HOW TO BULK?
- Thread starter Rintaro
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Clean bulk, don't dirty bulk.
Eat what you normally eat, but add a smoothie in the morning that has the following: Whole milk, 2x scoops protein powder, peanut butter, oats, berries and banana. Do this whilst consistently lifting going to absolute failure and progressive overloading. Easy results.
Eat what you normally eat, but add a smoothie in the morning that has the following: Whole milk, 2x scoops protein powder, peanut butter, oats, berries and banana. Do this whilst consistently lifting going to absolute failure and progressive overloading. Easy results.
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- Thread starter
- #3
Okay, big papa and what do you think of creatine?
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Take it, 5-10g.
- Staff
- #5
100mg every minute and drink 10 gallons of water a day. Creatine is godlike for gains
If you're going to get protein powder spend the little bit more on Gold Standard Whey, don't get MyProtein it's ass for blending. And don't get a strong flavour because it'll ruin your smoothie
this is how one gets the aquaa bjj build truss selling starter packs of aquaas diet just hit me up truss
im actually so suprised so much perpers do gym im ngl
- Staff
- #11
Just eat 2 or 3 pizzas a day, on top of your regular meals, and you should be fine.
- Staff
- #12
Shrimp is slept on for protein
this for sure shrimp is good food and the fact so much peiople underate fish and aquatic creatures is beyond me i ate alot of fish and felt nice
1.
Treat bulking like a long-term investment. That means:
- Track calories, macros, body weight, and strength weekly.
- Plan progressive overload and caloric increases over months, not just days.
- Use periodization: cycle between lean bulks and mini-cuts to manage fat gain while still progressing.
2.
- Start with a calculated surplus: ~250–500 kcal over maintenance.
- Prioritize protein (0.8–1.0g/lb), but don't undercut carbs—they're your primary energy for heavy lifting and recovery.
- Monitor weight gain: Aim for ~0.25–0.5% of your body weight per week.
- Faster = more fat gain.
- Slower = leaner bulk.
3.
Lean bulking is about nutrient-rich food that digests easily:
- Carbs: Rice, oats, bananas, sourdough, granola, fruit juices.
- Fats: Avocados, olive oil, whole eggs, nuts, fatty fish.
- Proteins: Beef, chicken thighs, salmon, Greek yogurt, whey.
- Combine: Ex. rice + eggs + avocado + ground beef = calorie bomb with a full amino acid profile.
4.
- Pre-workout (90 mins out): Protein + complex carb + sodium (e.g., turkey sandwich + banana + salt).
- Post-workout (within 1 hour): Fast carb + whey + some fats (e.g., shake with banana + whey + almond butter).
- Bedtime meal: Casein protein or slow-digesting food to support overnight recovery (e.g., cottage cheese + peanut butter).
5.
These aren’t magic, but they optimize your effort:
- Creatine monohydrate (5g/day): Supports strength and cell volumization.
- Whey protein: Helps you hit protein goals without excess volume.
- Digestive enzymes/probiotics: Aid nutrient absorption and reduce GI stress.
- Vitamin D, magnesium, and zinc: Support hormonal balance (especially testosterone).
️6.
- Focus on compound lifts: squat, bench, deadlift, OHP, weighted pull-ups, rows.
- Use progressive overload religiously—more reps, more weight, more sets.
- Incorporate volume blocks (8–12 reps) and intensity blocks (4–6 reps) to challenge muscle in different ways.
- Train legs hard—big legs drive systemic growth via hormonal response.
7.
- You don’t grow in the gym—you grow in sleep.
- 7–9 hours quality sleep per night.
- Take rest days seriously; overtraining kills gains faster than under-eating.
8.
- Eat, train, recover, daily—don’t let the weekends become calorie black holes or training voids.
- One bad day won’t ruin progress, but a pattern of inconsistency will.
9.
- If digestion is suffering, lower food volume and increase density.
- If you're not hungry, focus on liquid calories and smaller, frequent meals.
- If you're gaining too much fat, mini-cut for 2–3 weeks, then resume.
10.
- Food scale + MyFitnessPal or Cronometer = control over intake.
- Training log = data-driven progress.
- Weekly progress photos + measurements = more honest tracking than weight alone.
Approved. He has bulked
- Staff
- #18
This is the best piece of advice in this thread. As long as you do that and stay consistent both eating and working out, you will start gaining pretty quick. I am bulking right now, I just got a personal trainer and a dietitian because I cba figuring it all out.
I could ask them to send my program in a pdf if you are interested, I started bulking this month, so a week ago. Clean bulk is important for me as I just got rid of all the unhealthy fats in my body
Don’t listen to these fake people
You can get 20 million calories from just 1g of uranium, it’s expensive but it’s the fastest way of bulking
You can get 20 million calories from just 1g of uranium, it’s expensive but it’s the fastest way of bulking
steroids
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