For those aiming to increase muscle mass through bulking, understanding the role of diet is crucial. Traditionally, a 15 percent increase in caloric intake above maintenance levels was suggested to support muscle growth. However, recent findings indicate that a more personalized approach is beneficial.
Research from a 2019 review suggests that a caloric surplus of 10-20 percent above maintenance may be a more appropriate range. The ideal percentage within this range should be tailored to individual factors such as training experience and how their body responds in terms of weight gain and body composition changes. Experienced bodybuilders, for instance, might find better results at the lower end of this surplus range.
To effectively bulk, it’s essential to first determine your maintenance calorie needs—the number of calories required to maintain your current weight and muscle mass. If you are unsure of this number, keeping a detailed food journal for a couple of weeks can provide valuable insights. If your weight and body composition remained stable during this period, the average daily calorie intake recorded would approximate your maintenance level. Online calorie calculators, such as the one provided by the National Academy of Sports Medicine (NASM), can also offer an estimated starting point, though these are generalized figures.
While some sources propose average daily calorie intakes for bulking—around 3,800 for male and 2,400 for female bodybuilders—these are broad estimations. A more individualized approach considers body weight. Sports physiologists often recommend a target intake of roughly 45 calories per kilogram of body weight daily during bulking. This aims for a healthy weight gain of approximately 0.25-0.5 percent of body weight each week, primarily as muscle mass. Choosing the right foods to meet this calorie surplus is just as important as the calorie count itself. Opting for nutrient-dense, whole foods will not only support muscle growth but also overall health during a bulking phase.
A variety of protein-rich foods including eggs, chicken breast, and fish
In conclusion, successful bulking is about strategically increasing your calorie intake with Good Bulking Foods, while paying attention to individual needs and body responses, rather than adhering to rigid, generic guidelines.
