Brenda Khan
Bulking is the phase of bodybuilding that focuses on gaining muscle mass. To bulk effectively, it's important to eat a well-balanced diet that includes healthy carbohydrates, fats, and protein. A clean bulk focuses on whole, unprocessed foods, while a dirty bulk involves eating large quantities of food, including junk food, to gain weight. A clean bulk is generally considered healthier and can lead to less excess fat gain, but it may be less flexible and require more discipline. To bulk, it is recommended to eat a calculated calorie surplus of around 10% more calories than your body requires, which can be achieved through various foods such as chicken, shrimp, eggs, salmon, brown rice, quinoa, sweet potatoes, fruits, nuts, and more.
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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 consuming 10–20% more than your daily calorie needs in addition to weight training. This equates to a surplus of around 200–500 calories for an average-sized person.
To establish your maintenance calories, you can use one of several online calculators to estimate the number of calories you need to consume to maintain your weight. Once you know this number, you can determine your macronutrient ratios and how many extra calories you need to consume to achieve a surplus.
It is important to note that not all calories are equal, and a bulking diet should include a variety of nutrient-dense foods to support muscle growth and overall health. Whole foods such as lean meats, fish, dairy products, whole grains, pulses, fruits, and vegetables are ideal for a bulk as they are high in vitamins, minerals, phytonutrients, and fiber.
In addition to whole foods, some supplements can be useful during a bulk. Protein powder, for example, is a great way to increase your protein intake without adding too many extra calories, fat, or sugar. Mass gainers such as Progain or Progain Extreme can also help you add extra calories to your diet without having to eat a full meal.
It is important to be mindful of the types of foods you consume during a bulk. Highly processed, nutrient-poor foods such as sweets, desserts, and fried foods can increase markers of inflammation, promote insulin resistance, and raise levels of fat in the blood. While a bulking diet allows for most foods, it is best to limit these highly processed options and focus on nutrient-dense whole foods to support your muscle-building goals.
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Macronutrients
Bulking involves consuming 10–20% more than your daily calorie needs in addition to weight training. A "clean bulk" or "lean bulk" focuses on whole, unprocessed foods while generally avoiding processed foods high in fat, sugar, and calories. A "dirty bulk" refers to a period of aggressive weight gain to promote muscle and strength gains, without concern for associated fat gain.
Protein is the key nutrient when it comes to bulking transformations, as it supports lean muscle development. It is recommended to consume 0.7–1 gram of protein per pound of body weight (1.6–2.2 grams per kg) or 2 grams per kg of body weight per day to support muscle gain. Protein powders, such as whey protein and plant-based protein, are convenient sources of protein that can be added to the diet.
Fats are an important source of energy and should be included in a bulking diet. Healthy fats, such as those found in fatty fish, are recommended. To determine the amount of fat to include in your diet, subtract your protein and carbohydrate calories from your total calories to calculate your total fat calories.
In addition to whole foods, supplements can be useful when bulking. Creatine, for example, can help with short bursts of high-intensity exercise, allowing you to push yourself harder during workouts. Mass gainers can also help add extra calories to your diet without having to force down a meal.
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Whole foods
When it comes to bulking up, a clean bulk is considered superior to a dirty bulk. A clean bulk focuses on whole, unprocessed foods, while limiting processed foods high in fat, sugar, and calories. This approach promotes lean muscle gain and prevents excessive fat accumulation.
Eggs are an excellent source of protein and healthy fats, as well as amino acids. They are versatile and can be cooked in a variety of ways. Opting for organic, free-range eggs is recommended.
Nuts and nut butters are nutrient-dense foods that provide healthy monounsaturated fats, essential micronutrients, and minerals like magnesium, zinc, selenium, and phosphorus. They are also a good source of protein and calories, making them ideal for bulking.
Milk is packed with protein and calcium, which help build muscle and strengthen bones. It is also a good source of calories and is easily digestible, making it a convenient choice for those looking to bulk up.
Chicken is a great source of lean protein, providing about 26 grams of protein per three ounces. It is a healthy option for those looking to increase their protein intake while minimizing fat consumption.
Fruits such as bananas offer essential nutrients, antioxidants, and carbohydrates. They are a great post-workout snack, aiding in recovery with their high potassium content. Fresh fruit is recommended over dried fruit to avoid added sugars.
Brown rice is a muscle-building carbohydrate that is superior to refined carbs like bread and wheat products. It provides sustained energy and is a healthy option to include in your diet during bulking season.
In addition to these whole foods, it is important to maintain a calorie surplus when bulking. This means consuming more calories than you burn throughout the day. Combining a well-balanced diet with regular resistance training will help maximize muscle growth.
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Supplements
Protein supplements are a cornerstone of muscle building. Whey protein is the fastest-acting of the main types of protein (whey, casein, and soy) and suits post-workout consumption. Other protein supplements contain protein isolated 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. However, the effects are likely most significant for people who aren't getting enough protein in their diet.
Creatine is a non-essential dietary compound found in fish and meat and is also naturally occurring in the human body. It is stored in muscle cells and used to produce energy during short, intensive bursts of exercise. Creatine supplementation can increase the amount stored in the muscles, improving anaerobic performance and allowing you to train harder and recover between sets more quickly.
Glutamine is another supplement that can aid muscle recovery and immune function. During intense training, the body's glutamine levels can be significantly depleted, impacting muscle recovery. Glutamine also supports gut health, which is vital for optimal nutrient absorption.
ZMA, a combination of zinc, magnesium, and vitamin B6, is available in pill format and helps maintain natural testosterone levels.
In addition to these specific supplements, multivitamins can help ensure you're getting all the necessary vitamins for optimal health and muscle function.
It's important to note that supplements should be used alongside a well-rounded diet and exercise program. They are not a replacement for a healthy diet and workout routine but can help support your goals and fill any nutritional gaps.
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Vegetables
First and foremost, vegetables are packed with fibre, an indigestible carbohydrate that provides bulk and slows digestion. This not only helps regulate blood sugar levels and energy, but also ensures a feeling of fullness and satisfaction, which is especially important when trying to reduce total calorie intake. Fibre is a crucial component of a bodybuilder's diet, as it helps manage blood sugar levels, preventing spikes in cortisol, a hormone that can break down muscle tissue and hinder recovery.
Additionally, vegetables are a rich source of vitamins, minerals, phytochemicals, and antioxidants. They provide a diverse range of essential micronutrients that support immune function, bone health, and overall wellness. For instance, vitamin D and calcium, found in certain vegetables, are essential for bone development and strength. Including a variety of vegetables in your diet ensures you obtain a broader spectrum of these vital micronutrients.
When it comes to specific vegetable recommendations, there are numerous options to choose from. Leafy greens such as spinach, kale, and arugula are nutrient-dense and require minimal preparation, making them convenient choices. Broccoli, cabbage, green beans, and edamame beans are also excellent additions, offering high protein content and various other nutrients. For convenience, you can opt for frozen bags of premixed veggies, which provide a wide range of nutrients and help reduce prep time.
Incorporating vegetables into your diet can be simple and tasty. You can add them to stir-fries, stews, or even turn them into pesto. Grilled zucchini, baby carrots, and summer squash are delicious meat substitutes in tacos or couscous dishes. Vegetables can also be blended and added to sauces or slow-cooked meals, providing a nutrient boost without altering the flavour profile.
In summary, vegetables are a vital component of a healthy diet, offering fibre, micronutrients, and bulk. They can help regulate digestion, provide a feeling of fullness, and ensure you obtain a diverse range of essential vitamins and minerals. By including a variety of vegetables in your diet, you can add bulk to your meals in a nutritious and satisfying way.
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Frequently asked questions
The first step is to calculate your maintenance calories, or the number of calories you need to maintain your weight. You can use an online calculator to estimate this number.
Clean bulking involves tightly regulating your calorie surplus and eating whole, unprocessed foods. Dirty bulking involves a period of aggressive weight gain, with no foods off-limits.
Focus on nutrient-dense foods such as lean meats, fish, dairy products, whole grains, pulses, fruits, and vegetables. Beans, salmon, and other fatty fish are also good options.
