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3 Simple Tips to Create the Perfect Bulking Diet

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This article will walk you through the basic construction of developing your perfect Bulking Diet.  A Bulking Diet does not have to be difficult, but there are some major aspects to consider when trying to create one, in order to actually get you the results that you are looking for.

1. Determining the right amount of calories 

The first step in creating your perfect bulking diet is to ensure you are eating enough to gain mass, but not too much.  Too much, and you might end up like Mike Tyson (post ear biting, not pre).  Too little and you might end up like Macaulay Culkin (what happened man, with all that junk food in Home Alone, we thought you were “Bulking”).

There are many complex calculations you can do to figure out how much you should eat, but who likes to think. 

Click the button below: then plug in your current weight, Age, height, and growth goal, and let the computer do the thinking for you.

Calorie Calculator

A 10% gain multiplier is good for most people, but if you’re really worried about too much fat gain, you can try 5%.

If for some really strange reason you just really want to do some math, here is how you figure it out manually.

RMR + TEM + EEPA = TEE

RMR = {66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)} x Activity Multiplier

Activity multiplier (1.2 desk job, 1.375 lightly active, 1.55 moderately active, 1.725 heavy exercise)

TEM = 10% x RMR

EEPA = TEM x  gain multiplier (i.e. 10%)

As you can see, it is very complex.  But like I said, follow the link above and we will do the rest for you.

2. Determine the right macronutrient ratio

There is much food for thought (no pun intended) when it comes to the ideal ratio for bulking.  But it really boils down to your body type.  If you are traditionally thin and boney (i.e. you look like Mary Kate Olsen) you would be considered an “Ectomorph”.  This does not make you a bad person (although you might be) but it does make you a hard gainer, and you would want to consider a ratio of:

    1. a. 50% Carb
    2. b. 30% Protein
    3. c. 20% Fat.

If you are already in decent shape and don’t usually have trouble gaining weight, you likely are a Mespmorph Type.  For a Mespmorph body type, I recommend a ratio of:

    1. a. 40% Carb
    2. b. 30% Protein
    3. c. 30% Fat.

You can click the below button to get a more detailed description of body types, and what ratio to choose for which situations.

Macronutrient Chart

 

3. Picking the right kinds of Calories

The last step in creating your perfect bulking diets, is picking your foods.  Not all calories are created equal.  For example, you don’t want drink beer to hit your carb calorie allowance.  Ok, well maybe you do, but that does not mean you should. Just as you don’t want eat a stick of butter to get your fat calories.  Picking the right kinds of calories is the single most important step in creating your bulking diet.

Fats need to be high quality fats.  Optimal testosterone production requires fat intake, but it needs to be consumed naturally in foods like olive oil, avocado, nuts, etc.

Carbs need to be low GI carbs (except right after a workout) which include items like oatmeal, brown rice, whole grain pasta, etc.

Proteins need to be “lean” proteins which can be found in lean ground beef, chicken breasts, pork loin, salmon, etc.

Summary:

Creating a successful bulking diet is not hard.  If you follow these 3 steps and do the right exercise routine, you will gain muscle mass.  There is no doubt about it.  It comes down to time.  How much time and effort do you want to put into this?  Tracking calories can be tedious at times, but in the end, if you want to get the results you want, you have to eat the right foods, and at the right portion sizes.

If you want to take the guess work out of it (to my point earlier about not thinking) then click here to learn more about how to get meals plans every week to show you exactly what to eat, and when.

learn more

You can also download our free e-Book, 4 Weeks to a Bigger Stronger Body.

Free Bulking e-Book

Want to build more muscle?

  • Contains Everything You Need To Know About Bulking
  • Includes 2 weeks' Worth Of Custom Meal Plans
  • Contains a 4-week Interactive Bulking Workout
  • Learn What To Eat And When