Dante Carrillo
Bulking is a technique used by bodybuilders to increase muscle size and strength. It involves eating a calorie surplus of 10–20% more than your daily calorie needs, in addition to weight training. While bulking, it is important to eat nutrient-dense foods and limit alcohol, added sugars, and fried foods. This can be done through a clean bulk, which focuses on whole, unprocessed foods, or a dirty bulk, which involves eating more calorie-dense, nutrient-poor foods. To bulk, you should start by tracking your meals to understand your calorie and macronutrient intake, and then slowly increase your calories and protein intake until you start to gain muscle.
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What You'll Learn
Calorie surplus
Bulking is a technique used by bodybuilders to increase muscle size and strength. It involves eating more calories than your body burns, leading to weight gain in the form of muscle or fat. This is called a calorie surplus.
To bulk up, you should consume 10-20% more calories than your daily needs, in addition to weight training. This equates to around 200-500 extra calories per day, depending on your body weight and training volume. For example, an average-sized 175-pound (79kg) man would add around 250-500 calories to his daily diet. It's important to note that the number of extra calories you need depends on your individual circumstances.
To bulk healthily, it's recommended to focus on nutrient-dense, whole foods. This ensures you get adequate vitamins, minerals, healthy fats, and quality protein. Examples of nutrient-dense foods include fruits, vegetables, lean proteins, and healthy fats. It's also important to limit alcohol, added sugars, and fried foods, as these can negatively impact your health and hinder muscle growth.
To monitor your progress, weigh yourself regularly and aim for a weight gain of 0.25-0.5% of your body weight per week. You can also use calorie tracking apps to help you stay within your calorie budget. Remember, bulking is just one phase of bodybuilding, and it should be followed by a cutting phase to lose any excess fat while maintaining muscle mass.
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Macronutrients
Carbohydrates
Carbohydrates are your body's energy source. If you are working out a lot, you will need to consume a significant amount of carbs to keep up your energy levels. Carbohydrates can be divided into two groups: high-fibre and processed. High-fibre carbohydrates contribute to satiety by slowing digestion and adding bulk to meals. They take longer to chew and digest, increasing feelings of fullness during and after meals. On the other hand, highly processed carbohydrates such as sugary cereals, pastries, cakes, and cookies are high in fat, sugar, and calories, and should be limited.
Fats
Fat is another important macronutrient. It provides energy and ensures that your hormone production is functioning properly. Hormones play a crucial role in building muscle. There are different types of fats, and they have varied effects on satiety. Longer-chain fatty acids and fat sources with greater fibre content, such as avocados and seeds, can enhance feelings of fullness.
Proteins
Protein is the most important macronutrient when trying to put on muscle mass. As a bodybuilder, your daily protein intake should be around 2 to 2.5 grams per kilogram of your body weight. This can be adjusted based on your dietary needs, but the proportion of calories from protein should remain at 30–35% to support optimal muscle growth. To increase your overall calorie intake, you can incorporate less lean protein into your diet.
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Clean bulking
Foods to Eat
- Non-starchy vegetables: Peppers, asparagus, green beans, mushrooms, onions, tomatoes, zucchini, carrots, and celery.
- Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage.
- Dark leafy greens: Spinach, Swiss chard, collard greens, and kale.
- High-quality proteins: Chicken, eggs, lean ground beef, salmon, and tilapia.
- Clean carbs: Oats, bananas, and coconut flakes.
- Healthy fats: Avocados, olive oil, nuts, and seeds.
- Beverages: Water, seltzer, tea, coffee, and kombucha.
Foods to Limit
To maintain a controlled calorie surplus and prevent excessive fat gain, it's important to limit the following foods:
- Highly processed foods: Fried foods, canned soups, sugary cereals, chips, fast food, and full-fat ice cream.
- High-calorie junk foods: Packaged pastries, cakes, cookies, and other high-sugar treats.
- Fatty cuts of red meat: Fatty beef or pork, as well as processed sausages.
- Saturated fats: Margarine, butter, and certain oils.
- Sugary beverages: Soft drinks, sweetened coffee, sweet tea, and lemonade.
Calorie Intake
When clean bulking, it's important to maintain a calorie surplus, which means consuming 10–20% more calories than your daily needs. This can vary depending on your body type and metabolism. Ectomorphs, for example, may need more calories, while endomorphs may benefit from a cyclical dieting strategy with lower calories on rest days. It's recommended to start by tracking your calorie intake and making adjustments based on your progress and how you feel.
Sample Meal Plan
- Breakfast: Oatmeal with banana, coconut flakes, and milled nuts, along with a protein shake.
- Mid-Morning Snack: Cottage cheese mixed with tuna chunks, flaxseeds or chia seeds, and a teaspoon of olive oil.
- Lunch: Chicken thigh or breast with a large serving of vegetables (e.g., broccoli, asparagus, or spinach).
- Afternoon Snack: Greek yogurt with mixed berries and a handful of almonds.
- Pre-Workout: A protein bar or shake to boost your protein intake.
- Dinner: Grilled salmon with quinoa and roasted vegetables.
- Evening Snack: Greek yogurt with peanut butter and a drizzle of honey.
Tips for Success
- Be patient: Building muscle takes time, and clean bulking may result in slower progress compared to dirty bulking.
- Focus on whole foods: Prioritize whole, unprocessed foods to ensure you're getting enough nutrients to support muscle growth and overall health.
- Monitor your progress: Regularly assess your progress in the mirror and on the scale. Adjust your calorie intake accordingly, increasing or decreasing as needed.
- Stay hydrated: Drink plenty of water and herbal teas throughout the day.
- Consider supplements: Certain supplements can support muscle growth and recovery, but always consult with a healthcare professional first.
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Supplements
Protein Supplements
Protein is critical for gaining muscle. To gain muscle, you need to consume more protein than your body breaks down through natural processes. While it is possible to get all the protein you need from protein-rich foods, some people may struggle to do so. In such cases, protein supplements can be beneficial.
Protein supplements are available in various forms, including whey, casein, and soy protein. They can also be derived from eggs, split peas, rice, and hemp seeds. Research shows that adding extra protein via supplements causes slightly more muscle gain in people who exercise than adding extra carbs.
Creatine
Creatine is a non-essential dietary compound found in fish and meat and is also produced naturally in the human body. It is stored in our muscle cells and used during high-intensity muscle contractions. Creatine supplements have been shown to improve muscle strength and increase muscle mass. It does so by increasing the energy supplied to muscle cells, allowing you to perform better during exercise and leading to larger increases in muscle mass over time.
Branched-Chain Amino Acids (BCAAs)
BCAAs consist of leucine, isoleucine, and valine, and they are found in most protein sources, especially animal-based ones like meat, poultry, eggs, dairy, and fish. BCAAs play a critical role in muscle growth, and while they are consumed daily through food, they are also popular as supplements.
Some studies suggest that BCAA supplements may improve muscle gain or reduce muscle loss, but the results vary depending on factors like gender and physical activity level. It appears that BCAA supplements are most beneficial for individuals who are not consuming enough high-quality protein in their diet.
HMB
HMB (beta-hydroxy beta-methyl butyric acid) is a compound that is naturally produced by the body and is responsible for some of the beneficial effects of protein and leucine in the diet. Taking HMB as a supplement can lead to higher levels in the body, which may be beneficial for muscle growth.
Research suggests that HMB supplementation can improve lean body mass gains in previously untrained adults who are starting a weight training program. However, it appears to be less effective for experienced athletes or individuals with weight training experience.
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In addition to the above, fish oil is a popular supplement for heart health, and it is also beneficial for bodybuilding. It is important to note that supplement use should be approached with caution, and it is always advisable to consult a healthcare professional or registered dietitian before starting any new supplement regimen.
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Liquid calories
When it comes to weight gain, liquid calories are often considered more effective than solid calories due to their faster intake and lower satiety levels. This means that you can consume more calories without feeling as full as you would from eating solid food. Additionally, liquids have a smaller thermic effect than solids, meaning they burn fewer calories during digestion.
However, it is important to remember that consuming too many liquid calories can lead to an excessive calorie surplus, which may result in higher cholesterol and blood sugar levels, increasing the risk of chronic diseases. Therefore, it is recommended to maintain a proper calorie surplus and focus on nutrient-dense foods, ensuring that your diet includes a variety of whole, unprocessed foods to support muscle growth and overall health.
To summarise, liquid calories can be a helpful tool for those struggling to consume enough calories to support their muscle-building goals. However, it is important to prioritise whole foods and be mindful of the potential health risks associated with excessive consumption of certain liquid calories.
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Frequently asked questions
A clean bulk diet is considered the best way to increase bulk as it focuses on whole, unprocessed foods while limiting processed foods high in fat, sugar, and calories.
It is recommended to start by eating 200 to 300 more calories than your maintenance number. You can then adjust your calorie intake based on how much weight you gain each week.
Eating more frequent meals can increase your metabolism. It is recommended to eat smaller meals more often, as they will make you hungrier more often.
It is important to eat a variety of nutrient-dense foods to support muscle growth and overall health. Your diet should include non-starchy vegetables, cruciferous veggies, dark leafy greens, lean proteins, and healthy fats.
Liquid calories such as protein shakes or fruit juices are a great way to increase your overall calorie intake and add an array of macro and micronutrients.
