Gaining weight is a desire possessed by many people, with the most important factor deciding whether this is possible being one’s diet. Bulking diets are specifically designed to support muscle growth and weight gain. They involve consuming a surplus of calories and macronutrients to provide the necessary energy and nutrients for muscle building.

The Main Properties of a Bulking Diet

• Caloric Surplus: The primary principle of a bulking diet is to consume more calories than your body expends. This surplus provides the extra energy needed for muscle growth and prevents the body from being in a calorie deficit, which is necessary for weight gain.

• Macronutrient Balance: A well-rounded bulking diet focuses on a balanced intake of macronutrients: carbohydrates, proteins, and fats. To put it simply, carbs are your main source of energy, proteins promote muscle repair and growth, and fats contribute to hormone production.

• Nutrient Timing: Timing meals strategically can optimize muscle growth and recovery. Many individuals follow a pre- and post-workout nutrition plan, where they consume meals or snacks rich in carbs and protein before and after their workouts to provide energy and support muscle repair.

In this article, we’ll outline the parameters of a good bulking diet, while also explaining how it allows you to gain weight. We’ll be sure to provide with ideas for some snacks which will help you develop a good bulking diet so that you can experience rapid muscle growth and substantial weight gain.

Caloric Surplus

A caloric surplus occurs when an individual consumes more calories than their body expends over a given period. In simple terms, it means you are eating more calories than your body needs to maintain its current weight. The excess calories are then typically stored in the form of body fat.

How to engage in a caloric surplus

• Calculate Your maintenance calories: Determine your maintenance calorie level, which represents the number of calories your body needs to maintain its current weight. Online calculators can provide estimates based on factors like age, weight, height, activity level, and fitness goals. We highly recommend the calculator linked here from Mayo Clinic.

• Add a surplus of calories: Once you know your maintenance calories, add a surplus. A common approach is to consume an additional 250 to 500 calories per day, although individual needs vary. This gradual surplus helps minimize fat gain while supporting muscle growth.

• Focus on nutrient-dense foods: While increasing your calorie intake, prioritize nutrient-dense foods to ensure you're meeting your body's nutritional needs. Include lean proteins, whole grains, healthy fats, fruits, and vegetables in your diet.

Sub-factors to consider

• Strength training: Engage in regular strength training exercises to promote muscle growth. Resistance training creates a demand for additional calories to support the repair and growth of muscle tissue.

• Monitor your progress: Regularly assess your progress to ensure that you are achieving your goals without excessive fat gain. Adjust your caloric intake as needed based on changes in weight, muscle mass, and overall body composition.

• Stay hydrated: Adequate hydration is essential for overall health and can also support optimal performance during workouts.

A study on this topic

The National Institute of Health conducted a study on 5 healthy males from a Vermont Prison. Each male was fed an unspecified energy surplus for a period of three and a half months, with a six-week baseline investigation being held prior to the surplus period to uncover each male’s maintenance calorie intake. The results were staggering. Subsequent to the three and a half months, the average weight increase across each man 16.2kg, depicting the impactful and effective nature of a caloric surplus on weight gain.

Macronutrient Balance

The optimal macronutrient balance for a bulking diet can vary based on individual factors such as age, sex, metabolism, and activity level. However, there are general guidelines that can help you structure your macronutrient intake to support muscle growth during a bulking phase. The three primary macronutrients are protein, carbohydrates, and fats.

The 3 main macronutrients and their role in bulking

• Protein: Protein is essential for muscle protein synthesis, which is the process that builds and repairs muscle tissue. Consuming an adequate amount of protein is crucial during a bulking phase to support muscle growth. The American College of Sports Medicine recommends a protein intake of approximately 1.2 to 2.2 grams per kilogram of body weight for athletes and those engaged in heavy resistance training. About 20 - 40% of total daily calories should come from proteins.

• Carbohydrates: Carbohydrates are the body's primary source of energy, and they are particularly important for individuals engaged in intense workouts and resistance training. Carbohydrates replenish glycogen stores, providing fuel for workouts and aiding recovery. About 45-65% of total daily calories should come from carbohydrates. However, individuals with higher activity levels may benefit from the higher end of this range.

• Fats: Healthy fats are important for hormone production, including hormones that support muscle growth. Approximately 15-25% of total daily calories should come from fats. Include sources of monounsaturated and polyunsaturated fats, such as avocados, nuts, seeds, and olive oil, while minimizing saturated and trans fats.

Sub-factors to consider

• Micronutrients: Vitamins and Minerals: Ensure you're getting an adequate intake of vitamins and minerals through a diverse and balanced diet. This includes vitamins such as vitamin A, vitamin C, vitamin D, and minerals like iron, calcium, magnesium, and zinc. Fiber: Adequate fibre intake is essential for digestive health. Include a variety of fruits, vegetables, whole grains, and legumes in your diet.

• Omega-3 Fatty Acids: Incorporate sources of omega-3 fatty acids, such as fatty fish (salmon, mackerel, and sardines), flaxseeds, chia seeds, and walnuts. Omega-3s are known for their anti-inflammatory properties and can support overall health.

• Hydration: Staying hydrated is crucial for overall health and optimal performance. Adequate water intake supports digestion, nutrient absorption, and can help maintain energy levels during workouts.

• Antioxidants: Antioxidants, found in fruits and vegetables, help protect cells from oxidative stress. Include a variety of colourful fruits and vegetables to ensure a broad spectrum of antioxidants.

A study on this topic

Here’s an extract from a study also conducted by the National Institute of Health:

• “There is evidence that a relatively high protein intake (approximately 30% of energy intake) will reduce lean mass loss relative to a lower protein intake (approximately 15% of energy intake) during energy restriction. The higher protein intake will also provide a relatively large thermic effect that may aid in reducing body fat. In both the off-season and pre-contest phases, adequate dietary carbohydrate should be ingested (55-60% of total energy intake) so that training intensity can be maintained. Excess dietary saturated fat can exacerbate coronary artery disease; however, low-fat diets result in a reduction in circulating testosterone. Thus, we suggest dietary fats comprise 15-20% of the bodybuilders' off-season and pre-contest diets.”

Nutrient Timing

Nutrient and meal timing are important considerations in bodybuilding, especially during bulking phases, as they can impact energy levels, muscle protein synthesis, and overall performance. While individual needs can vary, here are some general guidelines for nutrient and meal timing during a bulking phase:

1. Pre-Workout Nutrition:

   • Consume a balanced meal with a mix of carbohydrates, proteins, and fats about 2-3 hours before your workout.

   • If your workout is closer to mealtime, focus on easily digestible carbohydrates and moderate protein to provide energy without causing discomfort during exercise.

2. Intra-Workout Nutrition (Optional):

   • Some individuals may benefit from intra-workout nutrition, especially for longer or more intense training sessions. This can include a carbohydrate-protein drink to help sustain energy levels and support muscle protein synthesis.

3. Post-Workout Nutrition:

   • Consume a post-workout meal or shake containing both carbohydrates and protein within 30 to 60 minutes after exercising. This helps replenish glycogen stores and promotes muscle recovery.

   • Aim for a protein source with a high biological value, such as whey protein, to provide essential amino acids quickly.

Sub-factors to consider

• Meal frequency: Consider spreading your total daily caloric intake across 4-6 smaller meals, including snacks. This can help maintain a consistent flow of nutrients, support muscle protein synthesis, and manage energy levels.

• Hydration: Stay well-hydrated throughout the day, as dehydration can negatively impact performance and recovery.

A study on this topic

Here’s a recommendation from fitness coach John Berardi on how to optimize nutrition timing through an intra-workout drink.

• Berardi states that the best way to ensure maximal muscle growth during your workout is to “drink an easily digested liquid carbohydrate and protein drink. This drink should probably consist of a well-diluted (a 6-10% solution - meaning 60-100g of powder for every 1L of water) combination of glucose, maltodextrin, and whey protein/hydrolyzed whey protein.”

You may see bodybuilders drinking these during their workouts. This is because they’re one of the best ways to ensure you’re hitting your daily macros in an easy and effective manner.

The Weigh Out’s Top Bulking Snacks

After weightlifting for a number of years, bulking snacks have been an integral factor that have allowed me to progress in the gym. My favourites are listed below with ingredients, however feel free to improvise and add whatever toppings/sides you’d like. The beauty of bulking is that you’re able to eat anything you want, whenever you want.

Peanut Butter and banana Toast:

• Two slices of white bread, a banana, around 3 tablespoons of peanut butter (this measurement can vary, however the more the better), and a cup of orange juice on the side.

• Overall: 661 calories, 94.2 grams of carbs, 26 grams of fat, 22 grams of protein.

Loaded Nachos:

• Ingredients: Tortilla chips, melted cheese, ground beef, guacamole, sour cream.

• Nutrition (per serving): Calories: 500, Carbs: 40g, Protein: 20g, Fat: 30g.

Pasta Salad with Chicken and Avocado:

• Ingredients: Whole wheat pasta, grilled chicken, cherry tomatoes, avocado, olive oil.

• Nutrition (per serving): Calories: 600, Carbs: 50g, Protein: 30g, Fat: 30g.

Loaded Baked Potato Skins:

• Ingredients: Potato skins, cheese, bacon bits, sour cream.

• Nutrition (per serving): Calories: 500, Carbs: 40g, Protein: 15g, Fat: 30g.

High-Calorie Smoothie Bowl:

• Ingredients: Greek yogurt, granola, almond butter, mixed berries, honey.

• Nutrition (per bowl): Calories: 600, Carbs: 70g, Protein: 20g, Fat: 30g.

To Conclude

Bulking is a vital part of weightlifting, and fitness in general. Gaining weight is an intrinsic side effect of building muscle, and is necessary for anyone trying to improve their physique or strength. In this article, we outlined the three main factors of a bulking diet (a caloric surplus, macronutrient balance and nutrient timing), while also providing you with a number of bulking snacks for you to try as you embark on your weight gain journey. We hope this article provided you with what you needed, and wish you the best of luck for your future fitness endeavours.

Citations:

Leaf, A. and Antonio, J. (2017). The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition - A Narrative Review. International journal of exercise science, [online] 10(8), pp.1275–1296. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786199/.

Lambert, C.P., Frank, L.L. and Evans, W.J. (2004). Macronutrient considerations for the sport of bodybuilding. Sports medicine (Auckland, N.Z.), [online] 34(5), pp.317–27. doi:https://doi.org/10.2165/00007256-200434050-00004.

Berardi, J. (2004). The Science Of Nutrient Timing! [online] Bodybuilding.com. Available at: https://www.bodybuilding.com/fun/berardi54.htm [Accessed 15 Oct. 2019].