How to Bulk Like a Pro: A Science-Based Guide

Bulking has been a game-changer for my fitness journey. Over the past year, I’ve committed to a proper bulk with optimized training and nutrition, resulting in the most significant muscle gains I’ve made in years. In this blog post, I’ll convince you to do the same and guide you through setting up a science-based bulking plan to maximize muscle gain and minimize fat gain.

 

Why Bulk?

If you’re here, you’re probably interested in building more muscle but might be unsure if bulking is the right choice. You’ve likely heard that heavy bulking is outdated bro science or that you don’t need to bulk—you can just “main gain” (maintain your weight while gaining muscle). Here’s the truth:

• Old-school dirty bulks do build muscle, but they come with significant fat gain.

• Main gaining is possible but has limitations. You won’t build as much muscle as you would with a proper bulk.

 

A bulk involves eating more calories than you burn (caloric surplus). When done correctly, this surplus supports muscle growth while minimizing fat gain.

 

The Science of Bulking

Bulking allows your body to prioritize muscle-building over essential survival processes. In a calorie deficit or maintenance, your body allocates energy to critical functions like organ health and immune support. A caloric surplus signals that starvation isn’t a threat, allowing your body to focus on muscle growth.

Research Findings

A study compared two groups:

• One group maintained their calories (~2,500/day).

• The other group bulked (~4,300/day).

Both groups followed the same training program for 8 weeks. The bulking group gained significantly more fat-free mass, and surprisingly, most of their weight gain was lean tissue (likely because they were new lifters). For experienced lifters, bulking still leads to more muscle gain but may include some fat gain.

 

How to Bulk the Right Way

1. Control Your Caloric Surplus

Your rate of weight gain determines how much fat you’ll gain. Muscle growth takes time, so force-feeding won’t help. Here’s the guideline:

• Beginners: Aim to gain 1–2% of your body weight per month.

• Intermediate/Advanced: Aim for 0.5–1% of your body weight per month.

For example, if you weigh 170 lbs:

• As a beginner, gain 1–2 lbs/month.

• As an advanced lifter, gain 0.5–1 lb/month.

 

2. Calculate Your Calories

Determine your maintenance calories (the calories you need to maintain your weight):

• Multiply your body weight (lbs) by 14–18.

• Adjust for your activity level.

Example: If your maintenance is 2,800 calories:

• Add 5–10% (140–280 calories) for a controlled bulk, bringing your total to 3,000 calories/day.

 

3. Optimize Macronutrients

• Protein: 0.7–1g per lb of body weight (e.g., 170g for a 180-lb person).

• Fat: 20–30% of total calories (e.g., 65–100g in a 3,000-calorie diet).

• Carbs: Fill the remaining calories with carbohydrates.

 

Example of a Bulking Meal Plan

Here’s an example of what a bulking day could look like:

• Breakfast: A protein-packed meal with egg whites, whole eggs, turkey bacon, vegetables, oats, and fruit like blueberries.

• Pre-Workout Meal: Lean protein (e.g., ground turkey or chicken), rice, Greek yogurt, fruit, and a pre-workout supplement.

• Post-Workout Meal: A protein shake and a piece of fruit like a banana.

• Dinner: A balanced plate with protein (e.g., chicken or beef), carbs (e.g., potatoes or rice), and healthy fats (e.g., sunflower seeds or avocado).

• Snack/Dessert: Greek yogurt with honey, peanut butter, popcorn, or even some candy to meet calorie goals.

This is just an example. You can adjust based on your preferences, but the goal is to hit your calorie and macronutrient targets consistently.

 

Training on a Bulk

Your training is just as important as your diet. Slacking off in the gym guarantees fat gain instead of muscle.

Beginners (First Year):

• Focus on mastering basic exercises with proper form.

• Any split works (bro split, push/pull/legs, full body).

• Aim for at least 3 days/week (4–5 days is ideal).

Intermediates (1–3 Years):

• Increase training volume (8–15 sets per muscle group weekly).

• Prioritize intensity and avoid “junk volume.”

• Consider switching to splits like push/pull/legs or upper/lower.

Advanced Lifters (3+ Years):

• Run a specialization program targeting weak areas (e.g., add 20–40% volume for lagging muscles like shoulders).

• Incorporate advanced techniques like lengthened partials and myo-reps.

 

Should You Do Cardio on a Bulk?

Yes, cardio is beneficial during a bulk. It improves cardiovascular health and helps you handle higher training volumes. Aim for:

• 2–3 moderate-intensity sessions/week (e.g., brisk walking or basketball).

• If you have an active job, you may not need extra cardio.

 

Supplements for Bulking

Here’s what I take:

1. Creatine: 10g/day, split into two 5g doses (morning and post-workout).

2. Protein Powder: To meet protein targets.

3. Caffeine: 3 hours after waking up 200mg pre-workout.

4. Fish Oil: 2g combined EPA/DHA daily.

5. Magnesium: To support sleep.

6. Vitamin D: Especially important with low sunlight exposure.

7. Multivitamin: Covers basic nutrient gaps.

 

Tracking Your Progress

To monitor your bulk, you could use my personal training app if you’re a client with me. My app provides custom macros, meal plans, and progress tracking tailored to your goals. If you’re not a client, you can use free options like MacroFactor or MyFitnessPal to track your calories, macros, and progress. Consistent tracking is key to ensuring your bulk is on the right path.

 

Ready to Take the Next Step?

If you’re ready to commit to a proper bulk and want personalized guidance, my 1-on-1 coaching is here to help. As a client, you’ll get access to my app with custom meal plans, training programs, and progress tracking tools. Together, we’ll create a plan to help you build muscle effectively without unnecessary fat gain.

Click here to learn more and sign up for coaching today. Let’s get started on building your best self.