Milly Gaines
Bulking is a term used in bodybuilding to describe the process of adding weight and muscle mass. A bulking diet is a specialised eating plan that promotes weight and muscle gains. This involves eating a calorie surplus, with a focus on consuming nutrient-dense, whole foods to ensure adequate vitamins and minerals, healthy fats, and quality protein. The three major macronutrient groups to focus on are proteins, carbohydrates, and fats. The amount of food consumed will vary depending on individual needs, but it is important to eat a wide variety of nutrient-rich foods across different food groups.
Characteristics of a Bulking Diet
| Characteristics | Values |
|---|---|
| Calories | 10-20% more than the daily weight maintenance calories, which can be calculated using a calorie counter |
| Macronutrients | Carbohydrates, Fats, and Proteins |
| Carbohydrates | Should comprise the largest percentage of the diet |
| Fats | 20-35% of the calorie intake should be from fats |
| Proteins | 30-35% of the calorie intake; 1.6 to 2.2 grams of protein per kilogram of body weight |
| Food Groups | Fruits, Vegetables, Starchy Vegetables, Grains, Meats, Poultry, Legumes, Nuts and Seeds, Oils and Nut Butters, Seafood, Dairy |
| Beverages | Water, Coffee, Diet Soda, Unsweetened Tea, Milk, Fruit Juices (once or twice a week) |
| Foods to Limit | Alcohol, Added Sugars, Deep-fried Foods |
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What You'll Learn
Calorie surplus
Bulking is a term used in bodybuilding to describe the process of adding weight and muscle mass. The bulking phase can last anywhere from months to years, and it involves consuming more calories than your body needs to support muscle growth. This is typically done through a calorie surplus of 10-20% above your daily weight maintenance calorie needs, which equates to around 250-500 extra calories per day. This can be achieved by adding a smoothie between meals or drinking milk before bed for extra protein.
It's important to note that not everyone needs to get into a calorie surplus to build muscle, but it is a common strategy for skinny people, lean people, and intermediate lifters. The amount of calories you need to consume during the bulking phase will depend on your weight, sex, age, height, and physical activity level. You can use a calorie counter or calculator to estimate your daily calorie needs and determine your calorie surplus.
During the bulking phase, it is recommended to consume healthy, nutrient-dense, whole foods to ensure adequate vitamins and minerals, healthy fats, and quality protein. This includes fruits, vegetables, starchy vegetables, grains, seafood, meats, poultry, legumes, nuts, seeds, and oils. It is also important to stay well-hydrated by drinking 1.5-2 litres of water per day.
While bulking allows for most foods, some should be limited due to their low nutrient content and negative health effects. These include alcohol, added sugars, and deep-fried foods. It is also important to prioritise protein during the bulking phase, with recommendations ranging from 20 grams to 2 grams per kg of body weight per day. This can be obtained from meat, dairy, eggs, nuts, seeds, peas, whole grains, legumes, and soy. Carbohydrates and healthy fats should also be included in your diet, with carbohydrates comprising the largest percentage of your diet after protein.
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Macronutrients
Bulking is a term used in bodybuilding to describe the process of adding weight and muscle mass. A bulking diet is a specialised eating plan that promotes weight and muscle gains. It involves eating in a caloric surplus, consuming more calories than your body needs to increase muscle mass and strength.
Proteins
Protein is the key nutrient when it comes to bulking transformations as it supports lean muscle development. It is recommended that every meal should contain protein, with a daily intake of 1.6 to 2.2 grams of protein per kilogram of body weight. This can be obtained from meat, dairy, eggs, nuts, seeds, peas, whole grains, legumes, soy, and more.
Carbohydrates
Carbohydrates provide energy and should be included in a bulking diet. It is recommended that carbohydrates make up a significant portion of your diet. Focus on consuming whole grains such as bread, cereal, corn, oatmeal, quinoa, and rice, as well as starchy vegetables like potatoes and yams.
Fats
Fats are also an important part of a bulking diet, providing energy density. The American Council of Sports Medicine recommends getting between 20% and 35% of your calorie intake from fats, which should be about 0.5 to 1.5 grams per kilogram of body weight per day. Healthy fat sources include olive oil, avocado, nuts and seeds, fatty fish (such as salmon), peanut butter, and dairy products.
It is important to note that the specific ratios and amounts of each macronutrient may vary depending on individual needs, and it is always advisable to consult a registered dietitian to ensure your diet is nutritionally adequate and aligned with your specific goals.
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Protein
When bulking, it's important to eat a calorie surplus, which means consuming more calories than your body burns daily. However, it's not just about the amount of protein but also its quality. Whole foods like lean meats, eggs, fish, and dairy are excellent sources of high-quality protein. Aim for 20-40 grams of protein per meal, consuming protein every 3-4 hours to maximise muscle growth.
Some high-protein foods to include in your diet are:
- Chicken breast: a great source of lean protein, providing about 26 grams of protein per three ounces
- Seafood: generally low in fat and a good source of protein; options include salmon, tilapia, cod, crab, lobster, shrimp, and tuna
- Dairy: Greek yogurt, cottage cheese, and milk are great sources of protein and also contain calcium and vitamin D
- Eggs: a convenient and versatile source of high-quality protein
- Plant-based sources: nuts, seeds, peas, whole grains, legumes, and soy
If you're struggling to meet your protein targets, consider using protein supplements like whey protein powder. These can be easily added to meals or smoothies to boost your protein intake. However, whole foods should always come first, as supplements are not a substitute for a well-rounded diet.
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Carbohydrates
When bulking, it is recommended to consume plenty of carbohydrates. The harder you can train, the more likely you are to build muscle mass. However, it is important to stick to wholegrains and avoid processed, refined carbohydrates, which can quickly spike blood sugar and be stored as fat. Examples of recommended carbohydrates include fruits, starchy vegetables, grains, and legumes.
Fruits such as apples, avocadoes, bananas, berries, grapes, kiwis, oranges, pears, pineapples, and pomegranates are great sources of carbohydrates. Starchy vegetables like arrowroot, jicama, peas, potatoes, rutabaga, and yams are also good options. When it comes to grains, opt for breads, cereals, corn, oatmeal, popcorn, quinoa, and rice. Legumes such as black beans, chickpeas, lentils, lima beans, and pinto beans are also excellent sources of carbohydrates.
It is important to note that the amount of carbohydrates you should consume while bulking may vary depending on your individual needs and preferences. Consulting with a registered dietitian can help you determine the optimal amount of carbohydrates for your specific goals and requirements.
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Fats
Bulking is a term used in bodybuilding to describe the process of adding weight and muscle mass. It involves a specialised diet that gives the body the additional calories and nutrients it needs to gain weight and build muscle.
When bulking, it is important to focus on healthy fats. Sources of healthy fats include olive oil, avocado, nuts and seeds, and fatty fish such as salmon, herring, mackerel, and sardines. Peanut butter, nut butters, and dairy products are also sources of fat, but the health effects of these foods are debated. It is recommended to limit saturated and trans fats.
It is important to note that the amount of fat in a bulking diet may vary depending on individual needs and preferences. Some people may choose to include more or less fat in their diet based on their health and fitness goals. Additionally, it is always recommended to consult a healthcare professional or registered dietitian before starting any new diet or supplement regimen.
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Frequently asked questions
A bulking diet is a specialised eating plan that promotes weight and muscle gains. It involves eating in a caloric surplus to increase muscle mass and weight.
It is recommended to bulk with healthy, higher-calorie foods. A bulking diet should include nutrient-dense, whole foods to ensure adequate vitamins and minerals, healthy fats, and quality protein. This includes fruits, vegetables, grains, seafood, meats, poultry, legumes, nuts and seeds, and oils and nut butters.
The number of calories will depend on your weight, sex, age, height, and physical activity level. You can use a calorie counter to estimate your daily calorie needs and then add 250-500 calories on top of that. Experts recommend consuming 10-20% more calories during the bulking phase.
