Check out these 9 diet tips to bulk up faster from an expert in the field.
Bulking up is a term commonly used in the context of bodybuilding and fitness to describe a phase where individuals intentionally consume a caloric surplus to support muscle growth. During a bulking phase, individuals typically follow a structured resistance training program to stimulate muscle development. The goal is to create a positive energy balance, ensuring that the body has an excess of calories to fuel intense workouts and support the muscle-building process.
While the primary focus is on gaining muscle mass, some individuals may also experience an increase in overall body weight, including fat. The intention is to maximize muscle gains while accepting some level of fat accumulation, with the understanding that a subsequent cutting or leaning phase may be implemented to reduce body fat while preserving the newly acquired muscle mass. Ultimately, bulking is a strategic approach to building muscle and strength, requiring a balance between training, nutrition, and body composition goals.
However, not all calories are created equally. For example, if you eat 1,000 calories of ice cream, you won’t build as much muscle as if you ate 1,000 calories of chicken. Your workout would get much more benefits, and your goals would get closer to the finish line if you do bulking properly.
And that is what Max Posternak decided to talk about recently. Max Posternak, the visionary behind Gravity Transformation, is dedicated to providing advice and training tips for those seeking fitness improvement and weight loss. With over 5.5 million subscribers on his YouTube channel, Max has become a go-to source for fitness enthusiasts.
Posternak explained 9 diet tips to bulk up faster, but also properly keep in mind that you want to still be healthy while doing it. As we mentioned earlier, it’s not about just eating calories without having a strategy.
So check out below what you should keep in mind to understand how to bulk up faster properly and reach your goals.
9 Diet Tips to Bulk Up Faster
Building muscle and bulking up is a challenging journey that requires dedication not only in the gym but also in the kitchen. Many individuals underestimate the importance of a proper bulking diet plan, and without the right dietary guidelines, all your hard work in the gym could be in vain.
So here are the 9 diet tips to bulk up faster.
1. Embrace the Discomfort of Feeling Stuffed:
The first tip may sound simple but is crucial for successful bulking—get used to feeling stuffed. Just as individuals cutting calories must accept occasional hunger, bulking requires accepting discomfort. Many people stop eating when they feel full, hindering their ability to meet necessary caloric goals. To create a calorie surplus, embrace the discomfort of eating even when you don’t want to.
2. Increase Carb Consumption and Opt for Healthy Sources:
Carbohydrates are often overshadowed by protein in muscle-building discussions. However, a high carb intake is crucial for increasing strength, power output, and maintaining an anabolic state. Aim for 4 to 7 grams of carbs per kilogram of body weight, adjusting based on factors like metabolism and workout intensity.
While creating a calorie surplus is essential, the source of those calories matters. Choose carbohydrates from sources like brown rice, sweet potatoes, yams, and oatmeal. These sources not only provide the necessary energy but also contain muscle-building nutrients. However, they can be filling, requiring a commitment to feeling stuffed to achieve the desired bulking results.
3. Homemade Weight Gainer Shake:
For those struggling to consume enough calories, a homemade weight gainer shake can be a game-changer. Avoid pre-made powders and create a nutrient-dense shake using oatmeal, whey protein powder, banana, peanut butter, and whole milk. This shake is packed with muscle-building nutrients and is a convenient option for those with a busy schedule.
4. Consider Casein Supplementation:
Casein, a slower-digesting protein source, can be beneficial, especially before bedtime. It aids muscle recovery throughout the night, contributing to better overall growth. While casein supplements are an option, whole food sources like milk, cottage cheese, and yoghurt are equally effective.
5. Prioritize Whole Foods Over Supplements:
While protein shakes have their place, the majority of your meals should consist of whole foods. Real foods provide essential micronutrients that support muscle growth, offering benefits beyond meeting macronutrient targets. Include fish, eggs, and other high-protein whole foods in your diet for optimal results.
6. Increase Meal Frequency:
Maintaining a positive nitrogen balance is crucial for muscle growth. Evenly distribute protein intake throughout the day by aiming for three to four spaced-out meals. While intermittent fasting can still lead to muscle gain, a higher meal frequency can enhance results, especially for those looking to bulk up quickly.
7. Structure Key Meals Around Breakfast and Post-Workout:
Strategically plan your most significant meals around breakfast and post-workout. These times are critical for replenishing glycogen stores, promoting muscle recovery, and maintaining a positive nitrogen balance. Consider these meals as key opportunities to fuel your body for growth.
8. Incorporate Creatine:
Creatine is a proven and safe supplement for muscle growth. Consider a loading phase to saturate your muscles quickly, or opt for a maintenance dose of 5 grams per day. Creatine enhances muscle development, improves strength, and contributes to overall performance.
9. Regularly Reevaluate and Adjust:
Lastly, regularly assess your progress and adjust your plan accordingly. If you’re not gaining muscle, increase your caloric intake. If you’re gaining too much fat, adjust your carb and fat intake. Aim to gain between half a pound to one and a half pounds per week for optimal results.
Bulking up requires a holistic approach that combines intense workouts with a carefully crafted diet plan. By following these nine diet tips, you can maximize your muscle-building potential and achieve your bulking goals faster. Remember, consistency is key, and the commitment to feeling stuffed, along with strategic dietary choices, will set you on the path to a stronger and more muscular physique.
Watch below the full video to get an in-depth look at these 9 diet tips to bulk up faster shared by Posternak.
Why You Cannot Outrun a Bad Diet?
The phrase “you cannot outrun a bad diet” reflects the notion that no amount of exercise can compensate for a poor or unhealthy dietary pattern. In essence, it highlights the critical role that nutrition plays in overall health, weight management, and fitness outcomes. Here’s why this concept holds true:
- Calories In vs. Calories Out: Weight management largely revolves around the principle of energy balance, where the calories consumed (calories in) should match the calories expended (calories out). If you consume more calories than you burn, you’ll gain weight, regardless of how much you exercise. A bad diet that includes excessive calories, especially from unhealthy sources, can lead to weight gain even if you’re active.
- Nutrient Quality: Nutrient-dense foods provide essential vitamins, minerals, and other nutrients that support overall health and proper bodily functions. A poor diet lacking in these nutrients can lead to deficiencies, impaired immune function, and a host of health issues, regardless of your exercise routine.
- Metabolism: The quality of your diet can influence your metabolism. Highly processed, sugary, and fatty foods can negatively affect metabolic health, insulin sensitivity, and even hormone regulation. This can contribute to weight gain and other health problems over time.
- Exercise Alone Can’t Compensate: While exercise is essential for cardiovascular health, muscle development, and overall well-being, it’s not as effective at creating a caloric deficit as dietary changes. For instance, it’s much easier to consume excess calories through unhealthy foods than it is to burn those calories off through exercise.
- Long-Term Sustainability: Unsustainable diets, particularly crash diets or extreme calorie restriction, can lead to rebound weight gain once the diet ends. A balanced and healthy diet is more likely to be sustainable over the long term and can contribute to lasting weight management and health benefits.
- Body Composition: Nutrition significantly impacts body composition—how much lean muscle mass versus fat you have. Consuming inadequate protein or nutrients needed for muscle growth can hinder your fitness progress and goals.
In summary, the phrase “you cannot outrun a bad diet” underscores the importance of prioritizing a balanced and nutritious diet alongside regular exercise. While exercise provides numerous health benefits, it’s the combination of a healthy diet and physical activity that leads to optimal results in terms of weight management, fitness, and overall well-being.