HOW TO DO BULK ? WHAT SHOULD BE PERFECT DIET DURING BULKING ?

INTRODUCTION TO BULKING

WHAT IS BULKING?

 

" it is a process in which you take more and more calories than your body burns."

   "but the goal should be gaining of muscle not fat."

  BULK INVOLVES

• YOU SHOULD BE CALORIC SURPLUS • HIGH INTENSITY TRAINING    • MORE REST   TYPES OF BULKING CLEAN BULK ; A controlled calorie surplus with mostly whole, nutritious foods.   DIRTY BULK ; Eating anything to hit a calorie surplus, often leading to excessive fat gain. HOW TO BULK ?  • you should start by counting your calories first. •  aim to gain 0.5 kg per week. •  Adjust calories every 2–3 weeks based on your progress. DIET DURING BULK eat more protein e.g  (chicken, beef, fish, eggs, Greek yogurt, whey protein)  Protein: 1.6–2.2 g per kg of body weight   Carbohydrates: 3–6 g per kg Fats: 0.8–1.0 g per kg TOP BULKING FOODS  EGGS  MEAT CHEESE  GREEK YOUGURT MILK   PROTEIN SHAKES  these foods can increase your calories and can complete your protein goal of a day. WHAT TO AVOID   sugary snacks/sweets fried foods Soda and high-sugar drinks Excessive alcohol junk food HOW TO TRAIN DURING BULK increase the reps , weights and sets of the exercise you perform in gym. Workout Split Example (5 Days a Week): Day 1: Chest + Triceps Bench Press – 4x6-8 Incline Dumbbell Press – 3x8-10 Dips – 3x10-12 Triceps Pushdown – 3x10-12 Day 2: Back + Biceps Deadlifts – 4x5 Pull-ups – 3xMax Barbell Row – 4x8 Dumbbell Curls – 3x12 Day 3: Legs Squats – 4x6-8 Leg Press – 3x10 Hamstring Curls – 3x12 Calf Raises – 4x15 Day 4: Shoulders + Abs Overhead Press – 4x6-8 Lateral Raises – 3x15 Rear Delt Flys – 3x12 Plank – 3x1 min Day 5: Arms or Full Body (Optional) Barbell Curls – 3x10 Skull Crushers – 3x10 Machine Rows – 3x12 Optional: HIIT or light cardio Rest on Days 6 and 7 or include active recovery (light walking, stretching, yoga).  ROUTINE sleep more stay hydrated  be patient  work hard CONCLUSION Bulking is a phase that will transform you. With the right mix of good diet, smart training, and an exercise routine, you can effectively add muscle while minimizing fat gain. Track your progress, be consistent, and always prioritize long-term health over quick fixes. if it Done wrong, it can lead to unwanted fat gain and poor health outcomes. This guide will walk you through how to bulk properly—what to eat, what to avoid, how to train, and how to structure your routine.