If you are fed up with your skinny body and want a bulk-up physique, you clicked the right article. This article will provide you with complete knowledge about how to bulk up fast and the best bulking foods. In this article, we will also discuss what bulking is, bulking vs. cutting, a regular bulking meal plan, and some FAQs. So, let's start with the topic.
What is Bulking?
Bulking is a body-building phase of an athlete where they consume more calories to turn their body from skinny to heavy bulked body. In this phase, individuals consume more amount of calories along with protein to bulk up fast. Sometimes they use supplements for bulking and the best bulking foods to help with their bulk-up journey. The main goal of bulking is to increase calories in your meal to build more muscle mass. The bulking method is followed by cutting where individuals only focus on cutting down the fats from the body by retaining their muscle mass.
Difference Between Bulking and Cutting?
Basically, there is a huge difference between bulking and cutting. Bulking is a process in which an individual starts consuming more calories to increase their muscle mass as much as possible. It is very important to consume more calories, lift heavy weights, and consume the best bulking foods while bulking up.
Cutting is somehow different from bulking. In cutting, an individual starts cutting their calories and engages in hard cardio exercises to cut down the excess fat from the body by retaining the muscle mass. It is very important to consume more protein, fewer calories, cardio, and consume the best cutting foods while cutting.
Key Differences Between Bulking and Cutting
Bulking Goal
Muscle gain
Calorie Intake
Surplus
Macronutrients
High protein & carbs, moderate fat
Changes in Weight
Gradual weight gain
Training
Focus on heavy weights and muscle gain
On the Other Hand
Cutting Goal
Fat loss while retaining muscle
Calorie Intake
Deficit
Macronutrients
High protein, lower carbs, and fats
Changes in Weight
Gradual weight loss
Training
Maintain muscle, sometimes lighter weights
Bulking vs Cutting
Bulking vs Cutting which is best? Actually, both are best but it depends on your goal and situation. If you are very skinny and want to be fit then first you should start with bulking and then cutting and if you are not a skinny person your body weight is perfect then you can go with cutting. The debate between bulking vs cutting is somehow not worth it because they both have different benefits and they both can apply to different body types. If you are a beginner and skinny as well then you can go with bulking and if you are not a skinny person then you can go with cutting.
How to Bulk Up Fast
If you want to bulk up fast and you are thinking whether It is possible or not then the answer is yes, you can bulk up fast, and let's get to know how can you bulk up fast.
Calorie Surplus: Eat More Than You Burn
The primary way to bulk up fast is to increase your calorie intake by 700-800 calories. For example, if you are eating 1800 calories daily and burning 400 calories per day then you have to consume 2100-2200 calories per day for fast bulk up.
If you do not know your daily calorie consumption, then start noting the calories in your diet. Please note that increasing calories in your diet does not mean you can eat junk food that has high calories. Make sure to eat low-fat and high-calorie food like bananas and peanut butter.
Focus on eating quality foods including protein, healthy fats, and complex carbs. It is very important to take enough carbs to get the ability to train your body for at least 1 hrs. Carbs are basically natural fuel for your body it provides you energy for working whole the day that's why it is very important to consume enough carbs while bulking.
Strength Training
After calorie surplus, all you have to do is train your muscle to increase its size. Try to focus on compound exercises like squats, deadlifts, bench presses, etc.
Focus on progressive overload, which means you have to gradually increase your weight, reps, or intensity of the exercises.
You can also use the Push-Pull-Legs method for training your muscles.
Sleep and Recovery
On every goal related to your fitness, it is very important to get proper sleep because sleep recovers your muscles and increases their size. Daily 7 to 8 hours of sound sleep is very important for your body to repair itself. While sleeping, your body starts working to repair your muscle fibre which you broke down during exercise. If you do not sleep properly, this process will disturb and your body will be unable to recover itself.
It is very important to take the gap between your exercises as well. For better recovery, make sure to take a gap of 48 hours to train the same muscle group of your body. For example, if you are training your chest muscle on Monday then you have to wait at least for 48 hours to retrain your chest. These 48 hours will make your recovery fast and then on the 48 hours while training the same body part you will not lose your muscles.
Stay Consistent
The most important part of your how-to bulk-up fast journey is to stay consistent with your plans. It is very important to track your progress and adjust according to your ease not to stop training it.
Be patient while training your body and following these steps as your muscles will take time to build. It is not possible to build muscle in a single day, consistency is the key to achieving every goal of your life.
Best Foods For Bulking
The best foods for bulking are those that provide you proper high-quality protein, plenty of calories, healthy fats, and carbs for bulking up and adding more fuel to your bulk-up journey. Let's talk about some best foods for bulking.
High Protein Foods
- Chicken Breast or Thighs
- Eggs
- Lean Beef
- Greek Yogurt
- Cottage Cheese
- Salmon
- Tofu & Tempeh
These are the best sources of protein for your bulk-up diet. Please note that eating only protein will not work in bulking. Along with protein, you have to eat some more nutrients listed below.
Carbohydrate Sources
- Oats
- Rice (Brown or White)
- Sweet Potatoes
- Quinoa
- Whole Grain Bread
- Pasta
- Fruit (Bananas, Apples, Berries)
These are the best sources of carbohydrates for your bulk-up diet. Please note that eating only carbohydrates will not work in bulking. Along with carbohydrates, you have to eat some more nutrients listed below.
Healthy Fats
- Avocado
- Nuts & Nut Butter (Almonds, Peanut Butter)
- Olive Oil & Coconut Oil
- Chia & Flaxseeds
- Cheese
These are the best sources of healthy fats for diet. Along with that, you can have a look into additional snacks as well.
Additional Foods and Snacks
- Protein Shakes
- Milk
- Hummus
- Dark Chocolate
- Granola
These are the best sources of additional foods and snacks for your bulk diet. It is very important to combine all of these foods according to your schedule to provide every possible nutrient to your body.
Regular Bulking Meal Plan
This regular bulking meal plan will help you to bulk fast and make your how-to bulk-up fast journey very easy.
Breakfast: Whole grain oats with banana, peanut butter with bread, and a protein shake.
Lunch: Grilled chicken with brown rice, and vegetable salad drizzled with olive oil.
Snack: Pure Greek yogurt with berries and a small quantity of almonds.
Dinner: Sweet potato, salmon, and an organic vegetable salad with some avocado.
Before Bed: Cottage cheese with honey and chia seeds.
Conclusion
In this article on how to bulk up fast | best bulking foods, we have provided the best possible information for your help to start your journey. By following this guide, you will be able to track your journey and benefit from it. It is very important to be consistent with this approach for best results. And if you have any additional queries or requests you can directly reach us by our contact form.
FAQs
How can I bulk up fast without gaining too much fat?
Bulking up fast without gaining too much fat requires training your body with high progressive overload training. Along with that, you do not have to increase your calorie intake more than enough, make sure to increase your calories moderately.
What is the best workout routine for bulking?
The best workout routine for bulking is to add compound exercises like squats, deadlifts, bench presses, etc. Along with that, you have to try the progressive overload method for better results.
How many calories should I eat to bulk up quickly?
Basically, the moderate amount of calories you can take to bulk up fast without getting extra fat is to add 300 to 500 calories above your maintenance level.
How much protein do I need to bulk up fast?
The average amount of protein you can have while bulking is generally 1.5 grams to 2 grams of your body weight. It totally depends upon your training level as well.