The word "diet" may seem synonymous with shedding fat and slimming down, but in the world of bodybuilding, gaining girth is often more important than losing weight. Bulk diets for bodybuilding emphasize the growth of lean tissue, helping weightlifters add mass to their frames in the form of muscle. A specific combination of foods and eating patterns characterizes a bulking diet, allowing bodybuilders to reach their desired weight goals in a healthful manner.
Function
The primary function of bulk diets is to help bodybuilders gain strength, size and muscle mass. According to bodybuilder David Barr, writer for Testosterone Muscle, bulk diets may increase body fat along with lean muscle due to the excess calories consumed. To strip away this excess fat, many bodybuilders adhere to a lower-calorie "cutting" diet after each cycle of bulk dieting. Rather than focusing on maintaining an aesthetically pleasing figure, bulk diets aim to increase body size as quickly as possible.
Features
To help bodybuilders gain mass, bulk diets are "hypercaloric," containing more calories than necessary for weight maintenance. As BodyBuilding.com explains, individuals eating a bulking diet consume numerous small meals throughout the day rather than three "square" ones, with the intention of maximizing muscle gain and minimizing fat gain. Although bulk diets eschew simple carbohydrates such as white rice, sugar and white bread, complex carbohydrates--including cereals, whole-grain breads and pasta--comprise roughly 40 percent of the total calories on a bulking menu. Depending on the specific bulking regimen, protein intake may vary between 0.8g and 2g of protein per pound of the bodybuilder's weight, coming from foods such as dairy, nuts, red meat, eggs, fish, poultry and protein supplements. Although bulk diets typically limit saturated fat intake, these mass-building regimens embrace monounsaturated fats and essential fatty acids in the form of olive oil, nuts, avocados, seafood, flaxseed oil and leafy green vegetables.
Benefits
For bodybuilders seeking a strong, sizable physique, bulk diets allow for significant muscle gain in a short period of time. Yet the benefits of bulk diets extend beyond muscle growth, David Barr explains. Many bodybuilders also enjoy the high-calorie foods embraced on a bulking menu, as well as the rapid gains in physical strength and the freedom to consume frequent meals.
Considerations
A bulk diet is only one component of muscle gain. For bodybuilders attempting to gain mass, exercise is equally important. As BodyBuilding.com explains, bodybuilders should minimize the time spent participating in cardiovascular activities during a bulking phase, focusing instead on weightlifting and resistance training. Four weightlifting sessions per week, with adequate rest time between, may be effective for building lean mass in conjunction with a bulk diet. Without an adequate strength-building regimen, individuals attempting a high-calorie eating plan will gain mostly fat rather than muscle.
Warning
To hasten the process of muscle gain, some bodybuilders use weight-gain supplements and anabolic steroids while consuming a bulk diet. According to Mike Westerdal, certified personal trainer and owner of CriticalBench.com, anabolic steroids can cause a host of side effects such as increased acne, irritability, dizziness and hair loss, as well as more severe problems, such as premature balding, cardiac conditions, hypertension, permanent blood vessel damage, difficulty urinating, nausea, vomiting, liver damage, jaundice and stunted growth. In addition, Westerdal explains that steroids may result in psychological problems, such as paranoia, hallucinations, mood swings, depression and anger. When embarking on a bulking regimen, consult a qualified physician before taking any supplements.
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