9 tips to help you NAIL your upcoming Bulk ๐งต๐๐ป
(Bookmark this for when you finish your cut!!!)
(Bookmark this for when you finish your cut!!!)
Bulking Tip # 1: Control your rate of gain
1.5-2 pounds gained per MONTH is PLENTY
This translates to about .5 pounds per week but do NOT freak out if you arenโt gaining EXACTLY that muchโฆzoom out and look at the monthly total gained
This rate of gain will be ensure you maximize muscle gain while keeping fat gain to a minimum
1.5-2 pounds gained per MONTH is PLENTY
This translates to about .5 pounds per week but do NOT freak out if you arenโt gaining EXACTLY that muchโฆzoom out and look at the monthly total gained
This rate of gain will be ensure you maximize muscle gain while keeping fat gain to a minimum
Bulking Tip #2: Accept that you will gain fat
Gaining fat is an unfortunate but necessary byproduct of bulkingโฆget over it
Donโt be one of those people who under-eats while attempting to bulk out of the fear of gaining fat
IT IS GOING TO HAPPEN
Your job is simply to minimize fat gain to the greatest extent you can
And how do you do that? See Bulking Tip # 1 above!
(Other tips to come will help you keep fat gain to a minimum as well so keep on reading ๏ฟผ)
Gaining fat is an unfortunate but necessary byproduct of bulkingโฆget over it
Donโt be one of those people who under-eats while attempting to bulk out of the fear of gaining fat
IT IS GOING TO HAPPEN
Your job is simply to minimize fat gain to the greatest extent you can
And how do you do that? See Bulking Tip # 1 above!
(Other tips to come will help you keep fat gain to a minimum as well so keep on reading ๏ฟผ)
Bulking Tip # 3: Optimize performance and recovery with the appropriate macronutrient distribution
Iโll make this real easy for you:
Multiply your bodyweight by 1 โ thereโs your protein total in terms of grams to be consumed per day
Multiply your bodyweight by .3 โ there your fat total in terms of grams to be consumed per day
Fill in the rest of your calories with carbs using the 4/4/9 rule โ 1 gram of protein = 4 calories, 1 gram of carbs = 4 calories, 1 gram of fats = 9 calories
Iโll make this real easy for you:
Multiply your bodyweight by 1 โ thereโs your protein total in terms of grams to be consumed per day
Multiply your bodyweight by .3 โ there your fat total in terms of grams to be consumed per day
Fill in the rest of your calories with carbs using the 4/4/9 rule โ 1 gram of protein = 4 calories, 1 gram of carbs = 4 calories, 1 gram of fats = 9 calories
ON THE TOPIC OF CALORIE INTAKEโฆ
Some of you reading this are probably scratching your head saying:
โWaitโฆI canโt fill in the rest of my calories in with carbs because I donโt know what my calorie total should be!โ
Assuming youโve been compiling good data on yourself (daily weigh in tracking, daily calorie tracking, daily step count tracking, etc.), you DO know how many calories you should be consuming!
The answer is 200-300 above estimated maintenanceโฆthat should put you in the 1.5-2 pounds gained per month range (which is exactly where we want to be per Bulking Tip # 1)
If you have NOT been compiling good data on yourself and you have NO IDEA how many calories you should be consuming, use the following sheet to help you figure out a decent STARTING POINT and then ADJUST calories/activity up/down IF NEEDED (I.e youโre not gaining at the appropriate rate) after you take 4-6 weeks of good data (again โ daily weigh in tracking, daily calorie tracking, daily step count tracking):
docs.google.com/spreadsheets/dโฆ
Some of you reading this are probably scratching your head saying:
โWaitโฆI canโt fill in the rest of my calories in with carbs because I donโt know what my calorie total should be!โ
Assuming youโve been compiling good data on yourself (daily weigh in tracking, daily calorie tracking, daily step count tracking, etc.), you DO know how many calories you should be consuming!
The answer is 200-300 above estimated maintenanceโฆthat should put you in the 1.5-2 pounds gained per month range (which is exactly where we want to be per Bulking Tip # 1)
If you have NOT been compiling good data on yourself and you have NO IDEA how many calories you should be consuming, use the following sheet to help you figure out a decent STARTING POINT and then ADJUST calories/activity up/down IF NEEDED (I.e youโre not gaining at the appropriate rate) after you take 4-6 weeks of good data (again โ daily weigh in tracking, daily calorie tracking, daily step count tracking):
docs.google.com/spreadsheets/dโฆ
Bulking Tip # 4: Donโt be afraid to consume SOME hyper-palatable foods IF NECESSARY
Far too often, people try to โcleanโ eat their way to more muscle mass only to fall FLAT ON THEIR FACE because they simply cannot consume enough chicken, rice, and broccoli to regularly attain a calorie surplus
If this sounds like you, donโt be afraid to go to Chic Fil A a couple times a week!
Donโt be afraid to hit your favorite local restaurant for some wings and pizza!
If there was ever a time to do it, ITโS NOW!!!
The goal at pretty much all times should be for MOST of your calories to come from whole/minimally processed foods
That said, you can definitely have some more leeway on this front while bulking if thatโs what it takes to achieve a regular calorie surplus in the 200-300 (daily) range
Keep the main thing the main thing
Do not sabotage your bulk (consistently come in low on calories) in the name of โcleanโ eating
Far too often, people try to โcleanโ eat their way to more muscle mass only to fall FLAT ON THEIR FACE because they simply cannot consume enough chicken, rice, and broccoli to regularly attain a calorie surplus
If this sounds like you, donโt be afraid to go to Chic Fil A a couple times a week!
Donโt be afraid to hit your favorite local restaurant for some wings and pizza!
If there was ever a time to do it, ITโS NOW!!!
The goal at pretty much all times should be for MOST of your calories to come from whole/minimally processed foods
That said, you can definitely have some more leeway on this front while bulking if thatโs what it takes to achieve a regular calorie surplus in the 200-300 (daily) range
Keep the main thing the main thing
Do not sabotage your bulk (consistently come in low on calories) in the name of โcleanโ eating
Bulking Tip # 5: Do NOT be afraid to use a mini-cut to potentiate further gaining
Letโs suppose youโve already begun bulkingโฆ
(Weโll pretend you began June 1st)
If you gain at the high end of our target rate of gain range, youโll be ~15 pounds heavier by New Years Day 2026
Would it be the worst idea in the world to spend 3-4 weeks in January dropping 6-8 pounds only to punctuate your bulk with 3 more months (February, March, April) of surplus time after that mini-cut ends?
Not only would this not be a bad idea, it may actually be the BEST idea!
Instead of finishing your bulk at the end of March up ~20 pounds with a long/arduous cut ahead of you, youโll be finishing your bulk at the end of April up only 12, 13, 14ish pounds with a MUCH EASIER cut ahead of you!
In the right context, mini-cuts can be a GREAT IDEAโฆbut you have to be able to navigate them properly! (Perhaps more on that in the future โ maybe a free guide ๐)
Letโs suppose youโve already begun bulkingโฆ
(Weโll pretend you began June 1st)
If you gain at the high end of our target rate of gain range, youโll be ~15 pounds heavier by New Years Day 2026
Would it be the worst idea in the world to spend 3-4 weeks in January dropping 6-8 pounds only to punctuate your bulk with 3 more months (February, March, April) of surplus time after that mini-cut ends?
Not only would this not be a bad idea, it may actually be the BEST idea!
Instead of finishing your bulk at the end of March up ~20 pounds with a long/arduous cut ahead of you, youโll be finishing your bulk at the end of April up only 12, 13, 14ish pounds with a MUCH EASIER cut ahead of you!
In the right context, mini-cuts can be a GREAT IDEAโฆbut you have to be able to navigate them properly! (Perhaps more on that in the future โ maybe a free guide ๐)
Bulking Tip # 6: Donโt take bulking too far
Assuming you started/are starting your bulk at the appropriate body-fat percentage (10-12% or less), you should have ample runway to gain at the appropriate rate for many months
That said, youโve got to know when to call it quits
There is NO NEED to bulk to 18, 19, 20, 21, 22+% body-fat
Can you put on additional muscle by doing so?
Most certainly!
Hereโs the problem:
Unless you plan on staying fat forever, youโre going to have to do a cut
Going from 22% to 10% is a whooooleeeee different ballgame than going from 16% to 10%
The former can take half a year (26 weeks)
The latter can take 8 weeks
You do NOT want to have to do a longer diet than necessary
Know when to call it quits on the bulk!
My recommendation:
Donโt begin your bulk til you reach the 10-12% body-fat range and stop your bulk when you reach the 15-17% body-fat range
Assuming you started/are starting your bulk at the appropriate body-fat percentage (10-12% or less), you should have ample runway to gain at the appropriate rate for many months
That said, youโve got to know when to call it quits
There is NO NEED to bulk to 18, 19, 20, 21, 22+% body-fat
Can you put on additional muscle by doing so?
Most certainly!
Hereโs the problem:
Unless you plan on staying fat forever, youโre going to have to do a cut
Going from 22% to 10% is a whooooleeeee different ballgame than going from 16% to 10%
The former can take half a year (26 weeks)
The latter can take 8 weeks
You do NOT want to have to do a longer diet than necessary
Know when to call it quits on the bulk!
My recommendation:
Donโt begin your bulk til you reach the 10-12% body-fat range and stop your bulk when you reach the 15-17% body-fat range
Bulking Tip # 7: Donโt forget to move
โCardio kills your gains!โ
If you try to prep for a marathon while bulking, youโre going to have a tough time
If you sprinkle in a few Zone 2 cardio sessions throughout the week while keeping step count @ 10, 12, 15k per day, ZERO gains will be killed
Donโt cut out all movement once you get done dietingโฆkeep some cardio in/step count in a reasonable range
If you do decide to lower activityโฆTAPER it down and as I keep saying:
MONITOR RATE OF GAIN because your overall activity level will OBVIOUSLY impact the amount of calories you burn on a daily basis (this will impact your maintenance calorie figure)
โCardio kills your gains!โ
If you try to prep for a marathon while bulking, youโre going to have a tough time
If you sprinkle in a few Zone 2 cardio sessions throughout the week while keeping step count @ 10, 12, 15k per day, ZERO gains will be killed
Donโt cut out all movement once you get done dietingโฆkeep some cardio in/step count in a reasonable range
If you do decide to lower activityโฆTAPER it down and as I keep saying:
MONITOR RATE OF GAIN because your overall activity level will OBVIOUSLY impact the amount of calories you burn on a daily basis (this will impact your maintenance calorie figure)
Bulking Tip # 8: Donโt freak out of the scale shoots up in the initial weeks following a cut
Itโs totally normal for people to gain 2, 3, 4, 5, hellโฆmaybe even 6 pounds of โpermanentโ bodyweight while transitioning from cut to bulk EVEN IF CALORIES ARE ONLY BUMPED TO MAINTENANCE for a period of time before going hyper-caloric (calorie surplus)
If this is something youโre experiencing or start to experience as you make the transition, donโt freak out!
If you have good data on yourself and, as a result, you have a good idea of what your estimated maintenance calories are (assuming activity is fixed)โฆjust trust your math!
Give it 2-3 full weeks for that initial water/glycogen spike (the โpermanentโ weight gain) to normalize/level off and THEN look to settle in at the appropriate rate of gain over the coming 2, 3, 4, 5, 6 weeks
Adjust calories/activity up/down only AFTER youโve given this process ample time to be completed
Itโs totally normal for people to gain 2, 3, 4, 5, hellโฆmaybe even 6 pounds of โpermanentโ bodyweight while transitioning from cut to bulk EVEN IF CALORIES ARE ONLY BUMPED TO MAINTENANCE for a period of time before going hyper-caloric (calorie surplus)
If this is something youโre experiencing or start to experience as you make the transition, donโt freak out!
If you have good data on yourself and, as a result, you have a good idea of what your estimated maintenance calories are (assuming activity is fixed)โฆjust trust your math!
Give it 2-3 full weeks for that initial water/glycogen spike (the โpermanentโ weight gain) to normalize/level off and THEN look to settle in at the appropriate rate of gain over the coming 2, 3, 4, 5, 6 weeks
Adjust calories/activity up/down only AFTER youโve given this process ample time to be completed
Bulking Tip # 9: Get your resistance training right
You need to be training:
- Intelligently
- Consistently
- With intensity
- With the right exercises
- At the correct frequency
- With the appropriate amount of volume
Obviously I canโt distill effective/productive resistance training down to a single tweet, but you should have a strong idea of what you should be doing headed into your bulk (from an exercise selection standpoint, an RIR standpoint, a volume standpoint, etc.)
If you donโt, keep following my page and Iโll help paint the picture for you over time for free OR visit my website to view my offers which will most certainly help you improve/optimize your resistance training RIGHT AWAYโฆthis is a great way to ensure you donโt waste the coming months pissing away the opportunity you have to make GAINS:
Workout Programs - deanturnertraining.com/workout-prograโฆ
Online Coaching - deanturnertraining.com/11-coaching.htโฆ
You need to be training:
- Intelligently
- Consistently
- With intensity
- With the right exercises
- At the correct frequency
- With the appropriate amount of volume
Obviously I canโt distill effective/productive resistance training down to a single tweet, but you should have a strong idea of what you should be doing headed into your bulk (from an exercise selection standpoint, an RIR standpoint, a volume standpoint, etc.)
If you donโt, keep following my page and Iโll help paint the picture for you over time for free OR visit my website to view my offers which will most certainly help you improve/optimize your resistance training RIGHT AWAYโฆthis is a great way to ensure you donโt waste the coming months pissing away the opportunity you have to make GAINS:
Workout Programs - deanturnertraining.com/workout-prograโฆ
Online Coaching - deanturnertraining.com/11-coaching.htโฆ
I hope you found this thread helpful!
For more FREE content like this, follow me
@DeanTTraining
and click the link below to join my email list:
deanturnertraining.kit.com/15e837deeb
For more FREE content like this, follow me
@DeanTTraining
and click the link below to join my email list:
deanturnertraining.kit.com/15e837deeb
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