Bulk Nutrition

So you’re in high school, skinny as can be and all your ‘homies’ call you a f-boy? Is your size holding you
back from being confident? Don’t worry, I got you covered! Who doesn’t want to get muscular and
assert his or her presence?
Unlike what you might think it to be, bulking is not simply “getting ‘fatter’” or ‘eating more’ or any other
BS your buddy Sam told you about. Hang on a little longer. I ‘ve got some real effective tips laid out for
you.
So, before I get into it, I would like you to ask yourself if getting on a bulk is really for you. I totally agree
to the fact that any effective training plan must consist of bulking, cutting, maintenance and rest phases.
However, if you’re someone weighing 200 pounds and have a 43-inch waist and you just want to bulk
coz that’s what your buddies at the gym are doing this winter, I’d say rethink your decision.
The main purpose of bulking is to add on considerable amounts of muscle mass, strength and of course
a bit of bodyweight. As a rule of thumb, it is ideal for ectomorphic (skinny and low bodyfat), skinny-fat
and metamorphic (ordinarily muscular physique with a regular bodyfat percentage) individuals.
2.1: How does it work?
The two main factors you would want to increase while being on a bulk is your workout volume and
caloric intake. So at a very basic level, bulking is about higher volume workouts and being in a Caloric
Surplus (eating more that your body needs for Maintenance).
2.2: General Bulking guidelines:

• Consume 200-500 more calories than your maintenance calories. Start off with a small caloric
  surplus in your first week and progressively increase it by a hundred or so calories every week,
  throughout your bulk.

• “Eat more fats to get fat.” If that’s what your buddy Sam told you, unfriend him right away.
  Make new friends. Increasing any specific macronutrient
  alone will not have any major effect on your bulking goals. For ex. If you triple your carbs and
  don’t eat enough proteins, you might end up with a big bloated belly and basically look like sh*t.

• You must consume a good proportion of all three macronutrients, get in your micronutrients
  and drink plenty of water.

• Foods like oatmeal, mass gainer shakes, milk, nuts, meats and other calorically dense foods will
  help hit those high caloric intake goals.

• Make sure to put in the hard work at the gym. Trying to get big is not an excuse for skipping
  cardio sessions and not training hard.

2.3: “Dirty Bulking”:
Regardless of whether you have heard of this before or not, I’m sure the thought of having to eat more
makes you crave a meal at Wendy’s and your favorite BR ice cream. The concept of getting in a majority
of your calories from junk food while bulking is known as a ‘dirty bulk’.
While this may sound like a practical approach, I’m afraid I’m gonna have to burst your bubble- Dirty
bulking will NOT yield the same results as a clean bulk. When you eat out everyday, you’re filling
yourself up with tons of empty sugar calories, saturated fats, sugary carb sources and a lot of other bad
stuff. Acne, pimples, belly fat, exhaustion and weak performance at the gym could be a few of the side
effects of eating oily, sugary sh*t daily.
This being said, dirty bulking definitely has its place in my heart. I was 119 pounds when I started out.
Skinny as can be. There was no way I was able to get in enough calories to grow. Dirty bulking for a
couple of months did help me gain a decent number of pounds on the scale. However, I had some
terrible acne issues, my belly sagged out and I didn’t feel healthy.