Dante Carrillo
Bulking is a common strategy for bodybuilders and athletes who want to gain muscle mass. It involves a period of eating a calorie surplus to promote weight and muscle gain. The most important aspect of a bulking diet is consuming a calorie surplus, which can be calculated by weighing yourself regularly and recording your food intake. A clean bulk focuses on whole, unprocessed foods and limits processed foods high in fat, sugar, and calories. A dirty bulk, on the other hand, is less restrictive and may lead to excess fat gain. To bulk effectively, it is recommended to eat nutrient-dense foods, plenty of protein, and healthy fats, while limiting alcohol, added sugars, and deep-fried foods. Bulking diets should be tailored to individual needs, with consideration given to activity levels, body size, and goals.
What Your Diet Should Look Like to Bulk
| Characteristics | Values |
|---|---|
| Calorie Intake | A calorie surplus is required, with a recommendation of 22 calories per pound of body weight per day. |
| Number of Meals | Aim for 6 meals a day, or eat according to your body's needs. |
| Protein | Include protein in every meal, with a recommended 20 grams per meal. Sources include meat, dairy, eggs, nuts, seeds, peas, whole grains, legumes, and soy. |
| Carbohydrates | Carbohydrates are essential, with a focus on wholegrains instead of processed refined carbs. Oats are a good source. |
| Fats | Include healthy fats like nuts, avocado, peanut butter, coconut oil, and oily fish. |
| Fruits and Vegetables | Dried fruits provide vitamins, minerals, and fibre, along with energy-boosting sugar. Vegetables like tomatoes, celery, and broccoli are recommended. |
| Beverages | Water is crucial, with a recommendation of 1.5–2 litres per day. Milk provides additional protein. Fruit juices and diet soda can be consumed in moderation. |
| Supplements | Mass gainers and creatine can aid in increasing calorie intake and supporting exercise. |
| Exercise | Regular exercise, including weight training and hypertrophy, is necessary to support muscle growth. |
| Clean vs. Dirty Bulking | Clean bulking focuses on whole, unprocessed foods and limits processed, high-fat, high-sugar foods. Dirty bulking allows more flexibility but may result in excess fat gain. |
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What You'll Learn
Calorie surplus: eat 15% more than your maintenance calories
Bulking involves a progressive increase in calories consumed beyond your body's needs, combined with intense weight training. It is important to understand that bulking is not about eating as much as you want, but rather about feeding muscle growth. A calorie surplus is essential to bulking, but it is important to ensure that your surplus isn't too high, as this can lead to an increase in fat mass.
To calculate your maintenance calories, weigh yourself at least three times a week and record what you eat using a calorie-tracking app. If your weight remains consistent, the calories you are consuming are your maintenance calories. To bulk, you should increase your calorie intake by 15% during your bulking phase. For example, if you consume 3,000 calories per day to maintain your weight, you should eat around 3,450 calories per day to bulk.
It is important to focus on nutrient-dense, whole foods to ensure adequate vitamins and minerals, healthy fats, and quality protein. A clean bulk focuses on whole, unprocessed foods, while limiting processed foods that are high in fat, sugar, and calories. Lean proteins, such as chicken, fish, and eggs, are great sources of protein. Healthy fats, like olive oil, avocado, nuts, and seeds, are also recommended. Additionally, you can include high-quality carbohydrates such as oats, quinoa, and whole grain pasta.
To increase your caloric intake, you can also drink milk for additional protein. Fruit juices can be consumed once or twice a week to add extra sugar, which can be beneficial post-workout. Unlike the cutting phase, where carbohydrates are restricted, bulking allows for plenty of carbs. However, it is recommended to stick to wholegrain carbohydrates to avoid a quick spike in blood sugar, which can be stored as fat.
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Nutrient-dense foods: focus on whole, unprocessed foods
Bulking is one of the three phases of bodybuilding, with the other two being shredding and maintenance. It involves eating more than usual to meet your daily caloric needs, and it is important to eat the right foods to ensure you don't fall off the regimen before meeting your transformation objective.
Clean bulking is a smart approach to building lean mass. It focuses on consuming nutrient-dense, whole, unprocessed foods and can also focus on consuming the proper calorie surplus to maximize muscle gain while minimizing body fat gain.
Nutrient-dense foods are those that provide a significant amount of nutrients relative to their calorie count. This includes foods that are rich in vitamins, minerals, healthy fats, fibre, and protein. Here are some examples of nutrient-dense, whole, unprocessed foods that you can incorporate into your diet during the bulking phase:
- Proteins: Chicken, fish, steak, pork, turkey, eggs, and Greek yogurt.
- Carbohydrates: Rice, potatoes, quinoa, bananas, apples, and other unprocessed carbohydrates.
- Fats: Nuts, seeds, olives, olive oil, nut butter, avocados, and some cheese.
- Vegetables: Tomatoes, celery, and broccoli.
- Fruits: Bananas and apples.
- Beverages: Water, seltzer, tea, and coffee.
It is important to note that the effects of maintaining a calorie surplus are highly individual, so consider any underlying health issues before starting a bulk. Additionally, clean bulking can be quite restrictive, so you may want to strike a balance between clean and dirty bulking. Dedicating about 90% of your calorie intake to whole, unprocessed foods and allowing the remaining 10% for discretionary calories from high-fat or high-sugar foods can provide a good balance between muscle gain and dietary flexibility.
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Plenty of protein: aim for at least 20g per meal
When bulking, it's important to eat a variety of foods to meet your nutritional needs. A good rule of thumb is to include a source of protein in every meal, aiming for at least 20 grams. This can be easily achieved through meat, dairy, eggs, nuts, seeds, peas, whole grains, legumes, soy, and more. For example, a single egg contains around 6 grams of protein, while a cup of dairy milk contains around 8 grams. By including a combination of these protein sources in your meals, you can easily meet the 20-gram target.
It's worth noting that the type of protein you consume is not as important as simply ensuring you're getting enough. This means that whether you prefer meat, dairy, or plant-based sources of protein, you can effectively bulk up without having to stick to one specific type. Bulking diets are characterised by an abundance of protein, ensuring you get all the amino acids needed to support muscle growth.
While it's important to prioritise protein, don't forget about other essential nutrients. Carbohydrates, for example, are a great source of energy and should make up a significant portion of your diet. Opt for wholegrains instead of processed refined carbs, as they provide a more sustained release of energy and are less likely to spike your blood sugar levels. Additionally, healthy fats such as peanut butter, nuts, avocado, coconut oil, and oily fish should be included in your diet.
To make sure you're getting enough protein throughout the day, consider incorporating protein shakes or supplements. These can be a convenient and tasty way to boost your protein intake, especially if you struggle to eat a lot of solid food. Mass gainers and creatine supplements are also popular choices for those looking to bulk up and can help support muscle growth and enhance workout performance.
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Healthy fats: include nuts, avocado, and oily fish
Bulking is a strategy frequently employed by bodybuilders to gain weight and muscle mass. It involves a sustained calorie surplus, where you eat more calories than you burn, leading to weight gain in the form of muscle or fat. This is combined with high-intensity resistance training to boost muscle and strength gains.
There are two types of bulking diets: clean bulking and dirty bulking. Clean bulking is considered healthier and focuses on whole, unprocessed foods while avoiding processed foods high in fat, sugar, and calories. It provides a controlled calorie surplus to build muscle and strength while preventing excess fat gains. Dirty bulking, on the other hand, involves a higher calorie surplus, often exceeding 500 calories per day, and targets weight and muscle gain without regard for excess fat gain.
When bulking, it is important to include healthy fats in your diet. Healthy fats are essential for providing energy and supporting overall health. Nuts, avocado, and oily fish are excellent sources of healthy fats and offer various other nutritional benefits.
Nuts are nutrient-dense foods that can be included in a bulking diet. They are rich in healthy fats, protein, and fibre. Additionally, nuts provide essential vitamins and minerals, such as vitamin E, magnesium, and zinc. When choosing nuts, opt for raw or dry-roasted varieties without added salt or sugar. Examples of nuts to include are almonds, walnuts, Brazil nuts, and pistachios.
Avocados are a nutritious and delicious fruit that can be part of a well-balanced bulk diet. They are an excellent source of healthy fats, vitamins, minerals, and fibre. Avocados contain mostly monounsaturated fat, which is considered very healthy. This type of fat has been linked to decreased inflammation and a reduced risk of heart disease. Avocados also provide niacin, riboflavin, copper, magnesium, and antioxidants. When consuming avocados, moderation is key, as they are calorie-dense.
Oily fish, such as salmon, sardines, and mackerel, are rich in long-chain omega-3 fatty acids, which are essential for maintaining overall health. They also provide high-quality protein and other important nutrients like vitamin D and B vitamins. It is recommended to include at least one portion of oily fish in your weekly diet. However, it is important to be mindful of the pollutant levels in oily fish, especially for certain groups such as pregnant women and young girls.
By including nuts, avocado, and oily fish in your bulk diet, you can ensure a good intake of healthy fats and essential nutrients. Remember to vary your food choices and always consult with a healthcare professional or nutritionist before starting any new diet, especially if you have underlying health conditions.
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Carbohydrates: opt for wholegrains over refined carbs
Carbohydrates are essential for bulking, providing the energy needed for intense workouts and muscle recovery. However, not all carbs are created equal, and it's important to understand the difference between simple and complex carbohydrates to maximise muscle growth during bulking.
Simple carbohydrates are sugars that provide quick energy but lack significant nutritional value. They are easily broken down and digested, but most are processed and lack fibre and other essential micronutrients. Examples of simple carbs include candy, soda, pastries, and most fruits. While they can provide a quick energy boost, they can also lead to blood sugar spikes followed by crashes, which isn't ideal for sustained energy levels during workouts.
On the other hand, complex carbohydrates consist of longer chains of sugar molecules and take longer to digest. They include whole grains, legumes, vegetables, and starchy foods like potatoes and rice. These foods are high in fibre, which keeps you satiated and energised throughout the day, and they provide a steady release of energy, making them ideal for athletes looking to bulk up.
When choosing carbohydrates during a bulking phase, it's best to opt for wholegrains over refined carbs. Wholegrains are complex carbohydrates that provide a consistent release of glucose, keeping energy levels stable. They are also rich in fibre, which aids in digestion and keeps you feeling full. Additionally, wholegrains are less likely to be stored as fat compared to refined carbs, which can quickly spike blood sugar levels. Examples of healthy wholegrains include whole-grain oats, quinoa, and brown rice.
While refined carbs provide a quick energy boost, they lack the nutritional value and fibre content of wholegrains. They are also more likely to be stored as fat, which can hinder your bulking progress. Examples of refined carbs to limit or avoid include processed oats, white bread, sugary cereals, and pastries. By choosing wholegrains over refined carbs, you can ensure a steady supply of energy, improve digestion, and support your muscle-building goals during the bulking phase.
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Frequently asked questions
A clean bulk focuses on whole, unprocessed foods while limiting processed foods high in fat, sugar, and calories. A dirty bulk is less restrictive and may lead to excess fat gain.
A good starting point is to consume approximately 22 calories per pound of body weight per day. For example, if you weigh 150 lbs, you should consume around 3300 calories per day. However, remember that nutrition is not a “one-size-fits-all” concept, and you may need to adjust this number based on your body's reaction.
Your diet should include nutrient-dense foods and plenty of protein. You should also limit alcohol, added sugars, and deep-fried foods. Aim to eat a balanced diet with a source of protein in every meal. Good sources of protein include meat, dairy, eggs, nuts, seeds, peas, whole grains, legumes, and soy.
To bulk, you need to train hard and eat enough calories to support your body's growth. Keep yourself well-hydrated by drinking 1.5–2 litres of water per day. You can also drink milk for additional protein. In addition, consider taking supplements such as mass gainers or creatine to support muscle growth and increase your calorie intake.
