When you start going to the gym to improve your body shape, you certainly heard inside the hall or online about amplification and blotting. What is the difference between amplification and blotting? And whichever start your journey to get a tight body model muscle and prominent muscles? Or even a bodybuilder's body? This is what I will answer in this article, so that your confusion ends.

What is amplification?
Amplification is intended to work to increase muscle enlargement and is called in English Bulking any muscle amplification, and is by eating large amounts of calories (food), the person's weight increases. Since this person exercises with iron, part of this weight gain is from muscle mass.

There are other terms such as pure muscular hypertrophy, clean bulking or clean amplification. It is by careful control of calories, so that the majority of weight gain from the muscles and not fat.

The reverse is “dirty” amplification, which is by eating large amounts of unhealthy fast food and sweets without any calculation of calories. Of course, the increase in body fat is significant.
There is no balanced person doing the Dirty Bulking on purpose. Pronounced as a joke in foreign forums, or when a person's fat increases dramatically during amplification, they make fun of him doing Dirty Bulking.

From a person who needs muscle amplification:
A slim and weak person needs to increase his weight and size in general.
A person has finished drying and has a fat percentage of 10% or less. He needs to begin to increase his muscles and size to get rid of the appearance of the weak end of the diet.
Bodybuilder in the Off-Season period. These are most of the year in which no major tournaments are held. Bodybuilders work to increase their weight by increasing their food (and stimulants).
A woman or woman with weakness and emaciation. It has a weak and rough bottom like a man. She needs to increase her lower body muscles to gain attractive curves and increase her femininity.
How to amplify muscles:
There is only one way to amplify muscles, especially for beginners, which is to eat more calories than your body consumes. Without this condition your weight will not increase by one gram.
For example, if your body consumes 2300 calories per day (for movement, vital body functions, exercise, etc.), you should eat more than 2300 calories in order to gain weight. You can start calculating your daily calorie needs here.
If you eat less than 2300 calories, you will lose weight. You will not be in a huge stage, no matter how you exercise and take supplements.
What I would recommend to start the exercise is to eat 10% more calories than you need. If your body needs 2300 calories per day, start eating 2300+ 230 = 2530 calories per day (approximately 2500).
Every two weeks or a month you measure the percentage of fat, weight and muscle mass in the body, by tubody or meter sizes. Or even by pictures. Then adjust the amount of daily calories as needed. Because the calculations I made are not Quran and do not reflect 100% reality.
If your weight is constant, you will need to increase your calorie intake by more than 2500, perhaps increasing it to 2700.
If your weight increases more than required, and your fat increases, if 2530 calories too much quantity, and should be reduced.
The optimal rate of muscle increase during amplification is 1 or 1.5 kg per month. That's about 12 kilograms of muscle a year if you exercise normally without steroids.
Of course, this rate depends on your experience in the exercise. If you are a beginner you can increase your muscle mass quickly. If you exercise for years, the muscle increase is slower than 12 kg per year.
It should be noted that muscle amplification depends mainly on the amount of food and not the type. If you eat a small amount of so-called “amplification foods” you will not gain weight. If you eat a large amount of "drying foods" and exceed the required calories, you will gain weight. There is no inflated food and food dried.
What is a macro diet?
Macros are the amount of protein, carbohydrates and fats in your diet. The macros that I recommend during amplification are:

1.6 grams of protein per kg of your weight. (Increasing this will not hurt, but at the same time it will not.)
0.5 g fat per kg of your weight.
The rest of the calories are carbohydrates. This is because carbohydrates are the body's favorite fuel. It increases your energy in the gym and makes you lift more weights and therefore more muscles.
15 grams of dietary fiber per 1000 calories you eat. If you eat 2,500 calories a day, about 30 to 35 grams of fiber per day is required.
Diet program to amplify muscles:
What I recommend is to distribute the required amount of protein (1.6 grams protein per kg of weight) to 4 meals. This is the optimal distribution of increased muscle protein synthesis.

If you weigh 70 kg, you will need 1.6 * 70 = 112 grams of protein per day. Ideal to eat 28 grams protein with every meal. This has nothing to do with the fact that the body absorbs no more than 30 grams of protein, but muscle protein synthesis rates are ideal with the order of protein intake time. Is a matter of time, not quantity.

If you weigh 100 kg, you will need 160 grams of protein per day, or 40 grams of protein with each meal. Thus the myth of the 30 grams protein does not exist.

Despite the advice above, the best number of meals is the number that will help you stick to the diet. If you stick to 3 meals (or 6 meals) better than 4, you will achieve better results in the long run.

 Exercise program to amplify muscles:
Are certainly iron exercises, or resistance exercises in general.

The best program for amplification is calculated and tried. I do not recommend designing a program for yourself. You will make a lot of mistakes, and by 99% the program will not be perfect.
The ideal program relies mostly on free exercises (bar and dumbbells), and the frequency range is mostly from 6 to 12. You can read more in the article: repetitions of strength and amplification.
If you are a beginner, you can start with Starting Strength. Or Eric Helms if your average level. These are just good examples, but there are hundreds of other excellent programs designed by professional scientists and trainers.
There are no so-called massive exercises, and fitness exercises. The goal of only one exercise is to increase muscle mass. Muscle in general has only one thing when the load (weight) increases on it: an increase in size Hypertrophy.
Iron exercises do not ball or tighten and divide or quadruple and do not triangulate the muscles. Just increase their size.
Whatever your goal, tennis model, physical player or bodybuilder, you should work to increase your muscle mass with traditional iron exercises. Your final form will depend on the duration of your workout and the steroids or supplements you take. And not the type of exercise.
A huge bodybuilder, he started out as a weak person and then a fitness model then graded until it reached its current size. He didn't start with a bodybuilder body from the first day in the gym.
You can read more about this point in the article: How to get a fitness model.

The best dietary supplement for muscle amplification:
How to dry the body and muscles:
There is also only one way to dry the body (burning fat). They eat fewer calories than your body consumes. Your body thus compensates for this deficit by burning your fat.

Go back to the previous example, if your body consumes 2300 calories per day, and you eat 1800 calories per day, you will settle a deficit of 500 calories per day.

A deficit of 3500 calories per week. Since 1 kg of fat has about 7,000 calories, you burn half a kilo of fat per week.

Of course, cardio is a catalyst, and the strongest effect is to increase your motor activity. But diet is the foundation.

I met obese people who think that the world of bodybuilding is different from their bitter reality and their multiple attempt to lose weight. They think drying is a new magic way to burn fat, without reducing your food, changing your eating habits and behaviors and increasing your activity.

Bodybuilders who reduce their fat, reduce their food and increase their movement. They work harder than those who attend slimming clinics. Do not try to lie to yourself and delude yourself that there is a fat burning solution that does not require effort and sacrifice.

What is the Macros Drying Diet?
There is little difference between them and the Macros amplification system.

1.6 grams of protein per kg of your body weight, if your weight under 100 kg.
If your body weight is over 100 kg, protein grams are calculated on your non-fat mass, not your total weight.
If your weight is 100 kg and your fat percentage is 35%, then your non-fat mass is 65 kg. Thus, eat 2.5 grams of protein per kg of weight without fat, ie 2.5 * 65 = 162.5 grams protein (almost the same result of 100 * 1.6).
0.5 g fat per kg of your weight.
Rest calories from carbohydrates.
15 grams of dietary fiber per 1000 calories you eat. If you eat 2,500 calories a day, about 30 to 35 grams of fiber per day is required.
Drying program:
The most appropriate number of meals to dry, is the number that helps you stick to the diet. I prefer to distribute daily protein on 3-4 meals evenly.

There is no reason to stick to intermittent fasting or reduce the number of meals to two, if this helps you to stick more.