How To Bulk Effectively: Bulking Diet Explained

How To Bulk Effectively: Bulking Diet Explained | Myprotein

Рет қаралды 313,124

Күн бұрын

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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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.

Пікірлер: 123

@MyproteinOfficial 3 жыл бұрын

Got any questions? Let us know in the comments below 👇 not sure whether to cut or bulk first? our PT Chris tells us all we need to know 👉kzfaq.info/get/bejne/Y6yYq8aVppirZGQ.html

@SalmonTree 3 жыл бұрын

Have got to say this was a very well structured, easy to follow video. Props to the narrator

@gorgoteanugeorgiana7912 2 жыл бұрын

Opiniei

@yuvrajsingh8960 Жыл бұрын

I dint really understated 5:45-6:15, what percent of my diet be protein, waht percent carbs and what percent fat??

@austinrice1628 Жыл бұрын

Hey man I just started a bulk diet of protein I have less than 5% body fat im 6'2 an weigh 135 should I do a high fat diet also with the protein diet to increase my body fat a little bit?

@Marvel_pleb22 Жыл бұрын

I'm 15, I'm thinking about bulking but it seems so confusing for me and to do it right. Not only that but to constantly have enough food for it seems the most difficult

@uncle4897 3 жыл бұрын

I could listen to him talk and explain for hours

@Ahmed-jv7oc 3 жыл бұрын

Same uncle

@rkirwan1 3 жыл бұрын

Thanks mate :)

@miraclesawait8861 2 жыл бұрын

The work out version of thoughty2 lol

@precursors 2 жыл бұрын

I could watch him for hours 😳

@Olliejz 2 жыл бұрын

yes

@Chris-cy9vr 2 жыл бұрын

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.

@_______unknown_______ 2 жыл бұрын

If like me ur severly underweight do i still need cardio?

@davidlillis4964 2 жыл бұрын

@@_______unknown_______ no

@Saylesshomie Жыл бұрын

@@_______unknown_______ cardio builds stamina and stamina helps to push harder til failure

@caseyfurtaw1075 Жыл бұрын

@@_______unknown_______ what the fuck kind of question is that? of course you shouldn’t. you need to eat lmao

@greekstyle5788 Жыл бұрын

@@_______unknown_______ Workout your calorie maintenance using a website, eat more kcal than your kcal maintenance every day and of your goal is to get mass and muscle then workout (either with weights or calisthenics). If your goal is big muscles then incrementally increase the weight every time you hit 10 to 12 reps consistently per set. If you're going for strength then you should aim for high amounts of reps for sets. :) Hope anything in here helps

@user0650 Жыл бұрын

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

@christopherruthart7792 Жыл бұрын

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.

@WellnessWarriors779 Жыл бұрын

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

@ekamai3055 2 жыл бұрын

Starts at 3:10

@Anthonial_Mjj 8 күн бұрын

Thanks for the video, brother! I recently was diagnosed with ADHD and began medication and and treating hyperthyroidism, as a smaller, very cut man, I've always wanted the ability to gain and bulk. When all of this doctor stuff is taken care of(adhd for motivation and stick-with-itness and thyroid for a slower metabolism), I plan to work my hide off to do so. I appreciate the tips very much!

@greekstyle5788 Жыл бұрын

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

@patrickb2125 3 жыл бұрын

My favourite professor!!!

@AlexSymon-gp8yf Жыл бұрын

great content! thanks for helping

@wc6480 Жыл бұрын

wonderful video, thank you!!

@aaron-crokmay Жыл бұрын

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

@jt3110 Жыл бұрын

Real good information, thanks!!

@xavierquintero820 2 жыл бұрын

First video I’ve seen, just subscribed🏋️

@moleedaboi 7 ай бұрын

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.

@robertcane2226 Жыл бұрын

Great video. Thanks

@sgtdumbogirl 2 жыл бұрын

U r seriously the best

@thru_and_thru 10 күн бұрын

Love this guy! He explains things so well and articulate. Up the Irish!☘

@JoshPounder 3 жыл бұрын

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)

@doomgloom1479 Жыл бұрын

Great video!

@JedanJeJa 9 ай бұрын

Very nice and educated man here. 👍🏼

@beardedgaming3741 Жыл бұрын

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.

@yup-2067 Жыл бұрын

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

@kadenduncan1561 2 жыл бұрын

Great video thank you!

@sehrill.explorer Жыл бұрын

great video

@itzzrascalz2390 Жыл бұрын

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

@Ru4444 11 ай бұрын

How long am i suppose to be bulking for?

@grrreatdays6788 2 жыл бұрын

Been taking sus/winny for 6 month am I ok to eat low fat Greek yoghurt too? Cheers

@TurnOneYeti 3 жыл бұрын

I was kinda shocked by the 40% fat recommendation ... seems high compared to most fitness KZfaq channels.

@apreps7585 3 жыл бұрын

Good vid

@huibj4724 2 жыл бұрын

Can I get that shirt anywhere? I mean, it looks so goooooood.

@andriusjautakis7919 Жыл бұрын

Can't find the calorie calculator

@worldwideforall 2 жыл бұрын

Hey! I just started my first bulk and i want to gain as much muscle as possible, and i dont mind the fat. I have a 6 month bulk. (till christmas ofc) How long will the cut take? Will it take the same 6 months or less or more? And should i just eat as much as possible of everything cuz i wanna get big?

@latidy710 Жыл бұрын

don't dirty bulk, just eat a lot of healthy food and a lot of protein. you don't have to eat that much, there's a limit to how much muscle you can build just from eating more calories. Basically, just workout normally, eat lots of protein and healthy foods, you don't want to look like a round potato after the bulk period. And for me cuts usually take around 1-2 months to finish.

@saurav3547 2 жыл бұрын

Can u make a video on MASS GAINER!?

@ssekandijackson9339 Жыл бұрын

Which type of whey protein can help me gain more muscle ?

@BPSSampathKumarR Жыл бұрын

Bro which amount of carbs and fat take 2200 calorie diet plan per day in bulking diet?

@Scampi95 Жыл бұрын

I'm SO glad I clicked on this video. I've learned that it's ok to have a 40% fat diet. I've been eating 455g of carbs for the last two months which is I've realised is way too much. I will now substitute some with fat and follow a 20/40/40 split instead of a 20/55/25 and see what happens. Thanks!

@shymaaj1254 Жыл бұрын

Just make sure u don’t consume too much saturated fat

@Scampi95 Жыл бұрын

@@shymaaj1254 Thanks. I am monitoring my levels and and keep my saturated fats to under thirty grammes per day :)

@Ali-rb1mq Жыл бұрын

That 40% stuck out to me as well. My peanut butter weight gainer shakes have done me well

@ditz3nfitness 3 жыл бұрын

Been bulking since 2021 started, and I'm up +-14kg! Still going strong!

@thedutchfisherman9608 3 жыл бұрын

@Nathan Ganga until you think you're getting too fat

@thedutchfisherman9608 3 жыл бұрын

@Bent on fire. They need tot eat a lot of food and they can bulk for a very long time. Maybe years.

@ditz3nfitness 3 жыл бұрын

@Bent on fire. A so called "hardgainer" has been shown to only have a difference of 100-200 calories more in terms of NEAT. Therefore you'll just have to eat 2-4 spoons of peanutbutter and problem is solved! :D There's no such thing as a "fast metabolism." You just have to suck it up and eat more. You're surprised about how little you eat if you begin tracking your daily calorie intake over a weeks period :)

@jasonn_lifts 3 жыл бұрын

Dang are you far now???

@Ahmed-jv7oc 3 жыл бұрын

@Nathan Ganga honestly I really don't recommend bulking, MAINGAINING is thr best way. Or a slight lean bulk.

@jdatda743 2 жыл бұрын

What I'm having a hard time finding info on, is what should you specifically be eating for each meal? For example, I work out usually after lunch, and before dinner. While it seems like a lot of the diets people share are assuming you're working out in the morning. If I work out at 5pm, what should I be eating for lunch while bulking? Should I stay really light and high carbs for energy? Should I go with something high protein still for lunch but risk feeling full/heavy during my workout if it was a heavier meal?

@mimigirl2211 2 жыл бұрын

Watch "What to eat before, during & after training for max muscle growth" by Jeff Nippard, it literally answers your question cuz I had the same question too on pre/post-training meal timing and what it should consist of, Jeff details it all bless him!!

@ReeREEFORDAAFAMEEE Ай бұрын

How To Simplify Your Nutrition (Free Meal Plan) try him, I liked it a lot now ik what I need to do, it provides the foods you need, you just have to do some research and ur good.

@vayura0738 4 ай бұрын

Is exercising is must while bulking can we do bulking without gymming and with minimal home dumbell workout

@vayura0738 4 ай бұрын

Please give me reply asap iam very confused about this

@WeekendScheme417 3 жыл бұрын

You should do a video on how to move up your weight when lifting

@rkirwan1 3 жыл бұрын

You mean the weight on the bar? That would be super interesting mate but as nutrition is my speciality, my videos will probably focus on diet.

@WeekendScheme417 3 жыл бұрын

@@rkirwan1 ok true. Thanks for responding.

@glossyfish Жыл бұрын

How long should a bulking phase last? Also, is three lifting sessions a week enough? Love your content

@redbulljunkie916 Жыл бұрын

As long as you don’t skip any of the muscle groups I don’t see why not

@user-cj1no4kz3m 8 ай бұрын

It depends on your workout split it sounds like your probably doing a 3 day full body workout split which is pretty good especially if your usually to busy to go the gym

@Aiden.i 2 жыл бұрын

can you take creatine and whey when hr skinny? does creatine help you gain weight and make you more hungrier?

@piercemcloughlin824 2 жыл бұрын

Creatine give your muscles more energy meaning you can generally complete more reps than you normally could. It doesn’t make you gain weight or make you more hungry unfortunately.

@TSoneonetwo Жыл бұрын

creatine causes more water retention, within your muscles. so, there can be an illusion of weight gain. however, if you stop taking it?.the excess water retention will stop.

@m.r.a7992 9 ай бұрын

I'm a dreamer bulk guy , I just eat whatever it's there . But perhaps it would be different for others .

@alexkinch7083 Жыл бұрын

I’m 15 and I do a 6-7 day a week workout program in the gym along with soccer 3-4 days a week. Since I’m young and supper athletic my metabolism is higher than an adults, right? Does this change anything for methods of bulking? Thanks for the help.

@ryo9417 3 жыл бұрын

I see

@Supercharged_sb 2 ай бұрын

@alpinohealthfoods chocolate oats and peanut butter are the best. The fiber keeps my digestion happy, and they keep me full with good protein intake. Plus, they're ridiculously delicious without added sugar. Perfect for anyone craving tasty weight loss!

@xavierzayne5712 2 жыл бұрын

Is 5x a week workout bad for bulking?

@joe8763 2 жыл бұрын

if you are running too muvh then lifting than yea but keep your cardio to MAXIMUM 30 MINS NOT INTENSE and lift more

@wajdiraach9874 3 жыл бұрын

👌❤️

@bpurplemoon Жыл бұрын

So 1-2 % of body weight per month in someone whose weight is 133 lbs , that would gaining 1-2 pounds per month right? For how many months is best to do it?

@Benji-jj2bg 4 ай бұрын

that was very low estimate. Your gonna be gaining alot more weight than that if you remain consistent and stick to a big diet. Your gonna be gaining several pounds every month. But that includes fat and muscle. With just muscle, the average person can gain about .5 lbs of muscle per week if you train hard and eat well and sleep well. .5lbs a week of muscle mass is pretty optimal according to research.

@bpurplemoon 4 ай бұрын

Thank you !

@iskiiwizz536 2 жыл бұрын

WHAT DO I EAT ??????

@GawrGurasBathTubPizza Жыл бұрын

people always say eating surplus is done merely for muscle, maybe its just for mass, which means you're heavier and thus can push weights harder....i assume

@GawrGurasBathTubPizza Жыл бұрын

6:20 didn't they say 6 meals are day is a lie? the "thermic way of food" states it doesn't matter how many times you eat the body responses to TOTAL amount of calories not the frequency, also if you eat constantly you trigger insulin the fat storing hormone.......great if you train for hours like arnie but those struggling to get ripped/fit that sounds annoying

@rishabhagarwal9871 2 жыл бұрын

why 3 dislikes ?

@GUYISNOTNORMAL 9 ай бұрын

Everbody is asking me how lanky i am thankyou i am such a active or like and tends to run a lot from now on 3 month bulking 1.5months cutting

@smileyacr2380 10 ай бұрын

my like main problem is getting enough calories cause i have a pretty small appetite and stay full for a while

@dansanchez9838 Жыл бұрын

Hello. On behalf of fat powerlifters, I would like to correct that we do indeed want to put on fat to move more weight. Thanks.

@adamowens5507 5 ай бұрын

i just don’t wanna look fat like most guys who try to “bulk”

@Ali-rb1mq Жыл бұрын

40% of calories from fat? Wow. That's been my perspective for a while but felt it was high compared to most recommendations

@Valandor_Celestial_Warlock Жыл бұрын

I have insulin resistant type 2 diabetes and am trying to reverse it with nutrition and exercise. So, all this talk of eating carbs makes me cringe. Should I just follow the bulking plan as described without all the carbs?

@junemarame2334 Жыл бұрын

No don’t, You have to get rid of carbs,go keto and do intermittent fasting but make sure you do thorough research,go check out dr berg and Jason fung videos here on you tube

@mattjayallenjamilla9190 Жыл бұрын

👍🏻👍🏻👍🏻

@jah96 Жыл бұрын

Im skinny so dreamy bulk sounds nice

@travisdouglas4970 Жыл бұрын

I'm 120 pounds give me whatever surplus you can

@wilsonerazo9789 2 жыл бұрын

Guy is good

@abdelhakwinston6200 3 жыл бұрын

i eat everything in site cuz in my culture most of the stufff r healthy ofc mince all the junk food that u can eatout

@TheUnknown06 7 ай бұрын

I like corn.. how about corn?

@jonhathaeay4453 Ай бұрын

this is wrong from the latest studies

@sukhmeetsinghsokhi475 3 жыл бұрын

light wieght

@user-lv8kx8oj9q 6 ай бұрын

Anybody that recommends you eat tofu is not your friend😏

@portman8909 11 ай бұрын

Don't weigh it daily just do it every 1 or 2 weeks.

@devintompkins9626 Жыл бұрын

Your not a narc if you're willing to change. You just been exposed a narc for so long you taken on their narcisstic fleas. Those can be removed with therapy and self help.

@900alan 4 ай бұрын

Why does he move around so much

@gage5899 Жыл бұрын

no shit

@michaellim4271 Жыл бұрын

All countries watching your video so please speak slowly !!!!!! Deliver the message on tour audience slowly. Not all your audience were American or British