Milly Gaines
Bulking is a strategy used by bodybuilders to increase muscle size and strength. It involves consuming 10–20% more than your daily calorie needs in addition to weight training. The amount of calories you need to consume while bulking depends on your body size, activity level, and goals. A 2,000-calorie diet is considered standard, but you may need more depending on these factors. For example, a 200-pound adult would need 200-300 grams of protein per day on a bulking diet. It's important to focus on nutrient-dense foods and to eat a variety of fruits and vegetables to ensure adequate vitamin and mineral intake. You can use a TDEE calculator to estimate your maintenance calories and then add 250-500 calories to that for bulking.
Characteristics and Values of a Bulking Diet
| Characteristics | Values |
|---|---|
| Calorie Intake | 10-20% more than your daily calorie needs; 2,000-calorie diet is standard but may vary depending on activity level, body size, and goals |
| Macronutrient Breakdown | 10-35% protein; remaining calories from carbohydrates and fats |
| Meal Frequency | Eat at least six times per day |
| Nutrient-Dense Foods | Fruits, vegetables, starchy vegetables, oats, eggs, oily fish, olive oil, coconut oil |
| Supplements | Fish oil, protein powder, protein shakes |
| Training | Weight training, weight/resistance training |
| Tracking | Calorie-counting apps, notepads |
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What You'll Learn
Calorie surplus is essential for bulking
Bulking is a strategy used by bodybuilders to increase muscle size and strength. It involves consuming 10–20% more than your daily calorie needs in addition to weight training. A calorie surplus is essential for bulking as it provides the body with ample energy to build muscle.
When in a calorie surplus, the body is unlikely to break down muscle for energy, as there are surplus calories to use as energy. In contrast, when in a calorie deficit, the body lacks the calories from food to meet daily energy needs, and so it breaks down mass, ideally fat mass, to fund this shortfall.
To bulk, you need to build new muscle by doing weight or resistance training. As your muscles recover from strength workouts, it's important to consume more calories than normal to gain muscle mass, and to focus on getting the proper macronutrient breakdown in your diet. This includes consuming more calories from all three macronutrient groups: protein, carbohydrates, and fat.
The amount of calories you need to consume to bulk will depend on your activity level, body size, and goals. A 2,000-calorie diet is considered standard, but you may need more depending on these factors. For example, to build lean muscle mass instead of fat, you need to eat 2,000 to 2,500 additional calories per pound gained. You can use a TDEE calculator to estimate your maintenance calories and then add 250-500 calories to that to bulk.
It's important to focus on nutrient-dense foods when bulking to support muscle growth and overall health. This includes a variety of fruits and vegetables, healthy fats, and quality protein. Oats, eggs, and oily fish such as salmon are good sources of healthy fats and protein.
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Focus on nutrient-dense foods
Bulking involves consuming 10–20% more than your daily calorie needs in addition to weight training. This equates to a 250-500kcal daily calorie surplus. While it may be tempting to fill up on high-calorie, nutrient-poor foods to achieve this, it's important to focus on nutrient-dense foods to support muscle growth and overall health.
A clean bulking program involves meeting your daily caloric needs through nutrient-dense whole foods while maintaining an appropriate macronutrient and micronutrient balance. This is in contrast to a dirty bulk, which involves consuming a large number of calories while disregarding the calorie sources, quality, and nutritional value. While a dirty bulk may lead to faster weight gain, it results in more excess body fat and can cause chronic health issues.
So, what are some nutrient-dense foods to include in your diet when bulking? Here are some options:
- Fruits: apples, avocado, bananas, berries, grapes, kiwi, oranges, pears, pineapple, and pomegranate. Fruits are a tasty, portable, and nutrient-dense source of carbohydrates that can be topped with nut butter to add healthy fats.
- Vegetables: asparagus, arugula, beets, broccoli, carrots, collards, cucumber, kale, mushrooms, and peppers. These provide essential vitamins and minerals.
- Starchy vegetables: arrowroot, jicama, peas, potatoes, rutabaga, and yam.
- Whole grains: barley, cracked wheat, millet, quinoa, and black rice. These complex carbohydrates provide a steady energy supply and are packed with essential vitamins and minerals.
- Legumes: chickpeas, black beans, green peas, lima beans, kidney beans, and black-eyed peas. These are rich in carbs and protein.
- Healthy fats: Olive oil, avocados, and nuts are calorie-dense and provide healthy monounsaturated fats.
- Dairy: Whole milk and cottage cheese provide protein, calcium, and extra fat and calories.
- Protein: Lean beef, eggs, and fish (such as salmon) are great sources of protein and healthy fats.
Remember, everyone is different, and it's important to find the plan that works best for you. Consult a health professional before making any major changes to your diet.
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Include a variety of whole foods
Bulking involves consuming 10–20% more than your daily calorie needs in addition to weight training. A 2,000-calorie diet is considered standard, but depending on your activity level, body size, and goals, you may need more.
A clean bulk focuses on whole, unprocessed foods while generally avoiding processed foods high in fat, sugar, and calories. It is higher in vitamins, minerals, phytonutrients, and fiber. It also tends to prevent excess fat gain.
Fruits
Apples, avocado, bananas, berries, grapes, kiwi, oranges, pears, pineapple, and pomegranate. Bananas are rich in fibre, vitamins, and minerals, making them a great choice. Dried fruits pack the same nutritional punch as regular fruits but are smaller and more calorie-dense.
Vegetables
Asparagus, arugula, beets, broccoli, carrots, collards, cucumber, kale, mushrooms, and peppers.
Starchy vegetables
Arrowroot, jicama, peas, potatoes, rutabaga, and yam.
Healthy fats
Fats from olive oil and coconut oil are a great way to get healthy fats into your diet. Oily fish, such as salmon and sardines, are recommended to be consumed at least twice per week. Salmon is a good source of essential omega-3 fatty acids and protein.
Carbohydrates
Oats are a good source of carbohydrates and can be enjoyed with full-fat milk and protein powder for a calorie-dense breakfast.
Protein
Eggs are a good source of healthy fat and protein. You can enjoy them as a healthy omelette, poached, boiled, or scrambled.
Remember to include a variety of nutrient-dense foods in your diet to support muscle growth and overall health. You can use a calorie-tracking app to ensure you reach your calorie targets.
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Limit highly processed, nutrient-poor foods
Bulking is a strategy used by bodybuilders to increase muscle size and strength. It involves consuming 10–20% more than your daily calorie needs in addition to weight training. While bulking, it is easy to consume high-calorie, nutrient-poor foods like desserts and fried foods to rapidly achieve a calorie surplus. However, it is important to focus on nutrient-dense foods to ensure healthy bulking.
Nutrient-dense foods are rich in vitamins, minerals, fibre, lean protein, and healthy fats. They provide more nutrition per calorie and ensure you get adequate vitamins and minerals, healthy fats, and quality protein. Fruits, vegetables, whole grains, legumes, nuts, fish, and seafood are examples of nutrient-dense foods.
Empty-calorie or nutrient-poor foods, on the other hand, provide a lot of calories but little nutritional value. They are usually categorised into sugar, fat, and alcohol groups. Examples of sugar-rich empty-calorie foods include soda, fruit drinks, baked goods, ice cream, cookies, and cake. Fat-rich empty-calorie foods include chips, pizza, and hot dogs. Alcohol-rich empty-calorie drinks are beer and mixed drinks made with sugary syrups or soda.
To limit highly processed, nutrient-poor foods while bulking, it is important to understand the science of satiety and how it relates to nutrient density. Satiety is the feeling of fullness that makes us stop eating, while satiation is the short-term absence of hunger. Nutrient-dense, high-satiety foods have a higher concentration of nutrients, making it more challenging to overeat. Ultra-processed foods, on the other hand, are designed to hit our "bliss points," maximising palatability and profitability.
- Choose high-protein meals: Opt for grilled meat or seafood with vegetables, which can keep you fuller for longer compared to low-protein snacks like croissants or cookies.
- Avoid processed foods: Stay away from foods containing processed oils and flour, as they are designed to hit your fat and carb bliss points and often have low protein content.
- Limit fortified foods: Fortified foods, such as those with added iron or B2, can further trigger your nutrient bliss points and make them more addictive.
- Make healthy swaps: Instead of traditional snack foods like chips, cookies, and crackers, choose crunchy vegetables with low-fat yogurt-based dips or a handful of unsalted nuts.
- Drink water: Replace sugary drinks with water infused with fruit or unsweetened tea or coffee.
- Focus on whole foods: Include more nutrient-dense, whole foods in your diet, such as fruits, vegetables, lean proteins, and healthy fats.
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Calorie calculators can help determine your daily needs
Calorie calculators can be a useful tool to help determine your daily calorie needs. They can provide a personalised estimate of your calorie requirements, taking into account various factors such as your age, weight, height, sex, and activity level. This information is used to calculate your basal metabolic rate (BMR) or resting metabolic rate (RMR), which is the number of calories your body burns at rest. By factoring in your activity level, the calculator can then estimate the total number of calories you need each day.
There are several calorie calculators available online, such as the Leangains calorie calculator, the Keto calculator, and the standard calorie calculator. The Leangains calculator is based on the equation provided by Martin Berkhan in his book, "The Leangains Method". It is often referred to as the "lean bulk calculator" as it is commonly used for lean bulking practices. This calculator takes into account your diet and activity level to estimate your daily calorie and macronutrient needs.
The Keto calculator is ideal for individuals following a ketogenic diet. It allows you to set a limit on your carbohydrate intake and input your desired amount of protein per pound of body weight. The remaining calories are then allocated to fat macros. Similar to the Leangains calculator, the Keto calculator uses the Mifflin St. Jeor equation, which has been found to be more accurate than other methods such as the Harris-Benedict formula.
Additionally, there are bulking calorie calculators with macro recommendations that can help you determine your calorie needs during the bulking phase of your diet and training regimen. These calculators may ask for information such as your weight, body fat percentage, and activity level to estimate your leanness, muscularity, and resting metabolic rate. By understanding how many calories you burn at rest and factoring in your activity level, you can make more informed decisions about your diet to support your fitness goals.
It is important to remember that everyone is different, and it may take some trial and error to find the diet and training plan that works best for you. Calorie calculators can be a valuable tool to help you make more informed decisions about your nutrition and fitness journey, but it is always recommended to consult with a healthcare professional or a certified nutritionist before making any significant changes to your diet or exercise routine.
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Frequently asked questions
A bulking diet is a strategy used by bodybuilders to increase muscle size and strength. It involves consuming 10-20% more than your daily calorie needs in addition to weight training.
The number of calories you should eat per day while on a bulking diet depends on your body size, activity level, and goals. A 2,000-calorie diet is considered standard, but you may need more depending on these factors. To calculate your daily calorie needs, you can use a TDEE (Total Daily Energy Expenditure) calculator.
While on a bulking diet, it's important to focus on nutrient-dense foods that support muscle growth and overall health. This includes fruits and vegetables, healthy fats, and quality protein. Examples of nutrient-dense foods are apples, avocado, bananas, berries, salmon, sardines, olive oil, and coconut oil.
To know if you're eating enough calories while on a bulking diet, you should track your weight and calorie intake. If your weight hasn't increased over two weeks, you can add 250 calories per day to your diet. Continue this process until you reach your desired weight.
