How To Bulk Effectively: Bulking Diet Explained | Myprotein

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Want to set up a bulking diet but not sure where to start? Our expert nutritionist is here to make things simple by sharing how to bulk effectively.

There can be a lot of confusing information out there surrounding bulking and mass gain — especially when it comes to that burning question; can you really eat anything and everything you want?

Nutrition researcher, Richie Kirwan, is here to clear things up and help you get that bulking diet right. Covering all the essentials like calorie count and what foods to go for, you’ll be one step closer to reaching your fitness goals in no time at all.

Find Richie on Instagram: @be_more_nutrition

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#bulking #diet #myprotein

How To Bulk Effectively: Bulking Diet Explained | Myprotein

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References:
1. Slater GJ, Dieter BP, Marsh DJ, Helms ER, Shaw G, Iraki J. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Front Nutr. 2019;6:131.
2. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10.
3. Mitchell WK, Phillips BE, Hill I, Greenhaff P, Lund JN, Williams JP, et al. Human skeletal muscle is refractory to the anabolic effects of leucine during the postprandial muscle-full period in older men. Clin Sci (Lond). 2017;131(21):2643-53.
4. Bandegan A, Courtney-Martin G, Rafii M, Pencharz PB, Lemon PW. Indicator Amino Acid-Derived Estimate of Dietary Protein Requirement for Male Bodybuilders on a Nontraining Day Is Several-Fold Greater than the Current Recommended Dietary Allowance. The Journal of nutrition. 2017;147(5):850-7.
5. Whittaker J, Wu K. Low-fat diets and testosterone in men: systematic review and meta-analysis of intervention studies. The Journal of Steroid Biochemistry and Molecular Biology. 2021:105878.

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Got any questions? Let us know in the comments below 👇

MyproteinOfficial

I could listen to him talk and explain for hours

uncle

Not saying this is for everyone. But I did a no track old school bulk when I first started working out. Eating everything . Mostly high protein and calorie meals with added veggies and fruit. I didn't track anything only my workouts which I usually did 2 hours a day full body workout. With added extra cardio . This worked amazing for me.

Chris-cyvr

I love this guy! Concise in explaining without making it complicated and very informative. Bravo!

user

I enjoy your videos. I’m at a point in my life where I’ve never been before, where I can actually start gaining muscle. I just want to gain strength so that I can do the things I’m already doing better. I don’t have any sort of specific goals in mind so I’m not sure where to go.

christopherruthart

Enjoy your teaching style, all things to the point. Great content.

WellnessWarriors

You didn't explain any new info to me yet you somehow made me understand my goal is more realistic than I thought :)

greekstyle

How extremely well spoken detailed and informational that was thank you very much I appreciate you

aaron-crokmay

First video I’ve seen, just subscribed🏋️

xavierquintero

honestly, i did go through a bulk in high school. I over-ate (Dreamer bulk), but I still lost all the fat after 3 workout days. losing fat is insanely easy for me.

moleedaboi

I'm just starting to work out. I already eat everything I want to, fast food, fancy diners, a decent chunk of junk food. I'm 35 and weigh 131 lb. I'm not really sure how much more I should eat or how much more often as I tend to eat four or five meals a day as it is.

beardedgaming

As a beginner I just have that overwhelming feeling because I don't understand the eating a certain amount per body weight per kilogram. I never understood it and no one seems to break it down I haven't made progress in yrs I don't understand why even while being consistent about working out the muscle has never shown mabey because I can't force feed but I don't know what I'm doing wrong

yup-

Every calorie calculator I use says my maintenance is 2700kcal witch can’t be right I don’t eat that much?

itzzrascalz

Calorie calculators aren't 100% accurate, best way to do it is track your food and weight in my fitness pal for a week. This way you can see if what you eat in the week is keeping you at the same weight, which would be your maintainance calories (cals to stay the same)

JoshPounder