How to Bulk Up | Bulking Diet Plan | Bulking Meal Plan
Check out my client jeff’s transformation where he put on a whole bunch of muscle.
This video is mostly about the nutrition component of building muscle and not so much about the working out.
Let’s start with the basics. There is a clean bulk and a dirty bulk.
Clean bulking is when you eat food that will give you all the calories, energy, and amino acids you need to build muscle.
Where as dirty bulking is when your eating plan allows for you to eat anything that will make you gain weight.
Obviously, as you can easily imagine clean bulking yields much leaner more aesthetically pleasing results than a dirty bulk.
So remember if you are bulking it doesn’t mean that you should eat tons of junk food.
This holds true even for clean bulking diets. I generally am able to maintain a low body fat percentage year round,
but when I would do bulking phases even clean bulking phases, I would always put on some extra fat with the muscle.
Everyone that I know that has done a bulking phase has experienced similar effects. So when you bulk up don’t be afraid of putting on a little bit of fat, it is almost inevitable.
When trying to bulk up, especially for all you hard gainers out there, it is very important to make sure you are eating the right things, in the right amounts, and hitting the weights hard.
If you really want to do a precise dialed in bulking plan, you’re going to have to count calories until you learn how many macros and calories you’re getting out of each meal.
I’m going to give you an incredibly simplified way to do this, without using a calorie calculator bulking plan.
If you’re a man trying to bulk start off by multiplying your weight by 18. And if you’re a woman trying to bulk up multiply your weight by 16.
Now, protein requirements while bulking don’t need to be incredibly high. We want anywhere from 0.8-1gram of protein per pound of body weight.
Just to keep it simple let’s go with 1gram. So 1g x 210lbs = 210 grams of protein. We want to keep fat relatively low while bulking
so let’s multiply my body weight x 0.3 which gives me 68 grams of fat. Take your daily protein intake and multiply it by 4 because there are 4 calories in every gram of protein.
And your daily fat intake and multiply it by 9 because there are 9 calories in every gram of fat and then add these two numbers together.
Now we subtract this number from my goal calories of 3,780 and we get 2,328 calories that have to be coming from carbs.
We divide that number by 4 because there are 4 calories in each gram of carbs and we get 582 grams of carbohydrates.
So my macros for bulking would be 210 grams of protein, 68 grams of fat, and 582 grams of carbs.
If I want to add some fat and take some carbs away I can do that just keep in mind each gram of fat is 9 calories and each gram of carbs is only 4 calories.
So for each gram of fat, you add you have to subtract about 2 grams of carbs to stay within your allotted calories.
I would give this diet plan a shot for 3-4weeks before re-evaluating and adjusting. If you notice after three or four weeks
that you haven’t gained much muscle weight u can increase your daily allotted calories by 250 and then go back, do the same math that we just did, and find your new daily macros.
To get this large amount of calories you will probably have to graze all day. During the last major bulk I did I had to wake up in the middle of the night
and have a casein shake with whole milk just to hit my required calories and then go back to bed.
If you’re bulking correctly you will definitely feel like puking at least every once in a while. When I was doing bulking phases fighting nausea was a daily thing for me.
Let me give you my biggest bulking diet so you can better understand what kind of food you have to be eating to bulk up.
How I am still alive, I do not know. As you can see there are hardly any vegetables in the diet, because veggies will fill you up for a lot fewer calories.
Remember when your bulking you want to eat a lot of calories, and that’ll be impossible if you’re full from a couple of veggies.
I’m sure you understand that this diet is not designed as a healthy eating plan for life it is designed to bulk you up and put some muscle mass on.
My bulking phases would last for a total of 6-8 weeks and then I’d go back to a more balanced approach to eating.
My old diet had tons of meat, but that is not the reason why I gained size from it. You can replace all meat-based products with vegetarian sources of protein and still get the same results plenty of bodybuilders have proven this.
So if you’re a vegetarian don’t worry you can still bulk up with a little bit of meal planning.
Carbs in my opinion are the most important macro when bulking. I’ve heard that some pro bodybuilders eat crazy amounts of protein and many people try to copy their diets.
This is not necessarily a good approach because the reason why many of these bodybuilders can convert that much protein to muscle is because of an increase in the rate of protein synthesis due to the steroids many of them are taking.
For us, mere mortals that aren’t taking steroids carbohydrates are important because they will keep your body using carbs for energy rather than the protein you’re eating or your bodies own muscle mass.
Remember having a ton of carbs worked really well for me,
but everyone is different so you will have to test this out and adjust your diet to how your body reacts to it.
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to email@example.com