When we hear the word Bulking, the first thing that comes to our mind is BIG BODYBUILDERS with big biceps and chests. However, bulking can be of many types: muscle gain, fat gain, clean bulk, or dirty bulk. Moreover, there are many rumors that bulking is only done in winters or cutting is done in summers. In many countries, there is no winter season (like UAE) but the people out there do bulk up by eating the right food at the right time.
Types Of Bulking
Bulking is mainly divided into two types:
In clean bulk, people balance their macros and eat according to their daily calorie requirements. For instance, a surplus of 400-500 calories is done which includes high carbohydrates, moderate protein, and low fats. People make sure that they eat healthy foods and avoid junk foods. Eating more calories does not mean eating empty calories that we get from candies or any kind of junk food. The calories that we consume should be nutrition-dense. The correct percentage of macros should be:
Carbohydrates 50%; Protein 30%; Fats 20%
If you are on a 3000 calorie diet, then carbohydrates should be 375 grams; Protein 225 gram; fats 67 grams
In this, people do not balance their macros and eat whatever they like. A surplus of 1000-2000 calories is done and macros are also not balanced. Keeping track of daily calorie intake is not done and people end up getting fat. After getting fat they focus on cutting which takes around 6-8 months.
If a person is gaining weight, then he has to eat 500 calories more than his maintenance calories. It’s all up to the person that how much surplus he wants to go. If a surplus of 800-1000 calories is made, then it will result in fat storage and will be considered as dirty bulk.
Thus, a surplus of 400-500 calories is good enough to gain healthy weight and put on lean muscle mass.
Carbs To Protein Ratio In Bulking
In clean bulk, the carbohydrates to protein ratio are 2:1. That means if you eat 50 grams of carbs per meal, then you should take around 25 grams of protein with that meal. Keep that amount low and increase your meals. It is recommended to take around 5-7 meals per day. Add healthy fats to your meal keeping in mind your limitation per day.
All About Mass Gainers
Mass Gainers are filled with calories which mainly come from sugar and using mass gainers can make you fat. If you are very thin and your goal is to gain around 20-25 kg, in that case, you can add mass gainers but do not skip your meals.
Here are some mass gainers which you can try while Bulking
- MuscleBlaze Super Mass Gainer XXL (FOR INDIA)
- Asitis Nutrition AS-IT-IS Mass Gainer (FOR INDIA)
Some Important Tips
- Try working out 5-6 times a week.
- Lift heavy (avoid ego lifting).
- Proper sleep of at least 8 hours.
- Keep track of your weight.
- Add protein shakes if necessary.
- Start adding before-bed meals.
- Breakfast should be very nutritious.
- After working out, take around 20-25 grams of protein.
- Pre-workout should be high in carbs.
Q. What should you not do while bulking?
Don’t eat everything in sight.
Do maintain a high protein, moderate carbohydrate, and low-fat diet.
Don’t avoid cardio.
Do maintain a moderate cardio routine.
Don’t neglect your water intake.
Q. What should I eat to bulk up fast?
Beans, Yogurt, Milk, Cheese, Eggs, Nuts & Seeds.