Table of Contents
How do I bulk up for the first time?
Bulking for beginners
- Eat at a caloric surplus.
- Eat moderate protein and fat, and a substantial amount of carbs.
- Lift heavy and focus on a moderate rep-range.
- Avoid “dirty bulking” to avoid excess fat gain.
- Eat at a caloric deficit.
- Don’t rush weight loss.
What happens to your body when you start bulking?
Bulking is the muscle-gaining phase. You’re meant to intentionally consume more calories than your body needs for a set period — often 4–6 months. These extra calories provide your body with the necessary fuel to boost muscle size and strength while weight training ( 1 ).
How do I know if I’m bulking right?
How to Tell if You’re Gaining Muscle
- You’re Gaining Weight. Tracking changes in your body weight is one of the easiest ways to tell if your hard work is paying off.
- Your Clothes Fit Differently.
- Your Building Strength.
- You’re Muscles Are Looking “Swole”
- Your Body Composition Has Changed.
Does bulking or cutting come first?
You should bulk first if you are skinny fat. A 10\% caloric surplus is optimal to build muscle while ensuring you don’t put on a lot of excess body fat. Stay in a surplus for a minimum of 4 months and then begin a slow, gradual cut.
How should I eat while bulking?
During your bulking phase, it’s recommended to increase your calorie intake by 15\%. For example, if your maintenance calories are 3,000 per day, you should eat 3,450 calories per day (3,000 x 0.15 = 450) during your bulking phase ( 6 ).
Do you need to bulk and cut?
If your goal is to gain muscle and strength and you aren’t concerned with gaining a bit of fat in the process, a bulk may be a good choice. On the other hand, if you’re looking to lose fat and maintain muscle, a cut may be more in line with your goals. For individualized guidance, consult a registered dietitian.
Should you get lean before you bulk?
This is the secret benefit of getting lean before you bulk. I finally broke the vicious cycle of bulking and cutting. Therefore, if you have a significant amount of bodyfat, you should lose that before you even think about bulking.
What is the review of bulking before and after that?
Here is a review of one Bulking before – after that went from skin to fit in dramatic fashion. “Ever since I was a teenager, I have always been the skinny guy that other kids used to make fun of. After the bulking stack took me from skinny to muscular fit, people no longer joke about my physique but rather give compliments.
Do I need to have excess calories while bulking?
While you want to have excess calories while bulking, the majority of those calories should be from clean healthy foods: lean cuts of meat, complex carbohydrates and healthy fats . The off season is the time to put on size but the majority of it should be muscle, not fat.
Should I eat fast food and junk food when bulking?
You might say ‘fast food and junk food are calorie dense so why not have them once or twice a day so I can bump up my overall calories?” While you want to have excess calories while bulking, the majority of those calories should be from clean healthy foods: lean cuts of meat, complex carbohydrates and healthy fats .