So, you want to get big. Wide, even. Let’s say, you want to get absolutely massive. You’re in the right place. Let me show you how to devise your very own bulking nutrition plan with the least amount of brain damage possible.
Determining Your Timeframe
Before we dive in, we have got to iron out some details. That is, you kinda have to know what your weekly workout plan is going to be. Because you burn calories when you work out & that will affect your numbers.
I have a pretty consistent weekly schedule when it comes to working out, & this is a habit I HIGHLY recommend. I take a look at work & other duties, & try my best to find a reasonable way to fit in 4 consistent 60-90 minute sessions each week (bonus points if you can mix in a 5th session every once in a while. But remember… above all else it’s critical that you find a time commitment that you can STICK to. Consistency is absolutely crucial when it comes to habits & hitting your goals.
Nutrition Goal Formulation
With that out of the way, lets talk macros. If you know your weight & how often you expect to work out weekly (based on the above), you can find your maintenance calories with this handy dandy link right here. We’re going to aim for bulking ~1 pound per week because we’re not insane crazy people & don’t want to hate our lives. It takes a 3500 calories surplus to put on a pound, so gaining ~1 pound per week equates to a daily surplus of ~500 calories.
This is the way to think through it, using myself as an example:
As of 10/03/2024, I weigh 160 lbs… & I’m going to have 4-5 consistent training days per week. That means I’m going to burn ~2460 calories per day (using my aforementioned link). I’m going to target gaining ~1 pound per week, so I’m going to target ~3000 calories per day (because gaining a pound a week requires a daily surplus of ~500 calories).
The typical bulk is 3-6 months. So, in February/March 2025, I should be close to my goal of ~180 pounds! At that point, I can evaluate whether I’m happy with my current body composition & transition to something like maintenance or a cut. Or, I can keep bulking! But I kind of feel like running a marathon in 2025 so it’ll probably be a cut.
As far as macros go, when bulking, you’ll want to focus on a ratio that supports muscle growth as well as general health. This looks something like:
- Protein: 30-40% of total daily calories. This is crucial for muscle repair and growth.
- Carbohydrates: 40-50% of total daily calories. Carbs provide energy for your workouts and support muscle growth.
- Fats: 20-30% of total daily calories. Healthy fats are essential for hormone production and overall health.
Based on the above, my target for ~3000 calories looks like:
- Protein: 30%. My goal is ~225 grams per day.
- Carbohydrates: 45%. My goal is ~340 grams per day.
- Fats: 25%. My goal is ~90 grams per day.
My priority list is:
- Make sure I am getting at least 3000 calories each & every day. No exceptions.
- Hit 225 grams of protein every day.
- Go for ballpark ~340g carbs & ~90g fats. #3 is by far lowest priority.
With the above math (kudos to this link & MyFitnessPal), I have my macros goals sorted out. I like to keep things simple, so here’s my nutrition plan:
Nutrition Plan (based on goals formed above).
Breakfast
~700 calories (~70 grams of protein)… usually includes a protein shake.
I am NOT a morning person so I like to basically get this all in with a protein shake of sorts (easy to take down on the road & put together… & its usually the same thing every morning because I do not have the brain capacity to get creative before 7:00am.
Lunch/Dinner
~1000 calories (~60 grams of protein each… meaning recipes with a protein ratio of 20%<)
I basically just filter my recipes by “600-800” or “800+”, & pick any two recipes that look good. Now here is the LIFE hack for you. I want to cause as little brain damage as possible… so when I’m bulking… I just double the portion of the carbohydrate (which boosts each serving by 160-200 calories). When I do this (& change nothing else), almost all of these recipes are still over 20% protein & now give me ~1000 calories. Boom. That’s how you bulk easy mode.
Snack
~300 calories (~30 grams of protein)… usually need to target a protein-rich snack like a meat stick or 4. Light work no reaction.
That’s literally everything you need to know about bulking. Nutrition is quite literally half the battle. Rest is another 30%… but training is still very important. I recommend pairing your bulk with a lifting routine- click here to check out the routine I made while training for the 1000 pound club!