Bulking is the systematic attempt to add muscle to your body. It's common for aspiring bodybuilders interested in improving their strength capabilities, but it can be practiced by anyone who wants to gain weight for additional strength or to improve their appearance. The bulking diet consists of regularly taking in more calories than your body burns off.
Types
Two different diet methods are commonly used by bodybuilders to incorporate additional calories into their diet. Eating a "dirty diet" of fattening and sugary foods will result in packing on bulk in the form of excess fat. It is often referred to as a poor excuse to eat junk food. A "clean diet" increases the intake of healthy and nutritious food choices and is more likely to add the desired muscular bulk without adding fat.
Method
An effective bulking diet maximizes muscle gain by increasing the macronutrients of protein, good fat and carbohydrates. Protein is necessary for energy and to build up muscle. It also provides the amino acid glutamine to promote water retention in the muscles. Good fats, such as the omega-3s found in fish, are essential to make energy and to keep your body lubricated. Carbohydrates derived from whole grains, fruits and vegetables provide energy, fiber, vitamins and minerals.
Quantity
The right amount of macronutrients to eat in a bulking diet varies for each person. A starting point might be to eat 40 to 55 grams of protein and 80 to 100 grams of carbohydrate at each meal if you weigh more than 200 pounds. If you weigh less than 200 pounds, eat 30 to 35 grams of protein and 60 to 80 grams of carbohydrates at each meal. Adjust that number higher or lower according to your results once you've started the bulking diet.
Frequency
Your body can only process so much food at one time so focus on eating at a consistent level several times during the day. Aim for six meals a day every three hours to keep your body utilizing the extra food you are consuming and to maximize your energy levels. Eating three very large meals a day may cause the excess food to be stored in your body.
Considerations
For maximum effect, a bulking diet should be combined with a progressive strengthening exercise program to tear down and rebuild the fibers in your muscles. Include in your bulking diet a post-workout snack or protein drink, and simple sugars to replenish nutrients that are depleted during your workout.
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