How to Pack on Size by Roelly Winklaar, IFBB Pro and Team BSN Athlete

Team BSN’s Roelly Winklaar, aka “The Beast” knows that size earns you the prize. Roelly tells us why #SizeMatters.

  1. Get Plenty of Sleep

When trying to put on size I make sure I get 10 hours of sleep a day. Sleep is when human growth hormone production and muscle growth takes place, so if you’re not getting enough sleep, you won’t be achieving your maximum growth potential.

  1. Double up your training

I try to split up body-parts and increase my sessions to twice a day where possible. Multiple sessions allow me to keep sessions short and more intense and ensure I reduce the possible time spent in a catabolic state. xteam-roelly-477x334

  1. Get yourself a workout partner

There is no better advice I can give than getting yourself a good training partner, someone who is really going to push you. Training at the intensity you need to make maximum gains isn’t easy but with the right person who shares your vision, it’s a lot easier.

  1. Eat regularly

I try to eat 8 meals a day – this allows me to not only ensure I am getting enough calories and nutrients but also ensures I remain in a constant anabolic state.

  1. Use a weight gainer

Getting the calories you need through food is hard. Not only does BSN’s True Mass 1200™ give me the calories I need, it also tastes unbelievable and it’s a part of my nutrition that I look forward to. I can’t get enough of True Mass 1200’s strawberry flavour.

  1. Do your cardio

Just because I’m bulking, doesn’t mean I skip my cardio, I still aim to do one hour a day to keep my body-fat relatively low. I normally take my rest on a Sunday – your rest day shouldn’t be forgotten.

  1. Listen to your body

Your body is smart and will ultimately tell you what it needs, if you really feel you need more food or a day off, then take it. This will do your body good and also improve your mental state.

  1. Chill-out

Take time to chill-out – the more time you can take for you the better, as it’s important to keep Cortisol (stress-hormone) levels low. Cortisol is a catabolic hormone and can prevent your gains if you don’t keep it under control.

  1. Unload any unnecessary chores

The one thing I’ve found to be a blessing is having someone else do my meal prep – if it’s possible, try and outsource your meal prep. Not only does this free-up time but it keeps it fresh as they will change up your meals according to your macro specification.Be patient 10. Be Patient You are not going to grow over night, it takes time and dedication. Consume enough calories, take the correct supplementation, train hard and you will get there.   --- True Mass 1200™ For the purest mass gains, you need a lean mass gainer that delivers. True-mass™1200 is an ultra-premium mass gainer, engineered to deliver you with quality calories to help you grow. mass

 Check out Team BSN’s Neil Hill – How to build Muscle guide

When you’re looking to pack on some size, combining smart eating with a highly nutrient-dense formula is the answer. True-mass™ 1200 will support gains by delivering you with an ultra-premium protein and carb matrix. Its dual carb sources include oat flour, a superior source of carbohydrates. Delicious flavours make it the ideal supplement when you need more from your nutrition.   With each serving you’ll benefit from:

  • 54g of multi-source protein. To support the growth and maintenance of muscle mass
  • 1200+ calories. In order to gain weight a positive energy balanced is needed, so you need to take on more calories than you burn in training
  • 210g of dual sourced carbohydrates including oat-flour
  • Incredible taste. Utilises the syntha-6™ flavour technology to ensure you enjoy a remarkably rich and satisfying shake

Roelly Winklaar Egberton Rulove “Roelly” Etienne-Winklaar first came to bodybuilding world’s attention with his overall win at the 2009 NPC Arnold Amateur Championships, where he displayed a rare combination of massive size and shredded conditioning – big things were to come. After earning his pro card, Roelly returned for the 2010 IFBB Arnold Classic and turned plenty of heads with an eye-popping physique that earned him a strong seventh-place finish in a deep field in his IFBB debut. After placing third at the 2010 IFBB Australia Pro Grand Prix, Roelly shocked the bodybuilding world by winning the 2010 IFBB New York Pro. Seemingly out of nowhere, a new star was born. xteam-roelly-478x541 Following such a successful season, including his first invite to the Olympia stage, Roelly was set for an even better future. Strong placings throughout 2011 and 2012 saw him scale the pro ranks but a championship win still escaped him. Then in 2013, Roelly changed his training regime and claimed that elusive title. Adding serious size meant he overcame his opponents to win the IFBB Chicago Pro-Am championship. “The Beast” leaves nothing to chance when it comes to beating the competition. Why does #SizeMatter to you? Tweet @CARDIFFSPORTSNU with your best bulking picture using #SizeMatters