How to Bulk: A Complete Guide for Beginners

You must consume more calories than your body burns daily to bulk effectively. This calorie surplus provides the energy boost for muscle growth. A general rule is to start with a daily 250–500 calorie surplus and adjust as you progress.

Macronutrient Breakdown:

• Protein:While the body needs 1.5 grams of protein per kilogram to build strength through diet and resistance training, you must aim for at least 1.6–2.2g per kg of body weight to bulk up. Protein sources must include lean meats, fish, dairy, and plant-based options like tofu and lentils.

• Carbohydrates:Carbs are usually considered the devil, but they are not. They are the primary energy source for bulking up. Consume complex carbs to fuel workouts and recovery. 40-60% of your total calorie intake should come from carbohydrates.

• Fats:Good fats are not the devil, either. They support hormone production, digestion, and overall health. Around 20-30% of total caloric intake should come from healthy fats like avocados, nuts, fatty fish, and olive oil.

• Clean Bulking:As the name suggests, clean bulking focuses on whole, nutrient-dense foods, controlled calorie intake, and lean muscle gain with minimal fat accumulation. This method fosters sustainable muscle growth and better overall health. A crucial bulking tip? Clean bulking is always the way to go!

• Dirty Bulking:Involves consuming excessive calories, often from processed and high-fat foods, leading to rapid weight gain, including fat. While you may gain mass, your metabolic health may suffer, leading to difficult cutting phases.

Most experts recommend clean bulking to maintain a good balance between muscle gain and fat accumulation. This process also makes shredding fat easier.

Proper hydration supports muscle function, digestion, and nutrient absorption. Most importantly, muscle hydration prevents acid buildup that may lead to cramps. Drinking at least 3–4 litres of water daily is crucial for optimum function and recovery.

Eating fibre-rich foods and probiotics aids digestion and nutrient utilisation, clears the stomach to prevent bloating, and ensures efficient muscle growth. Some gut-friendly foods include:

• Greek yoghurt

• Fruits, including berries, avocados, apples, and papaya

• Fibre-rich vegetables (broccoli, carrots, spinach)

• Animal-based:Chicken breast, turkey, lean beef, eggs, Greek yoghurt, cottage cheese, fish

• Plant-based:Lentils, tofu, quinoa, chickpeas, tempeh

• Complex Carbs:Brown rice, quinoa, oats, whole wheat bread, legumes

• Simple Carbs (Post-Workout): Bananas, white rice, dextrose, honey

• Monounsaturated fats: Avocados, olive oil, nuts and seeds

• Polyunsaturated fats:Fatty fish (salmon, mackerel), flaxseeds, chia seeds

• Saturated fats (in moderation): Coconut oil, full-fat dairy

• Breakfast:Scrambled eggs with whole-grain toast, avocado, and black coffee

• Snack:Greek yoghurt with almonds and honey

• Lunch:Grilled chicken with quinoa, steamed broccoli, and olive oil dressing

• Snack:Creatine monohydrate supplement with banana and peanut butter

• Dinner: Salmon with sweet potatoes and roasted asparagus

• Post-Workout: Whey protein isolate (WPI) with oats and berries

• Plan meals with a balanced macronutrient ratio.

• If you lead a busy lifestyle or always rush to the office or work, pre-cook protein sources to save time.

• Use portion control to prevent excessive calorie intake.

• Work with a registered dietitian who can guide and cater to your personal needs.

Strength Training Principles for Bulking

• Progressive Overload: Increase weights or reps over time.

• Compound Exercises:Squats, deadlifts, bench press, and rows build overall muscle mass.

• Reps & Sets: 6–12 reps per set for hypertrophy (muscle growth).

• Rest Periods: 1–3 minutes between sets for optimal strength and muscle gains.

• Push/Pull/Legs (6-day split)

• Chest & Back/Legs/Shoulders & Arms (3-1-3 split)

• Back & Biceps/Chest & Triceps/Legs/Shoulders (4-day split)

• Chest/Back/Legs/Shoulders & Arms (also a 4-day split)

• Keep a training log to track weights and reps.

• Take weekly progress photos.

• Measure strength increases and body composition changes (weight, inches, tricep gains, etc.)

For the best results, it’s always recommended to consult a health and wellness professional—such as a dietitian or physical therapist—who can tailour your diet and fitness plan to your specific goals, body type, and health needs.

Gradually increase calories by 100–250 kcal weekly if weight gain stalls.

• Gaining too much fat? Reduce carbs and fats slightly. Do you have the right kind of food?

• Struggling to gain muscle? Increase protein and overall calories.

Bulking and cutting are the optimal combinations that help achieve the dream body. Most bulking phases last 3–6 months before switching to cutting for muscle definition.

• Whey Protein: Whey protein, particularly whey protein isolate, is best for lean bulking. This provides high-quality protein with minimal fat.

• Mass Gainers: High-calorie option for those struggling to eat enough.

• Increases ATP production for improved strength.

• Enhances muscle fullness and recovery.

A high-stim pre-workout powder can boost energy and performance, but it’s optional.

Excessive junk food leads to fat gain and sluggishness.

Light cardio aids recovery, and mobility work prevents injuries.

Tracking ensures that gains remain lean and controlled.

Muscles grow during rest, so aim for 7–9 hours of sleep per night.