Learn How to Build Muscle

Healthy Bulking Foods For Hardgainers

Bulking can be a complicated and tough part of any bodybuilder’s program. Luckily this article will discuss everything you need to know about bulking!

From what it is, what you should eat, and how much you should eat, this article will cover it all. Most importantly, it will help you learn how to stay healthy while bulking and gain the maximum amount of muscle with the minimum amount of fat - a true bodybuilder’s dream!

So read on to learn how to get the most out of your bulking program!

First of all, to bulk efficiently it is important to know what bulking is and what it entails. Most bodybuilders go through cycles of “bulking” and “cutting”. Bulking involves eating at a caloric surplus for months or even years at a time, while cutting involves eating at a caloric deficit usually right before a competition and lasts a couple of months.

You don’t have to be a professional bodybuilder to bulk. In fact, many individuals classified as “hardgainers” (or people who have a hard time gaining weight/muscle mass), will find bulking to be a very good tool during their program.

As I mentioned, bulking involves eating at a surplus of calories each day. Doing so will ensure that your body holds on to calories either by building new muscle or storing fat. Obviously, you want to encourage your body to build new muscle rather than store fat.

To do this, you need to calculate your daily calories accurately. Do this by finding your basal metabolic rate or BMR and activity level (this can be done by a simple internet search). Once you have this number, you will know your maintenance calories. This is the number of calories your body needs to stay at your current weight.

Bulking, of course, requires that you increase your weight. To do this with minimal fat gain it is recommended that you increase your daily calories by no more than 500. Once you have done this, make sure you record your calories and track your weight at the end of each week. This will help you understand if you need to increase or decrease your calories. Ideally, you should be gaining about 1 pound a week.

weight gain blue print

Getting the right amount of calories is the most important thing during your bulk. A close second, however, is the type of foods you put into your body. While you may be able to hit your caloric goal for the day eating junk food, I can assure you that you will not preform as well in the gym and you will have less energy and mental stamina outside of it. For optimal performance during your bulk, try eating foods from this list:


greek yogurt
cottage cheese


whole wheat bread
sweet potatoes


olive oil
coconut oil
flax seed oil
nut butters

As you can see, bulking may seem like a complicated process at first, but once you understand how much to eat and what to eat, it is really quite simple. Follow these simple steps and you will be gaining weight in no time!

anabolic cooking

analbolic cooking