字塔

you're going to have to give him bricks in the form of protein. The more bricks you give

你必須給他磚頭(蛋白質) 你給她越多磚頭，金字塔會蓋得更大

him, the bigger he can build the pyramid. Of course, you're gonna have to pay him and

當然，你要給他薪水和居住所

also give him shelter, so you supply him with enough incentives in the form of the macros

提供他足夠的激勵(大量碳水化合物與脂肪)

carbs and fats. You can tell him to build faster by training more frequently and intensely,

你可以要求他蓋得更快，藉由更頻繁激烈地訓練

but he's going to only go so fast, so giving him extra bricks doesn't means he going to

但速度只能那麼快，給他更多磚頭並不表示他會更快地蓋金字塔

build you a pyramid any quicker. Of course, pharaoh dude here doesn't like the look of

當然法老王並不會喜歡放在地上的這些磚塊的

all these bricks lying around, so he ask other dudes to take them away, break them down,

他會要求其他人帶走或分解磚頭

and put them into storage. On top of this, it's also easier for the builder to place

並把它們儲存起來

bricks at the beginning of the construction and becomes increasingly harder the taller

除此之外，建築工在施工開始時放置磚塊很容易，但金字塔蓋得越高會越難放

the pyramid becomes. Same goes for building muscle, where it's easier to put on muscle

同樣的道理 一開始很容易讓肌肉增加

in the beginning but as you come closer to your growth potential ceiling, the more difficult

但是當你接近成長潛力上限時，增加肌肉會變得更困難

it is to put on new muscle. So by the look of it, eating more will build

從現在的情況看來，吃得更多讓你變大隻，但這只是在一定程度上

you mass, but it's only to a certain extent. And that's where a lot of bulkers make THE

有一個許多增肌者會犯的致命錯誤，他們沒有監控熱量

crucial mistake of not monitoring their calories. They want to get as big as they can, but they

他們想盡可能地變大隻

overdo to a point where most of the food they eat gets stored away as fat rather than used

但他們吃的大部分食物都被儲存為脂肪而非建立肌肉

for building muscle. It's widely believed that perhaps your body only synthesizes about

普遍認為你的身體每週可能只合成約0.25到0.5磅的肌肉

a quarter to at most a half a pound of muscle per week, given you're training effectively

即使你有效率地訓練並引發最佳肌肉蛋白合成和減去類固醇，

enough to illicit optimal muscle protein synthesis and minus steroids.

00:01:47,160 --> 00:01:52,080 以熱量來說，你必須吃的比需要的卡路里還多，或TDEE(每日總消耗熱量)

In caloric terms, you're going to have to eat above your maintenance calories, or TDEE,

總共 每日 能量 消耗 的縮寫

short for total daily energy expenditure. At a half a pound of muscle per week, that's

以一周半磅的肌肉，大約要每天超過TDEE 250 卡路里， 不幸的事，許多增肌者無法做到

roughly 250 calories above your TDEE per day. Unfortunately, that's not what many bulkers

假設這數字接近2500而不是250，表示 肥 胖

do. Heck, that number might be closer to 2500 rather than 250. And of course, that means

所以增肌是可行的 但重要的是不要做得太超過

fatty fatty. So bulking does work, but it's important to

為了安全和一些緩衝

not overdo it. To be safe and give yourself some cushion, consuming roughly 500 to 750

吸收超過TDEE大約500至750卡路里是增肌最適當的技巧

calories more than your TDEE should be just about right to do the trick for bulking. And

還有確保增肌所需的而外卡路里主要來自蛋白質

also make sure the "bulk" of the added calories comes mainly from protein. This ensures that

這確保你獲取足夠營養去達到最大增肌潛力而且避免儲存脂肪

you are taking enough nutrients to reach maximal muscle building potential as well as avoiding

但事實上，還是有許多可能會儲存一些脂肪

storing fat away. But to be real, there's still pretty much

但總比儲存大量且不受控的脂肪好

a guaranteed chance that you'll store some fat away, but it's better than storing way

還有，去健身房驗證你所增加的卡路里

too much fat away in a large, unmonitored bulk. And on top of that, make sure you're

給它一個表現的機會看它如何作動

hitting the gym enough to justify the added calories. Give it a shot and see how it goes!

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