Bulking Diet | Foods That Fuel Big Gains (2023)

FAQs

How do you bulk if you get full easily? ›

A dirty bulk can be effective in certain situations in which weight gain is desired. It provides a calorie surplus that can lead to muscle and strength gains when combined with resistance training.

Experts recommend consuming 10–20% above your daily weight maintenance calorie needs during the bulking phase for an average weight gain of 0.25–0.5% of your body weight per week ( 1 , 6 , 7 ).

Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools.

Roughage or dietary fibres is a non-nutrient component of the food required by the body. It adds bulk to the food and helps the body to get rid of undigested food by facilitating its movement through the bowel. Vegetables and fruits are rich sources of dietary fibres.

A bulking phase can last anywhere from 1 month to over 6 months or longer, depending on your goals. To start bulking, add a given number of calories to your typical daily calorie intake. You can determine how much to add with a quick calculation.

Bulking takes time, and you can't rush your rate of gain, especially as a hardgainer. While you are touted as having a high metabolism (most people's dream) and someone who can stay lean and lose weight easily (most people struggle with those issues their entire life), you also need to understand it takes time.

You could end up putting on fat instead of muscle – Because of the change required in your diet to build muscle mass quickly, you'll need to take in more calories and many people who try to build muscles too fast have a difficult time adapting their diets to take in the increased amount of calories in a healthy way.

The Verdict. Both methods of bulking offer unique benefits, and like most things the best diet for you likely depends on the person. However, based on the existing research, lean bulks are likely your best bet for adding more lean mass and setting yourself up for more success and better results in the long run.

How quickly should you bulk? ›

Generally speaking, you should be able to gain ½ to 1lb per week of body weight during the bulking cycle.

The goal is to gain one to two pounds of lean body mass every month. This process follows a much more patient approach compared to a regular bulk, but, remember: slow and steady wins the race.

For most gaining 1/2 pound of weight a week represents a fairly quick rate of healthy weight gain. And for some, especially women the rate of muscle gain may be even slower (1). At this rate, the average person can gain roughly 25 pounds of muscle in a year.

How often do I need to eat when bulking? Meal frequency is a key factor to a successful bulk. So, aim to eat around 4-7 calorie-dense meals a day and you'll be smashing your goals and seeing those gains in no time!

High intensity cardio burns far too many calories to incorporate into your bulk. This means that you need to stick to low intensity exercise that promotes cardiovascular health without burning too many calories. Walking, jogging, cycling and elliptical machines are all good options for this.

Peanut butter is a great source of protein, fiber, vitamins and minerals, so it can definitely help with clean bulking.

Generally it doesn't matter a whole lot the frequency you choose what's important is to keep going until you achieve the desired results. However, for most I recommend bulking for 2-3 months, then cut down for however long you need to get rid of the unwanted amount of fat. Everyone will need a different amount of time.

It's pretty simple. If you're lean enough to bulk (10-15% body fat or less for a man, or 18-23% or less for a woman), you should probably bulk first. If you're above these ranges, you should cut first. And if you're a beginner who's somewhere in the middle, you should recomp.

What is dirty bulking? ›

As opposed to lean or “clean” bulking, which focuses on healthy foods and aims to build muscle without adding fat to the body, dirty bulking is a no-stops approach to getting yourself into a fast calorie surplus to get you bigger faster. The idea is to pack on weight, hopefully, muscle, by eating calorie-dense foods.

The other negative to a bulking protocol is that it makes you fatter. Now, we're fine with adding a bit of fat in the name of even more muscle, but it doesn't work like that. As our body fat percentages increase, our testosterone levels decrease.

Even with training, the triceps can be a really difficult body part to improve. It's an area that tends to accumulate fat, so often you'll be working the muscle underneath the fat with no real visible difference.

Bulking takes roughly three times as much resistance training volume as maintaining muscle mass. As for your caloric surplus, it should be about 200–300 calories a day.

Animal-based protein powders contain more of the muscle-building amino acid leucine compared to plant-based powders like soy, hemp and rice proteins. So try to use whey, casein, or a blend of the two. Go for two scoops if your goal is to add muscle.

Bananas, dates, and raisins are excellent fruits for muscle development. These are the most calorie-dense choices, which will help you achieve the calorie excess required to grow. They are also rich in potassium and antioxidants that contribute to the reduction of swelling and muscle cramp during exercise.

Most beginners will see noticeable muscle growth within eight weeks, while more experienced lifters will see changes in three to four weeks. Most individuals gain one to two pounds of lean muscle per month with the right strength training and nutrition plan.

Dirty Bulking vs Clean Bulking: The Facts

Dirty bulking, on the other hand, is when you pay less attention to the size of your calorie surplus. You'll likely build muscle faster this way, but the downside is you'll also have less control over body fat during the process.

To increase muscle mass in conjunction with regular exercise, the American College of Sports Medicine (ACSM) recommends that a person eats between 1.2-1.7 g of protein per kg of body weight per day. For a 130-lb woman looking to gain muscle mass and strength, that's 71-100 g, and for a 150-lb man, that's 82-116 g.

Should I bulk if I have belly fat? ›

If you want to gain muscle and strength as quickly as possible and you're at or below 10% (men) or 20% (women) body fat, then you should bulk. And if you want to lose fat as quickly as possible and you're at or above 15% (men) or 25% (women) body fat, then you should cut.

The sweet spot for a lean bulk is to gain no more than 0.5-1 pound of body weight each week. For most people this will be split 50/50 between muscle and fat gain. So, basically you will gain 1 pound of fat for each pound of muscle – which is a good ratio.

As for bulking season, the best time to start packing on size is almost always in the fall and winter.

You need to be hitting the weights at least three days per week. The research says that at the very least, training a minimum of two days per week is needed to maximize muscle growth. How you structure your workouts and the amount of days you devote to strength training depends on your current fitness level.

Mesomorphs build muscles easier than other body types. Bodybuilding comes naturally, and with the right fitness regimen a mesomorph can develop an impressive physique. Easier to lose weight. Mesomorphs may be prone to weight gain, but they also tend to lose weight easier than people with other body types.

So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. This doesn't mean that you have to rely on one method exclusively. Alternating between the two may be the best approach for long-term success.

However, with consistency and dedication, it is possible to make significant muscle gain in 3 months. For example, if someone starts lifting weights three times a week and eating a balanced diet with plenty of protein, they could expect to see noticeable muscle growth within three months.

Men Can Use Bulking to Gain Weight for More Muscle - How to Bulk

https://www.menshealth.com › fitness › how-to-bulk

https://www.menshealth.com › fitness › how-to-bulk

What exactly does that mean for bulking? This context could be described as understanding your starting point (including accurate measures for your current body...

How to BULK UP Fast! (TRUTH about "Bulking and Cutting")

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https://www.youtube.com › watch

Build muscle and burn body fat at the same time with ATHLEAN-Xhttp://athleanx.com/x/nobulkingandcuttingBy far, the most popular question asked by hardgainers...

How quickly should you bulk? ›

Generally speaking, you should be able to gain ½ to 1lb per week of body weight during the bulking cycle.

In general, you should expect to spend at least 4-6 weeks in any bulking or cutting cycle; any less time makes it unlikely that you'll see much in the way of results. Longer cycles can be more effective with a few caveats. First, the most effective bulking cycles are generally at least 3-4 months, if not longer.

Lacking consistency in your workout regimen is a critical reason why you're not gaining the lean muscle mass you want. Instead of setting out to hit the gym 6-days a week and for an hour each day, start out with a smaller, more manageable goal, such as going 2-4 days per work, then build from there.

To increase muscle mass in conjunction with regular exercise, the American College of Sports Medicine (ACSM) recommends that a person eats between 1.2-1.7 g of protein per kg of body weight per day. For a 130-lb woman looking to gain muscle mass and strength, that's 71-100 g, and for a 150-lb man, that's 82-116 g.

Just one tablespoon of peanut butter has four grams of protein, making it a good source of protein for building muscle.

The sweet spot for a lean bulk is to gain no more than 0.5-1 pound of body weight each week. For most people this will be split 50/50 between muscle and fat gain. So, basically you will gain 1 pound of fat for each pound of muscle – which is a good ratio.

As for bulking season, the best time to start packing on size is almost always in the fall and winter.

Bulking takes roughly three times as much resistance training volume as maintaining muscle mass. As for your caloric surplus, it should be about 200–300 calories a day.

It's pretty simple. If you're lean enough to bulk (10-15% body fat or less for a man, or 18-23% or less for a woman), you should probably bulk first. If you're above these ranges, you should cut first. And if you're a beginner who's somewhere in the middle, you should recomp.

Generally it doesn't matter a whole lot the frequency you choose what's important is to keep going until you achieve the desired results. However, for most I recommend bulking for 2-3 months, then cut down for however long you need to get rid of the unwanted amount of fat. Everyone will need a different amount of time.

What food makes you gain weight the fastest? ›