Bulking Diet 101: What, When, and How Much To Eat for Muscle Gains

You started lifting to become healthier. Now, you’re honing your focus to building muscle mass. We all know that getting shredded takes a combination of intense training and the right diet.

But with so much information out there, it can be overwhelming when figuring out what, when, and how much to eat for muscle gains.

A bulking diet is a structured eating plan designed to support muscle growth and repair through consuming an excess of calories. This surplus of energy gives your body the resources it needs to build new tissue in response to weightlifting or resistance training (1). However, a bulking diet should not be an excuse to binge on junk food and unhealthy foods.

Here’s a comprehensive bulking diet. In it, you’ll find answers to what to eat, when to eat, and how much to eat for maximum muscle gains.

What To Eat When Bulking?

You should eat mostly whole, nutrient-dense foods that provide the essential macronutrients and micronutrients your body needs for muscle growth. This includes lean protein, complex carbohydrates, healthy fats, and a variety of fruits and vegetables.

Even so, not all processed foods are bad. If you struggle to consume enough calories through whole foods alone, incorporating some processed foods such as protein bars or shakes can be beneficial.

Let’s review the best foods to get your bulking diet calories from, even those that may seem unhealthy at first glance.

Animal and Plant Protein

When it comes to protein sources, there’s a fixation on eating vast amounts of meat. Or sticking only with plant-based options, loading up on tofu and beans. The reality is that both have their benefits.

Animal proteins such as chicken, fish, beef, and eggs are rich in essential amino acids necessary for muscle repair and growth. They also provide important micronutrients like iron and zinc (2). Unless you’re vegan or vegetarian, you should aim to include some animal protein in your diet.

On the other hand, plant-based protein sources such as legumes, nuts, seeds, and soy products can offer a variety of amino acids and phytonutrients that may not be present in animal proteins. These can aid in overall health and recovery (3).

Considering that you’ll be eating about 0.7-1 gram of protein per pound of body weight while bulking, it’s essential to incorporate a mix of both animal and plant-based proteins into your diet, unless you are vegetarian or vegan. If only to prevent boredom with your meals; but also for the optimal benefits each has to offer.

For one, supplementing your meat sources with plant-based options can increase your fiber intake, which is often lacking in some bulking diets (like those mainly consisting of chicken and rice). 

Other reasons include reducing your intake of saturated fats and increasing the variety of micronutrients in your diet.

Here are 10 ideal food sources of proteins to add to your bulking diet:

• Chicken
• Turkey
• Fish (salmon, tuna, tilapia)
• Lean beef (sirloin steak, lean ground beef)
• Eggs and egg whites
• Tofu and tempeh
• Soy products like edamame and soy milk
• Legumes (beans, lentils, chickpeas)
• Nuts and seeds (almonds, walnuts, pumpkin seeds)
• Greek yogurt or cottage cheese

Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe: Health Coaching app—all at your fingertips, start transforming your life now!

Complex Carbohydrates

Contrary to popular belief, carbohydrates are not the enemy when it comes to building muscle. In fact, they are essential for providing your muscles with glycogen – an important source of energy for intense exercise (4).

Studies comparing exercise and body composition on low-carb versus high-carb diets showed that groups consuming more carbs was associated with better exercise performance (5). Better exercise performance could mean faster muscle gains when bulking. There are a few likely reasons for this observation:

• First, carbs help with nutrient absorption. When combined with protein, insulin levels rise, which will increase the uptake of amino acids into muscle cells. This is crucial for muscle repair and growth (6).
• Second, carbs are necessary to sustain energy during intense workouts. Without sufficient glucose levels, your performance could suffer (7).
• Lastly, carb-dense foods assist in meeting your calorie surplus, which can be challenging to achieve solely through protein and fats.

So, what types of carbs should you be eating when bulking? You can get away with consuming more simple carbs like refined grains and sugars pre-workout when your body needs fast-digesting energy. But most of your carbohydrate intake should come from complex sources, such as whole grains, starchy vegetables, and legumes.

Here are some great options for complex carbohydrates to include in your bulking diet:

• Brown rice
• Quinoa
• Sweet potatoes
• Oats
• Whole grain bread and pasta
• Beans (black beans, kidney beans)
• Fruit (apples, berries)
• Vegetables (potatoes, root vegetables, carrots)

Healthy Fats

One of the main benefits of incorporating healthy fats into your bulking diet is their high calorie density – providing 9 calories per gram, versus 4 calories per gram in protein and carbs (8). This makes them a great option for reaching your daily calorie surplus goals, without having to consume massive amounts of food.

Dietary fat plays a role in hormone production (9), including testosterone – a key hormone for muscle growth (10). It also helps with the absorption of fat-soluble vitamins like A, D, E, and K (11).

When choosing healthy fats for your bulking diet, it’s essential to focus on monounsaturated and polyunsaturated fats. These can be found in foods such as:

• Avocado
• Olive oil and other vegetable oils
• Nuts (almonds, cashews)
• Seeds (chia seeds, flaxseeds)
• Fatty fish (salmon, mackerel)

Avoid consuming too many saturated and trans fats as they can negatively impact health when consumed in excess (12) (13).

Bodybuilders traditionally turn to high-fat foods, such as burgers and pizza, to bulk up. While these can fit into your bulking diet in moderation, focusing on more nutrient-dense sources of healthy fats is recommended.

Read more: Ethical Eating: Aligning Diet and Values

Supplements

Convenience is key when it comes to bulking, and supplements can help fill in any nutrient gaps or provide an easy way to add extra calories to your diet.

When choosing supplements for muscle gains, aim for those that are backed by scientific evidence and align with your specific goals. Some popular options include:

• Whey protein powder: A quick and easy way to increase your daily protein intake, which can be especially useful for those with higher protein requirements (14).
• Creatine: Shown to improve strength and muscle mass gains by increasing ATP levels in muscles. It is one of the most studied and effective supplements for building muscle (15).
• BCAAs: These are essential amino acids that cannot be produced by the body. Supplementing with BCAAs may help with reducing exercise-induced muscle damage (16).
• Mass gainer shakes: For those who struggle to consume enough calories through whole foods, mass gainer shakes can provide an easy way to add extra calories and nutrients to your diet (17). Be sure to choose one with high-quality ingredients and a nutrient profile that supplies what you need to complement your diet.

Supplements should not replace whole foods entirely. Rather, they can complement a well-balanced diet and training regimen. If you have any health conditions or allergies, consult with a healthcare professional before adding supplements to your bulking routine.

Check out our Best Bulking Foods Guide for more information on incorporating these foods and supplements into your bulking diet.

What Not To Eat When Bulking?

Bulking diet calories can quickly add up, and it’s tempting to fill your plate with high-calorie, tasty foods. However, not all foods are created equal when it comes to providing your body with the nutrients needed for muscle growth.

Here are some examples of what you should limit or avoid in your bulking diet:

• Overly processed and fried foods: These are often high in unhealthy fats, added sugars, and sodium – providing little nutritional benefit for muscle gain and result in weight gain (18).
• Sugary drinks: Sodas, energy drinks, and fruit juices may contain a significant amount of empty calories and added sugars (19).
• Alcohol: Alcohol can interfere with protein synthesis, potentially hindering muscle growth (20). It can also lead to consuming excess calories and poor food choices when drinking.
• Highly processed snacks: Chips, cookies, and other packaged snacks are often high in unhealthy fats, added sugars, and sodium – providing little nutritional value (21).

It’s okay to indulge occasionally in these foods in moderation, but they should not make up a significant part of your bulking diet. Prioritize nutrient-dense whole foods to support your muscle-building goals. 

Our Clean Bulking Meal Plan has plenty of delicious and healthy options for bulking without compromising your health.

Is 3000 Calories Enough To Bulk?

3000 calories is a good starting point for bulking, but it may not be enough for everyone. The exact number of calories needed to bulk depends on various factors such as body weight, activity level, and metabolism.

To determine your specific calorie needs for bulking, you can use an online calculator and/or track your food intake and adjust accordingly based on your progress.

Another factor to consider is making sure that those 3000 calories are coming from nutrient-dense sources rather than empty calories from junk food. While indulging in treats here and there is fine in moderation, the majority of your calorie intake should come from whole foods to support muscle growth and overall health.

Our 2900 Calorie Meal Plan can provide guidance on what a 3000 calorie bulking diet might look like with balanced macronutrient ratios and nutrient-dense foods.

Is 3300 Calories Good for Bulking?

3300 calories may be an appropriate calorie intake for some individuals looking to bulk up, but it’s important to personalize your caloric needs based on your body and goals.

If you are consistently gaining weight and seeing progress in the gym with 3300 calories, then it may be a good fit for you. However, if you are not seeing any changes or are gaining excessive amounts of fat, then it may be too many calories for your body.

Monitor your progress and make adjustments as needed to find the right balance for your specific body and goals. For example, if you are not seeing the desired muscle growth, you may need to increase your calorie intake. On the other hand, if you are gaining too much fat, it may be necessary to decrease your calories slightly.

Be sure to give new adjustments time to show results before deciding to make further changes. A week is hardly enough time to assess progress, given that weight fluctuates daily due to factors like water retention and digestion.

Whether you’re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale – BetterMe: Health Coaching app has got you covered! Improve your body and revamp your life!

How Can I Bulk In 7 Days?

You can’t bulk in 7 days. The most you can gain is a temporary “pump” which is the temporary increase in muscle size due to increased blood flow and water retention after a workout. True muscle growth takes time, consistency, and patience.

If you’re looking to gain significant muscle mass in a short period of time, it’s not possible without resorting to using steroids or other performance-enhancing drugs. Not only are these methods illegal and dangerous, but they also come with severe side effects.

A quick bulk which involves a significant increase in calorie intake can result in:

• Fat gain instead of muscle gain
• Digestive issues and discomfort
• Sluggishness and fatigue

Instead, focus on slow, steady progress by adding a modest calorie surplus over an extended period. This approach will result in more sustainable muscle gains with minimal fat accumulation. 

Experts recommend gaining no more than 0.5-1 pound of muscle per week to minimize fat gain and optimize muscle growth.

When To Adjust Your Bulking Diet

It’s crucial to track your progress and make adjustments to your bulking diet as needed. Here are some signs that it may be time to adjust your calorie intake:

• Not seeing any weight gain: If you’re not gaining weight, you’re probably not in a calorie surplus, and therefore not maximizing muscle growth potential.
• Noticing an increase in body fat percentage: While some body fat gain is inevitable when bulking, if you notice a significant increase in body fat without a corresponding increase in muscle mass, it may be time to adjust your calorie intake.
• Feeling sluggish and lacking energy: If you feel fatigued and have low energy levels, it may be a sign that your calorie intake is too low to support intense workouts.

It’s also crucial to listen to your body and adjust your diet accordingly. If you’re feeling bloated or overly full after meals, try reducing portion sizes or choosing lower-calorie options for certain foods. On the other hand, if you’re constantly hungry, it may be a sign that you need to increase your calorie intake.

Remember, bulking is not a one-size-fits-all approach. It’s essential to experiment and find what works best for your body and goals. Continuously tracking your progress and making adjustments along the way will help you achieve optimal results and reach your muscle-building goals.

Read more: Holistic nutrition: Balancing Diet with Daily Routines

FAQs

• What Is a Dirty Bulk?

A dirty bulk is a method of bulking where individuals consume a high amount of calories with little regard for food quality. This often leads to consuming excessive amounts of junk food, resulting in significant fat gain along with muscle growth.

• Is Bulking Healthy?

Bulking can be healthy if done correctly with a focus on nutrient-dense whole foods and proper calorie and macronutrient balance. However, excessive bulking with a high-calorie intake, poor food choices, and lack of exercise can contribute to health issues such as obesity and chronic diseases.

• How Long Should I Bulk for?

The length of a bulk varies depending on individual goals, body composition, and progress. Typically, bulking phases last anywhere from 8-12 weeks before transitioning into a cutting phase to reduce body fat percentage. However, some individuals may choose to bulk for longer or alternate between bulking and cutting phases throughout the year. It’s important to listen to your body and adjust accordingly.

• Can Women Bulk?

Yes, women can bulk just like men. However, due to differences in hormones and body composition, women may have different calorie and macronutrient needs for bulking compared to men. A bulking diet for women should reflect their specific needs.

• Are Eggs Good for Bulking?

Eggs are an excellent source of high quality protein, making them a great food for bulking. They also contain essential vitamins and minerals that support muscle growth and overall health (22). 

The Bottom Line

Bulking is a combination of consuming a calorie surplus and resistance training. But it’s not just about eating everything in sight – the quality of those calories matters too. 

Incorporating a variety of protein sources, complex carbohydrates, healthy fats, and optional supplements can help you achieve optimal muscle growth while maintaining overall health. 

Remember to adjust your portions and food choices as needed for continued progress, and don’t be afraid to experiment with different foods to find what works best for you.