Bulking has always been a controversial topic in the bodybuilding community. In fact, it’s more controversial now than ever, since we have access to a ton of information online, and there’s a lot of conflicting opinions on the subject. Some people claim that to gain more mass you need to eat big in order to get big, while others claim that you just have to eat right. And while both groups of people are somewhat right, there’s a golden middle ground that you should stand on in order to properly bulk. Yes, you should eat more to build muscle, but you should do it with a clean meal plan for bulking.
So what are the rules for gaining more clean mass? First and foremost, when looking for a good meal plan for bulking, you need to calculate your calories. Determine your TDEE (total daily energy expenditure) using an online calculator. Then, calculate your macronutrients (proteins, fat, carbs). As a general rule of thumb, you want to be at a 20% calorie surplus when bulking. Then, you need to take about 0.8 to 1g of protein per kg of body weight, about 0.3g of fat per kg of body weight, and the rest of your intake towards your calorie goal should be from carbs. Here are the calorie values for protein, carbs, and fat:
- 1g Carbs – 4 calories
- 1g Protein – 4 calories
- 1g Fat – 9g calories
But how do you ensure you consume the right amount of protein, fat, and ultimately, carbs? One of the best solutions is to get a personal-tailored meal plan for bulking that fits your daily requirements. You can cook the food by yourself, or you can order an entire meal plan online since not everyone has the time and energy to cook 3-5 times a day.
One thing that I really like about bulking, is that you’re allowed to have a cheat day every once in a while. In fact, a cheat day is encouraged if you do it right. But how do you do it right? Simple – you cheat once a week, and you don’t go over 150% of your TDEE. All you have to pay attention to is the amount of fat you eat, which should be less than 100g. If you know that you’ll be having a cheat meal later in your favourite restaurant, try to save up some calories throughout the day. Eat as much protein as you can throughout the day, and save the rest for dinner. That way, you’ll end up with plenty of room to eat what you want, without exceeding your limits.