Brenda Peralta is a Certified Diabetes Educator, and Sports Nutritionist with a Bachelor’s in Nutrition and Dietetics. With over 9 years of experience helping people reach their sports and nutrition goals, Brenda is also a Better Me Health Coach.
If you’re passionate about bodybuilding or fitness, you’ve likely heard about bulking—a phase where the main goal is to gain muscle mass. Bulking is a crucial component in the muscle-building process.
By consuming more calories than you burn (calorie surplus), you provide your body with the necessary energy and nutrients to build new muscle tissue. However, not all calories are created equal. Understanding which high-calorie foods can support your bulking goals is the key to achieving the best results.
Here, we’re going to explore the world of high-calorie foods that are perfect for bulking. We’re also going to go over how to include them in your diet, and tips for maximizing your gains effectively.
High-calorie foods are essential during the bulking phase as they provide the additional energy that’s required for muscle growth. When you’re bulking, your body’s caloric needs increase significantly (2).
Muscle building is a very expensive process. So, the body needs to know it has calories to “spare” in this process. That’s why creating a calorie surplus is essential.
These foods help you meet your calorie goals and supply the essential macronutrients (carbs, proteins, and fats) that support muscle repair and growth. Understanding how to balance these foods within your diet is essential for a successful bulk.
Carbs play a crucial role in the bulking phase due to their function as the body’s primary energy source. When you increase your caloric intake, it’s important to include carbs as they provide the necessary energy for intense workouts and recovery.
In addition, consuming enough carbs helps replenish glycogen stores in muscles, which become depleted after strenuous exercise. This replenishment supports endurance during workouts and enhances muscle recovery post-exercise.
Carbs also have an important effect on insulin secretion, which is a hormone that plays a key role in muscle growth by facilitating nutrient uptake into muscle cells (1). This is why carbs are one of the best high-calorie healthy foods you can add if you’re looking to bulk.
Here are some high-calorie carb sources that are worth adding to your diet:
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Proteins play a crucial role in the bulking phase. They serve as the building blocks for muscle growth and repair.
When you engage in resistance training, your muscle fibers undergo stress and create tiny tears. Proteins, particularly those that are rich in essential amino acids, help with the recovery process by repairing this damage and facilitating muscle hypertrophy (muscle growth).
Including enough protein in your diet ensures that your body has the necessary components to support muscle synthesis, enhance recovery, and optimize performance.
In addition, protein has a high thermic effect, which means it requires more energy for digestion than fats and carbs, thereby assisting in overall caloric expenditure. As a result, it helps with gaining muscle mass and contributes to a more efficient metabolism during your bulking journey.
Here are some great protein-rich foods that are also high in calories you can include:
Fats are essential for a successful bulking phase as they provide a dense source of calories that are necessary for meeting your increased energy requirements. They play a crucial role in hormone production, including testosterone, which is essential for muscle growth and overall performance (4).
In addition, healthy fats, such as omega-3 fatty acids, contribute to reducing inflammation, improving recovery, and supporting joint health during intense training sessions (5).
Including enough dietary fats in your regimen helps you achieve a caloric surplus while also helping with the absorption of fat-soluble vitamins (A, D, E, and K), which are important for several bodily functions.
Here are some great fat-rich foods you can include:
Check out our other articles on the best Calorie-dense foods and best bulking foods for more options on foods that can add calories to your meals.
Including high-calorie foods in your diet doesn’t mean throwing balance out the window. Here are some tips to help you add more calories when bulking:
Achieving a balanced diet while bulking means ensuring you get the right mix of macronutrients. This promotes muscle growth and supports overall health.
Read more: High Calorie Breakfast Ideas You Must Try for Muscle and Weight Gain
When bulking, the timing of your nutrition can significantly impact your results.
Portion control is equally important. Eating too much at once can lead to excessive fat gain. You should aim for frequent, smaller meals throughout the day.
High-calorie meals can help you get all the calories you need. These meals are designed to provide the necessary calories and a blend of essential nutrients that support overall health and performance.
By including a variety of high-calorie ingredients, such as nuts, avocados, and whole grains, you can create satisfying meals that fuel the body effectively.
Here are some easy, bulking meals to help you reach your calorie intake:
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These cheap bulking meals provide a boost in your calories and ensure you get a mix of essential nutrients to support your bulking goals. If you’re still unsure how many calories you should be eating based on your goals and needs, please consult a health professional.
Check out our article: Clean bulking meal plan.
The duration of a clean bulk can vary based on individual goals and body types. Generally, a clean bulk lasts between 3 and 6 months. During this period, the focus is on gaining muscle with minimal fat gain by consuming nutrient-dense, high-calorie foods.
Monitoring progress and making adjustments to your calorie intake and workout routine are essential. You should aim for a gradual weight gain of approximately 0.5 to 1 pound per week to ensure you’re building muscle, not just adding fat.
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Gaining 11 pounds in a month is an aggressive goal, but it can be achieved with dedication. Here are some things you need to consider:
Consistency is key. Stick to your plan and monitor your progress weekly. Adjust your diet and training as required.
Read more: Gain Weight – & Muscle – The Right Way With These High Calories Keto Foods
Yes, pasta is a great option for bulking. It’s rich in carbs, which are essential for providing the energy needed for intense workouts and muscle recovery. In addition, pasta can be paired with protein-rich foods such as chicken, beef, or legumes to increase its nutritional value and support muscle growth.
Bulking is typically a longer-term process aimed at gradually increasing muscle mass. While you can see some weight gain in 7 days, it’s more likely to be from water retention and glycogen storage rather than significant muscle growth. For sustainable and effective bulking, it’s recommended to follow a structured diet and exercise plan over several weeks or months.
Gaining 1 kg (2.2 pounds) of pure muscle in a week is highly unlikely. Muscle growth is a gradual process that requires consistent resistance training, proper nutrition, and adequate rest. On average, beginners may gain 0.25 to 0.5 kg (0.5 to 1 lb) of muscle per month, while more experienced bodybuilders may gain even less than this. Aiming for sustainable progress is the key to long-term success.
Yes, a 2-month bulk can be effective, particularly if you’re new to bulking or want to make more noticeable gains in a relatively short period. During this time, you should focus on consuming high-calorie, nutrient-dense foods, maintaining a consistent workout routine, and getting enough rest. However, individual results can vary, so it’s important to track your progress and adjust your plan as needed.
Bulking is a vital phase for anyone who is looking to build muscle mass effectively. By including high-calorie foods that are rich in essential nutrients, you can fuel your workouts, promote muscle growth, and achieve your fitness goals. Remember, balance is crucial, and portion control, together with proper nutrition timing, can make a significant difference to your results.
To get started on your bulking journey, you should focus on creating a well-rounded diet plan that includes a variety of high-calorie foods. Monitor your progress, stay consistent, and adjust as necessary to ensure you stay on the right path.
For personalized guidance and meal plans, consider consulting a health professional.
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