The Maximuscle 4 Week Bulking Diet. Your bulking transformation depends on two things: eating at a calculated calorie surplus and eating healthy food. A ‘dirty bulk‘ will add too much body fat and leave you feeling bloated. Instead, aim to consume around 6 meals a day that pack in plenty of calories.

Regarding this, how many meals should you eat to bulk?

Ectomorphs who want to bulk up should eat between five and seven meals a day to beat their accelerated metabolisms. Aim for a diet that's roughly divided into 50% carbs, 30% protein and 20% fat. Protein is a vital macronutrient when you‘re trying to build muscle and you should be eating it with every meal.

One may also ask, how should I eat more when bulking? If you want to gain quality muscle, there's more to it than bowls of cereal for dessert.

  1. Avoid the “see food” diet.
  2. Make sure you're really eating enough.
  3. Don't avoid carbohydrates.
  4. Eat fiber, but not too much.
  5. Supplement intelligently.
  6. Consider shakes for easy calories.
  7. Weigh the merits of fasting.
  8. Set a realistic goal.

Also, what should I eat to bulk?

Foods to Focus On

  1. Meats, poultry and fish: Sirloin steak, ground beef, pork tenderloin, venison, chicken breast, salmon, tilapia and cod.
  2. Dairy: Yogurt, cottage cheese, low-fat milk and cheese.
  3. Grains: Bread, cereal, crackers, oatmeal, quinoa, popcorn and rice.

How long should a bulking phase last?

Generally it doesn't matter a whole lot the frequency you choose what's important is to keep going until you achieve the desired results. However, for most I recommend bulking for 2-3 months, then cut down for however long you need to get rid of the unwanted amount of fat. Everyone will need a different amount of time.

Related Question Answers

Is rice good for bulking?

Brown rice is another ingredient that you will see in almost every single bulking diet. Brown rice is cheap, easy, healthy and a great calorie dense food to increase your carbohydrate intake. You can also use certain types of long grain white rice instead of brown rice like basmati rice.

How can I eat 3000 calories a day?

Consuming 3,000 calories per day from whole, unprocessed or minimally processed foods, such as fruits, vegetables, whole grains, healthy fats, and lean proteins, can be challenging. That's because these foods contain many nutrients but relatively few calories, requiring you to eat a much larger volume of food.

What should I eat to bulk up and stay lean?

How to Lean Bulk
  1. Eat at a caloric surplus but avoid excess fat.
  2. Consume protein with every meal.
  3. Perform light cardio during every session.
  4. Add nuts and nut butters to your diet.
  5. Perform compound lifts over isolations.
  6. Use carb timings to maximize workouts.
  7. Get plenty of rest.
  8. Understand your limitations.

What should I not eat when building muscle?

If building muscle is your goal, there are several foods you should be eating regularly — and several you should avoid.

Want to Build Muscle? Never Eat These Foods

  1. Alcohol. Beer won't help you build bigger muscles.
  2. Processed meat. It's time to stop buying pounds of bacon.
  3. Candy and soda.
  4. Bread and baked goods.
  5. Salty snacks.

Can I gain muscle on a calorie deficit?

Even when you're in a calorie deficit, lifting weights and eating enough protein will allow for muscle to be gained, or at the very least retained, while you drop fat. The best that most people can hope for is to generate a small amount of muscle gain while losing a much larger amount of fat.

Can you build muscle without protein?

“A high proportion of your extra calories should come from foods containing protein, which will give you the necessary amino acids to build muscle mass. Without protein, you will just gain fat and little muscle“, he continues. It's not difficult to eat the amount of protein you need for muscle growth.

How do skinny guys bulk up?

How to grow bigger muscles (get stronger). Skinny Guy Workout Plans for bulking up.

If you are skinny fat (you have skinny arms and legs but have a gut), there are three paths available to you:

  1. Bulk up and build muscle, then lean out.
  2. Lean out, then build muscle.
  3. Build muscle and lean out at the same time.

Are bananas good for bulking?

Bananas are an excellent choice if you're looking to gain weight. They're not only nutritious but also a great source of carbs and calories. One medium-sized (118-gram) banana contains the following nutrients ( 1 ): Protein: 1 gram.

How can I get ripped?

Your Complete Guide to Getting Ripped
  1. Step 1: Strength Train to Build Muscle.
  2. Step 2: Cut Calories to Lose Fat.
  3. Step 3: Eat Enough Protein.
  4. Step 4: Eat a Moderate Amount of Healthy Fats.
  5. Step 5: Try Carb Cycling.
  6. Step 6: Use Portion Control.
  7. Step 7: Add High-Intensity Interval Training (HIIT)
  8. Step 8: Get Some Sleep.

Should I bulk or cut?

When To Bulk

The cut off should be around 15-20% body fat for men and around 25-30% for females, wherein anyone who is above these body fat percentages should most likely start with a cut. Of course, bulking is more than proper training, it is mostly what you decide to do with your diet.

Is milk good for bulking?

Adding a gallon of milk to your daily diet certainly addresses the caloric excess needed to gain weight and support muscle building (if one engages in muscle building physical activity, of course). But that doesn't make GOMAD a good idea.

Does a dirty bulk work?

A dirty bulk can be effective in certain situations in which weight gain is desired. It provides a calorie surplus that can lead to muscle and strength gains when combined with resistance training.

Is cheese good for bodybuilding?

It may sound surprising, but most serious bodybuilders include cottage cheese among their top muscle-building foods. Just 1/2 cup of low-fat cottage cheese packs a whopping 14 grams of protein in only 80 calories with less than 2 grams of fat.

Are carbs good for bulking?

Carbohydrates. Carbohydrates are our main source of fuel, so how we time the ingestion of this “fuelling macro” is crucial. During the bulking phase, eat about 4-7 g/kg of body weight of carbohydrates per day, or 270-480 g/day for a 68 kg (150 lb.)

How do I start bulking?

Bulking for beginners
  1. Eat at a caloric surplus.
  2. Eat moderate protein and fat, and a substantial amount of carbs.
  3. Lift heavy and focus on a moderate rep-range.
  4. Avoid “dirty bulking” to avoid excess fat gain.
  5. Eat at a caloric deficit.
  6. Reduce insulin to increase fat burning.

How do bodybuilders bulk up?

The Top 10 Rules Of Successful Clean Bulking!
  1. Pick Your Goal: Bulking Or Cutting.
  2. Track Your Progress.
  3. Eat Enough Calories To Grow But Don't Get Sloppy.
  4. Do Some Cardio While Bulking.
  5. If You Are Getting Stronger You Will Get Bigger.
  6. Get Adequate Rest And Recovery Time.
  7. Eat 1-1.5g Of Protein Per Pound Of Bodyweight Every Day.
  8. Don't Neglect Your Fat And Carbohydrate Intake.

How do you turn fat into muscle?

While fat does not literally turn into muscle, you can create a leaner body composition by losing fat and building muscle tissue at the same time. You shed fat by burning more calories than you eat, and you create muscle through physical activity.

How can I bulk up without working out?

4 Ways You Can Build Muscle Without Working Out
  1. Attack everyday tasks with intensity. Up the intensity of the things you do everyday.
  2. Adopt some new hobbies. Paddleboarding is a great form of exercise.
  3. Fix your diet to uncover what you already have. Improving your diet can go a long way.
  4. Sneak in some body weight exercises.

Are eggs good for bulking?

A great way to get more protein in your diet is to include eggs. Both egg whites and especially whole eggs during ‘bulking season', as they are full of protein and healthy calories, helping you hit those daily calorie and protein targets with ease.