What is Bulking?
Bulking is a training phase where the goal is to build muscle mass by consuming more calories than you burn. It's a necessary phase for anyone who wants to gain significant muscle mass.
Why is a Calorie Surplus Necessary?
Building muscle mass requires:
- Energy - muscle tissue construction is an energy-intensive process
- Building materials - proteins for amino acids, carbohydrates for glycogen
- Hormonal environment - calorie surplus supports anabolic hormonal profile
Without a calorie surplus, muscle building is significantly slower or impossible.
Calculating Calorie Needs
Step 1: Calculate Basal Metabolic Rate (BMR)
Use the Mifflin-St Jeor formula:
Men: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161
Step 2: Calculate Total Daily Energy Expenditure (TDEE)
Multiply BMR by activity coefficient:
| Activity | Coefficient |
|---|---|
| Sedentary work, little movement | 1.2 |
| Light activity (1-3 workouts/week) | 1.375 |
| Moderate (3-5 workouts) | 1.55 |
| High (6-7 workouts) | 1.725 |
| Very high (2x daily) | 1.9 |
Step 3: Add Calorie Surplus
Lean bulk: TDEE + 200-300 kcal
- Slower but cleaner results
- Less fat accumulation
- Suitable for most
Moderate bulk: TDEE + 300-500 kcal
- Faster results
- Some fat accumulation
- Suitable for hardgainers
Aggressive bulk: TDEE + 500-1000 kcal
- Fastest results
- Lots of fat accumulation
- Only for very skinny beginners
Practical Example
80 kg man, 180 cm, 30 years, trains 4x per week:
- BMR = (10 × 80) + (6.25 × 180) - (5 × 30) + 5 = 1780 kcal
- TDEE = 1780 × 1.55 = 2759 kcal
- Bulking calories = 2759 + 300 = ~3060 kcal
Macronutrient Distribution
Protein
Amount: 1.6-2.2 (Stokes et al., 2018) g/kg body weight
For an 80 kg person: 128-176g protein daily
Why this range?
- Below 1.6 g/kg - muscle protein synthesis not optimal
- Above 2.2 g/kg - no additional benefit
Best sources:
- Chicken, turkey, beef
- Eggs
- Fish (salmon, tuna)
- Dairy products
- Protein supplements
Carbohydrates
Amount: 4-6 g/kg body weight (or remaining calories)
For an 80 kg person: 320-480g carbs
Why so much?
- Main energy source for intense training
- Refills glycogen stores
- Supports anabolic hormonal profile
- Protein-sparing effect
Best sources:
- Rice, potatoes, pasta
- Oatmeal
- Bread
- Fruits
- Legumes
Fats
Amount: 0.8-1.2 g/kg body weight
For an 80 kg person: 64-96g fat
Why are fats important?
- Hormone production (testosterone!)
- Fat-soluble vitamin absorption
- Energy storage
- Nervous system function
Best sources:
- Nuts, seeds
- Avocado
- Olive oil
- Fatty fish
- Egg yolks
Practical Meal Plan
Sample Day ~3000 kcal
Breakfast (700 kcal)
- 100g oatmeal
- 300ml milk
- 1 banana
- 30g nuts
- 2 eggs
Lunch (800 kcal)
- 200g rice (dry weight)
- 200g chicken breast
- Vegetables
- 1 tbsp olive oil
Snack 1 (400 kcal)
- 200g cottage cheese
- 100g berries
- 30g almonds
Pre-workout (300 kcal)
- 1 banana
- 30g protein powders
Post-workout (400 kcal)
- 40g whey proteins
- 60g dextrose/maltodextrin
Dinner (600 kcal)
- 200g potatoes
- 200g salmon
- Vegetables
- Salad with olive oil
Before bed (300 kcal)
- 30g casein
- 1 tbsp nut butter
Bulking Rules
1. Weight Monitoring
Goal: 0.25-0.5 kg per week
- Weigh daily, calculate weekly average
- If weight doesn't rise - add 200 kcal
- If rising too fast (>0.5 kg/week) - reduce 200 kcal
2. Progressive Overload in Training
Bulking only works if:
- Workouts are intense
- Progressive load or reps
- Adequate recovery
Calories without training = fat!
3. Eat Regularly
- 4-6 meals per day
- Don't skip meals
- Plan ahead
4. Prioritize Protein
- Start each meal with protein source
- Track to ensure adequate intake
- Use supplements if needed
5. Train Before Bigger Meals
- Post-workout the body is most ready to use nutrients
- Highest calories around training
Lean Bulk vs Dirty Bulk
Lean Bulk
Calorie surplus: +200-300 kcal
Fat content in food: Moderate, quality sources
Food choices: Mostly whole foods, little processed food
Pros:
- Less fat accumulation
- Shorter cutting phase later
- Healthier
- Feel better
Cons:
- Slower progress
- Requires more discipline
- Less "fun"
Dirty Bulk
Calorie surplus: +500-1000+ kcal
Food choices: Anything goes, including fast food, sweets
Pros:
- Fast weight gain
- Psychologically easier
- Suitable for very skinny people
Cons:
- Lots of fat accumulation
- Long and hard cut
- Unhealthy
- Feel bad
Recommendation: Lean bulk is better for 90% of athletes!
Supplements for Bulking
Essential (priority)
1. Whey protein - Convenient way to get protein
2. creatine supplements - Proven muscle mass and strength builder
3. vitamin D supplements - If little sun exposure
Useful (additionally)
4. Mass gainer - For hardgainers who struggle to eat
5. omega-3 supplements - Anti-inflammatory, overall health
6. Magnesium - Recovery, sleep
Not Necessary
- BCAA (if getting enough protein)
- Testosterone boosters (don't work)
- Most "mass building" products
Common Bulking Mistakes
1. Too Large Calorie Surplus
Problem: Body can build maximum ~200-300g muscle per week
Solution: Stick to lean bulk (+300 kcal)
2. Too Little Protein
Problem: Plenty of calories but no building materials
Solution: Prioritize protein, at least 1.6g/kg
3. Poor Training Plan
Problem: Calories go to fat, not muscle
Solution: Progressive overload, 4-6 workouts per week
4. Impatience
Problem: Expecting fast results
Solution: 0.5 kg of lean muscle per month is a good result!
5. Forgetting to Eat
Problem: No appetite, skipping meals
Solution: Plan ahead, use reminders, eat even when not hungry
When to End Bulking?
Indicators:
- Body fat percentage rises above 18-20% (men) / 28-30% (women)
- Losing motivation
- Health indicators worsening
- Achieved desired mass
Typical Cycle:
Beginner: 6-12 months bulking, then 2-3 months cutting
Advanced: 3-4 months bulk, 1-2 months cut
Summary
Key Bulking Points:
1. Calorie surplus is necessary - 200-500 kcal above TDEE
2. Protein priority - 1.6-2.2 g/kg
3. Carbs for energy - 4-6 g/kg
4. Fats for hormones - 0.8-1.2 g/kg
5. Track progress - 0.25-0.5 kg/week
6. Train intensely - progressive overload
7. Lean bulk > dirty bulk - better for most
MaxFit Recommends:
Start with conservative calorie surplus (+300 kcal), track progress and adjust accordingly. Invest in quality whey protein and creatine. Most important is consistency - 6+ months of dedication yields results!
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This article is informational. Individual needs may vary. For health issues, consult a doctor.
References
1. Iraki, J., Fitschen, P., Espinar, S., & Helms, E. (2019). Nutrition recommendations for bodybuilders in the off-season: a narrative review. Sports, 7(7), 154.
2. Slater, G.J., Dieter, B.P., Marsh, D.J., et al. (2019). Is an energy surplus required to maximize skeletal muscle hypertrophy associated with resistance training. (Slater et al., 2019) Frontiers in Nutrition, 6, 131.
3. Stokes, T., Hector, A.J., Morton, R.W., McGlory, C., & Phillips, S.M. (2018). Recent perspectives regarding the role of dietary protein for the promotion of muscle hypertrophy with resistance exercise training. Nutrients, 10(2), 180.
4. Helms, E.R., Aragon, A.A., & Fitschen, P.J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11, 20.
5. Ribeiro, A.S., Nunes, J.P., Schoenfeld, B.J., Aguiar, A.F., & Cyrino, E.S. (2019). Effects of different dietary energy intake following resistance training on muscle mass and body fat in bodybuilders: a pilot study. Journal of Human Kinetics, 70, 125-134.
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See also:
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Read more: Mass Gainer: A Complete Guide to Weight Gain Supplements
