Picture: Coach Menno Henselmens. – Natural, shredded, nailing it like a boss.
‘Bulk’ – to gain body weight, with the primary goal of gaining muscle.
I feel there is an absence of quality diet advice out there for people trying to bulk. ‘Eat more!’ – lacks the detail and finesse to really optimise things, ‘Calculate your macros, train hard’ – misses the fundamental point that as we progress, calorie and macronutrient needs change and adjustments are needed to keep us progressing.
This guide is something that people have been bugging me to write for nearly three years, but truthfully, back then I didn’t feel that I had enough experience to write one without simply parroting things I had read elsewhere and applied to only a handful of clients. I’m glad that I waited, as coaching a lot of people through a bulk is the only way I could find out what stuff really matters vs what doesn’t, and come up with my own way of doing things.
How much more should we eat? Of what macronutrient? Do macros matter? How do I know when I should adjust? How do I minimise fat gain?
This is detailed, as that is how the overwhelming majority of people requested it. – 8000 words, and approximate ~35 minute read time. – There is a fair amount of reading up front then, but it may save you months of effort down the line.
I cobbled together 12 ‘graphs’ to try and explain what I am talking about visually. I’m no graphic artist though, so perhaps better to consider them whiteboard scribbles. Sincerely, I hope you find it interesting as well as practically helpful when choosing how you wish to bulk and implementing it successfully.