This is because of the thermic effect of feeding, which is basically the amount of calories it takes to digest food. If a steak contains calories, but you expend 80 calories digesting it, you only really consumed net calories. Just pick a number to shoot for based off of calculations and educated guesses. Start tracking what you eat. Be as accurate as possible and use digital scales.
Then constantly review your weight, taking weekly averages to compare changes. You should also adjust for the thermic effect based on how your weight changes. Eating lots of processed foods? Scale it back, or swap in some unprocessed foods. All of these calculations are best guesses. Follow me on Twitter!
This free ebook will teach you how to make changes to your diet that will result in easy, sustainable fat loss — without cutting out carbs or your favourite foods! Get it here. These free recipes are high in protein, easy to cook and are delicious!
Perfect for supporting a fat loss or muscle gaining goal. Get them here. These seven free workout programs have been designed by me to optimally balance all muscle groups and provide ample stimulus and capacity for recovery. Perfect for building muscle. You can: Train properly with progressive overload Get 0. You need a certain amount of energy to maintain your weight. During a bulk, the first and most important variable one must pay attention to is overall caloric intake. Without consuming more calories than you expend, you will not gain weight.
That said, you can and should focus on eating foods that still provide nutrients to fuel your hard training, muscle recovery, and muscle building efforts. However the vast majority of your diet should come from foods that your body can use more readily and also digest at more effective levels. Below, we will provide a short list of foods that should make up most of your go to bulking calories.
Note: that individuals differences may occur based on taste profile, food allergies, eating beliefs, and availability. If you are unsure if you should eat one of the foods below based on your health, please consult your doctor or health professional. You can also use higher fat options sparingly to increase overall caloric intake.
Eggs whole or egg whites. Increasing calories from carbohydrates allows for hard training to take place, enhanced recovery, and improved protein synthesis especially when paired with protein after workouts.
White Rice. Fruit Juices if you are struggling to hit calories or carbohydrate macros. FATS Fats should be consumed on a needed basis, often to increase overall calories intake. Below are a few fat sources that can be used when on a bulking diet.
It is important to note that fats should not overpower carbohydrate or protein consumption during a bulking process, since most hard training and recovery news require carbohydrate and protein. While it is true your body can metabolize fats for energy, its preferred source of energy for hard strenuous training and recovery is carbohydrates.
Egg Yolks. Eating more frequently allows you to space out your eating so that you are not left to consume thousands of calories at one sitting, which can cause digestion problems, low energy, and poor food absorption.
Individual schedules and macronutrient amounts will vary person to person, however aim for eating at least five, if not more, meals per day. Bulking Tip — Incorporating liquid calories such as shakes and carbohydrate powders can go a long way in increasing caloric intake while minimizing bloat and digestion issues.
Looking for a workout program? Try using the Fitbod App , which will design your program based on your logged training data and goals. The workouts will adapt automatically to your levels of recovery and rate of progress. With over movements and exercises videos, you can be sure to perform the movements correctly for optimal results.
Take the guesswork out of your workouts. Try 3 free workouts on Fitbod. When bulking, it is best to monitor your rate of weight gain and body fat increases to maintain some sense of control during this period.
People can put on too much body fat and body mass too fast, resulting in blunted hormonal responses to training not putting on enough muscle as they could have otherwise while also increasing the proportions of fat mass to lean muscle.
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A healthier way to bulk up. The bottom line.
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