Bulking is the most important aspects of building muscle as it is the process of eating more than your daily maintenance calories in order to gain muscle mass. There are many different approaches to bulking depending on the needs of a person, however I can almost guarantee that everyone's first bulk is not going to be perfect.
This can be due to many different factors in the person's diet and training regime, however I am here to provide you the most effective tips and strategies in order for you to pursue an effective bulk. Explore some super helpful ways to approach a bulk so you can gain as much muscle as you can without gaining too much fat!
Remember, a bulk is ineffective without a proper training regime, and a proper training regime is ineffective without a proper diet (bulk or cut).
Let's dive into some of the things you can do to achieve the benefits of being in a caloric surplus (bulking).
1. An Achievable Surplus
Many people set unrealistic bulking goals when they initially start their bulk, the main one being the overconsumption of calories. Not only is "over-bulking" no sustainable, but it can lead to a person to gain unnecessary amounts of fat. Try to aim for a balanced surplus of 300-500 calories above your daily maintenance calories.
2. Meal Distribution
Give yourself enough time to consume your meals throughout the day. When bulking, it is hard to eat a lot of food in just a day. That is why you must spread your calories throughout multiple meals in the day to make it easier on yourself and on your digestive system.
If you save all of your calories for the end of the day, your body will store a lot of it as fat as it won't have time to digest a large amount of calories in such as short span of time. Try to have roughly 5 meals a day, each within 2-3 hours of each other for balance.
3. Eat Cleaner
Many people eat pretty unhealthy when they are bulking because they want to get as many calories in as possible during the day, this is NOT a good idea as it leads for that individual to gain an excess amount of body fat. Instead, try to keep eating healthy and make sure to have a lot of protein throughout the day, although healthier foods tend to have less calories, making them harder to bulk with, it will be worth it in the end.
Make sure to consume anywhere from 1.6-2.2 grams of protein per kilogram of body weight or roughly 0.75-1 grams of protein per pound of body weight. This will ensure your muscles are receiving enough protein while you are bulking. Make sure to use lean sources of protein such as chicken, fish and beans.
4. Progressive Overload
ALWAYS strive to do more reps and/or weight on an exercise than last time, this will ensure your muscles are getting stronger and bigger. Without progressive overload your muscles will barely grow, this is the most important aspect of hypertrophy training (the act of the muscle tearing itself down and building itself back up bigger and stronger) as it will provide the most muscle growth.
5. Plan Macronutrients Strategically
Try to eat more carbs BEFORE a workout because carbs are your body's energy booster when working out. Eating fast acting carbs such as rice crispy treats will boost your energy during your workout.
Try eating more proteins and fats AFTER a workout as they will aid in the recovery and rebuild of the muscles after micro-tears have occurred during the workout.
6. Have Patience
This is most important mental aspect of the bulk, patience. Having patience and trusting the process will ALWAYS work. Every workout adds up, every calorie counts!
If you abide by these tips and strategies, I can GUARANTEE you that you will have saved loads of time and you will have put on more muscle and made your bulk
MUCH more effective. I really hoped that I was able to help you with your fitness journey! Happy bulking!
Thanks for reading!
Just a young man trying to bring fitness to the world!
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