Strategizing A Bulk Diet: A Comprehensive Guide To Eating More

Bulking is a term used to describe the process of eating a calorie surplus diet to build muscle mass. It is often followed by a 'cutting' phase, where the goal is to lose body fat while retaining muscle. The bulking phase can last from months to years, and is a common approach for bodybuilders and athletes looking to increase muscle size and strength. During this phase, it is important to consume a calorie surplus, with a focus on protein-rich foods, to support muscle growth. This involves eating more calories than you burn, typically calculated by determining your basal metabolic rate (BMR) and factoring in your physical activity level.

A successful bulk considers the quality and quantity of food, with a focus on nutrient-dense options. While it may be tempting to indulge in junk food to meet calorie goals, this approach can compromise health and hinder muscle growth. Instead, a balanced diet that includes a variety of whole foods is recommended. This includes lean proteins, such as chicken, fish, and eggs; complex carbohydrates like wholegrains, starchy vegetables, and fruits; and healthy fats found in nuts, seeds, and oils.

In addition to diet, consistent resistance training is crucial to stimulate muscle growth during the bulking phase. This involves challenging the muscles through progressive overload, which can be achieved by gradually increasing weight, reps, or sets over time. By combining a well-structured training program with a calorie-surplus diet, individuals can effectively increase muscle mass and work towards their fitness goals.

How to calculate your calorie intake

To calculate your calorie intake for bulking, you need to determine your Basal Metabolic Rate (BMR) or Resting Metabolic Rate (RMR). This is the number of calories your body burns at rest or the number of calories you need to consume to maintain your weight.

There are several formulas to calculate your BMR or RMR. The Mifflin-St Jeor formula is considered the most accurate for beginners who don't know their body fat percentage. Here is the formula:

For men: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5

For women: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161

Once you have your BMR or RMR, you need to factor in your physical activity level. Multiply your BMR by the appropriate number:

• Very Light Exercise: BMR x 1.375
• Moderate Exercise: BMR x 1.55
• Heavy Exercise Daily: BMR x 1.725
• Extremely Heavy Exercise: BMR x 1.9

This will give you an estimate of the total number of calories you burn in a day.

To bulk up, you need to consume more calories than you burn. A general guideline is to consume an extra 500 calories per day. However, this may vary depending on your specific goals and body composition. It's recommended to consult a registered dietician to determine your individual needs.

It's important to note that not all calories are equal. To build muscle effectively, you need to focus on getting the proper macronutrient breakdown in your diet, including protein, carbohydrates, and fat.

When bulking, your diet should consist of 10% to 35% protein, according to the Academy of Nutrition and Dietetics (AND). Carbohydrates should make up about half of your daily calories, and fat should comprise between 20% and 35% of your total calories.

Remember to choose healthy, nutrient-dense foods to support your body during the bulking process.

How to eat more calories

To bulk up, you need to eat more calories than you burn. This is known as a calorie surplus.

Firstly, you need to work out how many calories your body needs to maintain its existing weight and muscle mass. This is known as your basal metabolic rate (BMR). There are various equations to calculate this, including the Harris-Benedict equation. For men, this is BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years). For women, it is BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years).

Once you have your BMR, you need to factor in your physical activity. If you undertake very light exercise, multiply your BMR by 1.375. For moderate exercise, multiply it by 1.55. For heavy daily exercise, multiply it by 1.725, and for extremely heavy exercise, multiply it by 1.9.

To gain weight, you need to consume at least 500 calories on top of your total daily amount.

• Eat more meals: It can be easier to eat more meals a day than larger meals. Try to eat 4-7 meals a day.
• Eat every 1-3 hours.
• Eat more calorie-dense foods, such as:
• Nuts
• Avocados
• Oily fish
• Cheese
• Olive oil
• Dark chocolate
• Dried fruit
• Whole grains
• Sweet potatoes
• Beans and legumes
• Dairy
• Fruit
• Drink your calories: try smoothies, shakes and juices.
• Add sauces and dips to your meals.
• Eat more protein and carbs.
• Eat more nut butter.
• Eat beans with every meal.
• Carboload with brown rice, sweet potatoes and quinoa.

How to eat more protein

Protein is an essential part of a balanced diet, providing the body with the amino acids it needs to build and restore important structures. It is particularly important for those looking to build muscle, as it helps to heal and strengthen them after exercise.

This will depend on your body weight, physical activity level, and medical history. Most healthy adults need to consume at least 0.8 grams of protein per kilogram of body weight. However, if you are very active, you may need more. The International Society of Sports Nutrition recommends consuming 20-40 grams of protein every three to four hours for muscle growth and performance.

How to Increase Your Protein Intake

• Eat protein first at mealtimes. Eating protein first can help you feel fuller for longer and stop you from overeating.
• Replace cereal with eggs at breakfast. Eggs are a great source of protein and can help you stay full for longer than many breakfast cereals.
• Choose Greek yoghurt. Greek yoghurt is a versatile, high-protein food, containing twice as much protein as traditional yoghurt.
• Add peanut butter to your diet. Peanut butter is a delicious, high-protein food that goes well with many ingredients.
• Eat more legumes and beans. These are a great source of protein, fibre, and antioxidants.
• Include a high-protein food with every meal. Aim for 30-40 grams of protein at each meal to promote fullness and preserve muscle mass.
• Snack on cottage cheese. Cottage cheese is a high-protein food that can be enjoyed on its own or with chopped nuts or seeds.
• Bulk up salads with beans. Adding beans to your salad will give you an extra 7 grams of protein.
• Use Greek yoghurt instead of sour cream. Greek yoghurt has a similar consistency to sour cream but contains more protein per serving.
• Add eggs to avocado toast. Avocado toast is a popular breakfast choice, but you can increase the protein content by adding two eggs, bringing the total to 22 grams.
• Top your food with chopped almonds. Almonds are a great source of magnesium, fibre, and healthy fats, and they provide 6 grams of protein per ounce.
• Choose leaner, larger cuts of meat. Opting for leaner cuts of meat can help boost the protein content of your meal while keeping the calorie count low.

By incorporating these tips into your diet, you can easily increase your protein intake to support your health and fitness goals.

How to eat carbs and fats

Bulking is a phase of bodybuilding that focuses on gaining muscle mass. To build muscle, you need to be in a calorie surplus, consuming around 10% more calories than your body requires. This will inevitably lead to some fat gain, but when combined with an intensive weight training program, this extra fat will be turned into new muscle.

Carbohydrates

Carbohydrates are your body's main source of energy. When you consume carbs, they are broken down into glucose, which is then used to replenish glycogen stores in your muscles. When you train, your muscles rely on these glycogen stores for energy. Consuming adequate carbs before training reduces glycogen depletion and improves your workout performance.

It is recommended that 45-60% of your calories come from healthy, slow-digesting carbohydrates. Good sources of carbs include:

• Grains (brown rice, oatmeal, whole-grain bread)
• Fruit, especially berries
• White potatoes and sweet potatoes

Fats

Fats are an essential part of your diet, providing your body with energy and supporting cell growth. It is recommended that 15-30% of your calories come from healthy fats. Aim to consume unsaturated fats, also known as "healthy fats," and limit your intake of saturated and trans fats. Good sources of healthy fats include:

• Nuts and nut butters (almonds, walnuts, peanut butter)
• Avocados and avocado oil
• Oily fish (salmon, mackerel)
• Olive oil
• Coconut oil

Putting It All Together

Bulking is not an excuse to eat whatever you want. It is important to track your macronutrient intake and ensure you are getting the right balance of carbs, fats, and protein. A proper ratio would be:

• 45-60% of calories from carbohydrates
• 15-30% of calories from fats
• 30-35% of calories from protein

Meeting your calorie and macronutrient goals can be challenging. Here are some tips to help you:

• Space out your meals and eat smaller portions.
• Focus on weight training rather than cardio.
• Drink your calories with sugar-free fruit juice, smoothies, or healthy oils.
• Add variety to your dishes with vegetables, sauces, or glazes.

Foods to eat and avoid

Foods to Eat

When bulking, it is important to eat a variety of nutrient-dense foods to support muscle growth and overall health. Here are some food groups to include in your diet:

• Protein: This is key to supporting lean muscle development. Aim for 2g of protein per kg of body weight per day. Examples include lean chicken, beef, salmon, eggs, and dairy.
• Carbohydrates: Carbohydrates are essential for energy and should make up around 55-60% of your calorie intake. Focus on complex carbohydrates such as whole grains, oats, rice, and sweet potatoes.
• Healthy fats: Don't be afraid of including healthy fats in your diet. Avocados, nut butter, fatty fish like salmon, and oils such as coconut oil and olive oil are great choices.
• Vegetables and fruits: Don't forget your veggies! Broccoli, leafy greens, tomatoes, and asparagus are excellent choices. Also, include low GI fruits like oranges, apples, berries, and grapes to help with your calorie intake.

Foods to Avoid

While bulking, it is best to limit or avoid the following foods:

• Alcohol: Alcohol can negatively affect your ability to build muscle and lose fat, especially when consumed in excess.
• Added sugars: These provide a lot of calories but few nutrients. Examples include candy, cookies, doughnuts, sugary drinks, and sports drinks.
• Deep-fried foods: These may promote inflammation and, when consumed in excess, can contribute to disease. Examples include fried fish, French fries, and onion rings.
• High-fat foods: Before working out, avoid fatty meats, buttery foods, and heavy sauces or creams, as they can slow digestion and cause stomach upset.
• High-fibre foods: Similarly, before a workout, stay away from beans and cruciferous vegetables like broccoli, as they can cause digestive issues.

Frequently asked questions