A complete bulking meal plan to help you smash your plateaus. For some people, the struggle to bulk up can be as tough, if not tougher, than trimming down. Genetics, activity, training program, lifestyle and diet choices all contribute to your ability to build muscle. Genetics are largely out of our control so let's take [...]
For some people, the struggle to bulk up can be as tough, if not tougher, than trimming down. Genetics, activity, training program, lifestyle and diet choices all contribute to your ability to build muscle. Genetics are largely out of our control so let’s take that out of the equation and focus on optimizing the genetic situation that you have been handed. A bulking meal plan is a perfect way to go about this. You don’t need to ‘dirty bulk’ to pack on size, there is a better way to do things.
As listed below, there are several important factors to consider when you’re trying to pack on size:
The ability to grow muscle is dependant on being in a caloric surplus. Beginners may possess an ability to build muscle in a deficit, though it will be short-lived and more experienced trainers should always be aiming for a small-medium caloric surplus. Building muscle is NEVER a priority for your body. And as such it will always spend the energy you take in on the processes that keep you alive before spending it on body-optimization adaptations such as muscle building. This is the same reason you cannot perform as well when you don’t eat, your body automatically slows you down to preserve energy for the things that contribute to survival.
Therefore you have to ensure that you are, without a doubt, in a calorie surplus. If your weight is currently stagnant I would first suggest calculating your current daily calories and increasing your total by 200-400. 2-3 weeks into your bulking meal plan, check for any weight change and reassess whether to increase, maintain or reduce your energy intake. It’s not a matter of just trying ‘dirty bulking’, and eating as much as you possibly can. We have to make sure we’re taking in the right amount of energy, versus the energy we are spending.
Protein is the main component of muscle mass, and incredibly important in our bulking meal plan. Failure to consume enough daily protein can severely hamper your ability to grow. Plenty of studies have tried to pinpoint the optimum amount of protein intake for muscle building, with it likely falling between 1.6-2.5g/kg of body weight. Additional protein never hurt anyone so I always look to start clients at the higher end of the scale. Especially when they are trying to bulk up.
Lack of appetite is one of the main issues clients report when struggling to increase their calorie intake.