Basic Bulking Guide

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You may have clicked on this blog curious as to why anyone would want to bulk in the first place. In this post I'll be introducing the process of bulking and how it can be done. Bulking is essentially putting on weight in the form of muscle and fat, over a period of at least a few months. Each week the goal is to see an increase in weight on the scale while also gaining strength in the gym. Ultimately, cutting down after the bulk to uncover an improved physique.  

As a general rule my diet is 80% healthy, 20% junk food as it's difficult to consistently hit a high calorie goal with clean foods only. 

It's important to note that the amount of food required to bulk up varies from person to person. For example - person A maintains weight on 2500 calories per day, whereas person B needs 4000 calories to maintain weight. To find your maintenance calories simply weigh yourself each morning for 5 days while tracking how many calories you are consuming each day. If you've maintained weight over the 5 days you've found maintenance calories. If gained/lost weight then adjust calorie count accordingly and repeat the process.

The most important part of bulking is consistently creating a calorie surplus. After finding maintenance calories, add 300-800 calories depending on how aggressively you'd like to gain weight. Once weight gain has stagnated for a couple of weeks, add more calories. Prior to bulking there should always be a body weight target otherwise there's a risk of simply getting fat or not gaining enough weight to create substantial change in terms of muscle gain. 


To give some context as to the amount of food required for my current bulk, my daily diet looks something like this: 

Breakfast - 6 eggs, sourdough bread (heavily buttered), Pint of milk, 1500 calories

Lunch - 3 chicken burgers, 1200 calories

Dinner - Steak/Salmon with air fried potatoes, 1000 calories

Snack -  Large Milkshake, 1000 calories

Total Calories - 4700


The next post will be written from Greece, where locals will be in awe of the sheer quantity of Gyros I plan to consume. 

Take care.  

Week 1 - weight (85kg/13st 5lbs)


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