jakel
- ʟᴏᴄᴋᴇᴅ ɪɴ -
- Joined
- Jan 29, 2025
- Posts
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I started my bulk in September at around 190lbs at 6'2. Now I am currently standing at around 220 - 225lbs and under 12% bodyfat. Here's how:
STEP 1: FIND YOUR MAINTENANCE CALORIES: Your maintenance calorie count is the amount of calories you consume (on average) in a day to maintain the body composition you currently have. For a lot of people it's probably lower than you think.
To find your maintenance, track your calories in an app for week without eating any different, just to see how much you're already eating on average.
Good app I use is MyFitnessPal, but there are many.
MOST IMPORTANT STEP: (ESP. FOR HARD GAINERS)
- TRACK YOUR CALORIES. Every meal, every snack, every protein shake. Track it as accurately as you can and make sure to hit your goal every day.
- Calorie surplus. You ideally want to be in a surplus of calories, meaning 300 - 500 more than your maintenance (to start.)
HIGH PROTEIN, LOW FAT. Your meals should consist of a well balanced plate of protein, a good carb source, and fruits/veggies.
Aim for around 40 - 50g of protein per meal.
Good Protein sources:
- Chicken
- Ground beef
- Ground turkey
- Eggs
- Tuna
- Pork
Good carb sources:
- Rice
- Potato's
- Oats
- Pasta
- Bread
SPACE OUT your meals to every 2 hours minimum, this is to give your body the time to digest the food properly. You are NOT what you eat - you are what you ABSORB. Even in a bulk, eating the extra food becomes pointless if your digestive system isn't absorbing all the nutrients it needs to build muscle.
Aim for at least 1 -2 extra meals a day than what your used to. At first, it's hard to stuff your face with food even when your not hungry, after a few weeks of eating your body will adjust. I always think of food as fuel for my body. I eat for function - not for taste.
STEP 1: FIND YOUR MAINTENANCE CALORIES: Your maintenance calorie count is the amount of calories you consume (on average) in a day to maintain the body composition you currently have. For a lot of people it's probably lower than you think.
To find your maintenance, track your calories in an app for week without eating any different, just to see how much you're already eating on average.
Good app I use is MyFitnessPal, but there are many.
MOST IMPORTANT STEP: (ESP. FOR HARD GAINERS)
- TRACK YOUR CALORIES. Every meal, every snack, every protein shake. Track it as accurately as you can and make sure to hit your goal every day.
- Calorie surplus. You ideally want to be in a surplus of calories, meaning 300 - 500 more than your maintenance (to start.)
HIGH PROTEIN, LOW FAT. Your meals should consist of a well balanced plate of protein, a good carb source, and fruits/veggies.
Aim for around 40 - 50g of protein per meal.
Good Protein sources:
- Chicken
- Ground beef
- Ground turkey
- Eggs
- Tuna
- Pork
Good carb sources:
- Rice
- Potato's
- Oats
- Pasta
- Bread
SPACE OUT your meals to every 2 hours minimum, this is to give your body the time to digest the food properly. You are NOT what you eat - you are what you ABSORB. Even in a bulk, eating the extra food becomes pointless if your digestive system isn't absorbing all the nutrients it needs to build muscle.
Aim for at least 1 -2 extra meals a day than what your used to. At first, it's hard to stuff your face with food even when your not hungry, after a few weeks of eating your body will adjust. I always think of food as fuel for my body. I eat for function - not for taste.
