Let’s face it: to gain size, you must eat.
There is no way you will add a significant mass of muscle if you do not consume sufficient nutrients and calories that support
bulking. Your body should be in an optimal muscle building state. If you fail to eat
enough, the chances are that you might lose muscle mass regardless of how hard
Many people who are looking to build bulk find themselves in an endless cycle,
where they take lots of food to bulk up and then go on a crash diet to burn the belly
fat to lose the extra carbohydrates. This is not the best way of changing your
Is it possible to gain substantial muscle mass without adding unwanted fat? We
can’t say it’s easy, but it is achievable and you ought to give it a shot. Thankfully,
you only need to make minor changes to your diet program.
Here is a guide on how to minimize fat gain when bulking:
1. Get lean first before you bulk
Before you start bulking, make sure that your body is lean enough. Remember that
where you start off will determine how much fat you end up with eventually. If you
have about 10 percent of body fat and your abs are visible, your body can
distribute the nutrients across the fat and muscle cells. Thus, you will neutralize
any fat gains.
However, if you are skinny-fat, you may be disadvantaged with regards to insulin
sensitivity in gaining fat versus muscle. Start by achieving your preferred level of
leanness before bulking.
2. Keep protein in check
Protein is one of the primary factors that contribute to bulking. If you want to gain
muscle mass, you should be consistent in the amount of protein you include in your
meals. You should take between 1 and 1.25 grams per pound of your bodyweight.
This will allow your body enough building blocks to help with your intense workouts.
Good protein sources include eggs, chicken, turkey, whey protein, fish, low-fat
dairy products, and lean meats.
3. Stock up protein
Besides ensuring that you eat high protein levels, you should spread the portions
throughout the day. This will help fuel muscle growth 24/7. Most people that hit the
gym require five grams of protein per pound of your weight every day. Pack the
protein into four meals through the protein of your choices, such as meat or
4. Increase your calories
You can never gain any weight or muscle if you are in a calorific deficit. You need to
increase the number of calories you take on a daily or weekly basis. Most people
mess up this part especially when they are starting out. An average of the calories
you should consume can be calculated by multiplying your weight by 16. For
instance, if you are 100 pounds, you should take 1,600 calories. If you do not
realize an increase in your weight within two weeks, you can start increasing the
calories by 200 per day until you achieve your ideal weight.
5. Get the right fuel
Take a ratio of 40:30:30 of protein to carbohydrates to fats in a day. Save the more
substantial portions of your carbs for the days you spend at the gym. This is an
ideal way of taking advantage of the quick energy. Eat your most substantial meal
the moment you finish exercising. At this point, your metabolism will be at its most,
so, you do not want your muscles to be broken down to produce fuel. You should
see carbohydrates as fuel, which means that you have to burn some off before
replenishing. After all, if you add gas to a tank that is already full, your efforts will
6. Ditch processed foods
Fries and cheeseburger might help you attain your calorie goals, but processed
foods contribute nearly nothing to your overall physique. All that saturated fat, salt,
and sugar will only reduce your odds of exercising and make you crash. Make sure
that all your meals include vegetables and lean meats. When selecting your
carbohydrate sources, go for the healthy and plant-based ones like potatoes, oats,
rice, and yams. Keep off refined oils since they will only make you gain more fat.
7. Use supplements
The primary rules of bulking are: taking more proteins than your body can break
down, eating more calories than your system can burn and working on a
challenging exercise plan that optimizes muscle growth. If you find difficulty in
sticking to this criterion, consider taking dietary supplements. Some of the best
supplements for muscle growth include:
Creatine occurs naturally in the muscle cells and is one of the primary sources of energy
within these cells. Whenever you perform any movements like chewing food or
blinking, it is the creatine energy system that powers the process. The compound is
a popular supplement and has been in use since the 18th century.
A post-workout whey protein shake supplies the body with high levels of amino
acids and protein. The nutrients are essential in jump-starting anabolic processes.
Besides increasing protein synthesis, whey also enhances muscle recovery and
restoration. You can choose to take it either before or after working out.
It is a naturally occurring amino acid that comes into our bodies through protein-
rich foods. This supplement helps reduce the acidity of the hydrogen ions that one
produces when working out. It has a “buffer” effect that delays the buildup of the
ions; thus allowing you to last longer in your workout.
The supplement helps bodybuilders to improve their performance by regulating
protein metabolism. It reduces the extent of muscle damage during workouts and
enhances muscle endurance.
SARMS provide the benefit of steroids without the downsides. SARMs are primarily
used for building muscle mass and improving strength. However, some of them
help with fat loss, as well. YK-11, one of the popular SARMs, can help to turn your
body into a fat-burning machine.
8. Do cardio while you bulk
Although you should put a lot of emphasis on strength during the training, you
should not forgo cardio. Remember to focus on short cardio sessions so that you do
not burn too many calories and lose your muscle tissue. All you want to achieve
here is to torch some fat and keep up with your cardiovascular health. A 20-minute
cardio session a week is sufficient.
9. Hit the weights hard
You will want to have at least four strength-training sessions every week. Make
sure you set aside one or two rest days in a week. Split up days between different
body parts. For instance, you can have a leg day, back day and chest day. The
strategy is useful for gaining size.
10. Include compound movements
Mix your workout sessions with significant compound movements like presses,
squats, deadlifts, and pull-ups. You will not only save on workout time but will also
release extra testosterone and experience increased strength. All these are critical
factors in bulking without gaining fat.
11. Try some drop sets
Finish your regular lifting set to failure, and use weights that are 25 percent lighter.
Add some extra reps if and when you can. When you do this, you will be pushing
your body to use every muscle fiber, which eventually increases the pace of growth.
12. Use time under tension
If you want to build greater muscle, make sure you combine high-volume exercises
with high-intensity exercises. You can do 15 reps per set to focus on hypertrophy
and increase the time under tension (TUT). Although regular strength programs
suggest the use of five reps or less to build greater muscle mass, you will
experience more gains in your neural system.
13. Sleep 7-8 hours a night
It is during rest that the body produces the highest amount of growth hormone,
which is a vital constituent to building a lean, masculine body. Your body also
repairs its muscles during sleep. Make sure you have at least 7 hours of restful
sleep every day.
14. Track your progress often
Monitor your body fat percentage, weight and circumference measurements every
four weeks. Make the necessary adjustments if you realize that you are out of
track. Alter your program by increasing your calorie intake if you have maintained
the same weight. If you have gained more body fat, reduce your calorie intake
Undoubtedly, bulking can make you look fit and healthy. Thankfully, you do not
have to gain fat in the process, so, you can have more muscle on your frame than
fat. Although it’s natural to add some fat as you gain weight, not all the gain should
come from the muscle. Work on achieving results at a slow pace as you work on
minimizing fat gain as much as you can.