Author: Mr. Dino Nicolas MD | Last update: Sunday, November 23, 2025
Here are our top 10 hacks to aid your lean bulk transformation.
Eat at a caloric surplus but avoid excess fat. ...
Consume protein with every meal. ...
Perform light cardio during every session. ...
Add nuts and nut butters to your diet. ...
Perform compound lifts over isolations. ...
Use carb timings to maximize workouts. ...
Get plenty of rest.
What is the fastest way to bulk up?
The Most Important Thing for Putting on Muscle: Eat More Food. As they say, muscle isn't made in the gym, but in the kitchen: If you want to bulk up, you'd be better off working out twice a week for 30 minutes and eating enough calories/protein, than working out 6 days a week and not eating enough.
How can I bulk up in 2 weeks?
Building muscle and gaining weight in a few weeks requires a combination of regular strength training, a calorie surplus, and sufficient protein intake. Focus on compound exercises, eat protein-rich foods, and ensure you're consuming more calories than you burn.
Is $2500 enough for bulking?
The general rule is that consuming an excess of at least 2,500 calories per week can help increase lean tissue by one pound of gained mass. This number is derived from several published studies, but it is generalized for the 'average exerciser.
How can I bulk up if I am skinny?
Join a gym and lift weights. Do compound movements like bench press, shoulder press, rows, squats, and deadlifts. Make sure you do these with proper form! Start with what weight you can, and gradually increase the weight as you get stronger. If you feel wiped after your workout, you're doing it right.
How To Bulk Like A Pro (Using Science)
Why is it so hard to bulk?
A diet that lacks adequate protein, carbohydrates, and healthy fats can make it harder to gain muscle mass. In contrast, consuming excess calories without the right macronutrient balance can result in gaining excess fat, rather than muscle mass.
What diet is best for muscle gain?
Best foods to build muscle
Eggs. Eggs have been called the perfect protein. ...
Greek yogurt. Thick and creamy, Greek yogurt is a high-quality protein source. ...
Oatmeal. A balanced diet to help build muscle isn't all about protein. ...
Almonds. Almonds are small but mighty. ...
Edamame. ...
Pumpkin seeds. ...
Quinoa. ...
Salmon.
Is 2500 enough to bulk?
Can I Use the 2,500-Calorie Diet to Gain Muscle? Yes, you can. This is commonly known as bulking – a muscle gaining phase of body building where you intentionally consume more calories than your body needs and work out more through weight training.
How long will a 20 pound bulk take?
We normally recommend gaining 20 pounds over 3–5 months.
How many calories a day to bulk?
Research has shown that a good starting point would be to aim to consume approximately 22 calories per pound of body weight per day. For example, if you weigh 150lbs, aim to consume around 3300 calories per day.
What is dirty bulking?
There are other terms for this, such as build mode, but bulking is a common term for this caloric surplus. Dirty bulking is when an individual is in a caloric surplus to build muscle (build mode). However, the individual is eating foods that are carb dense, unhealthy, and ultra-processed out of convenience.
How to gain muscles faster?
Suggestions include:
Be prepared to eat when you are not hungry.
Use a timer to remind yourself to eat every two hours.
Try to make your additional eating sessions as appealing as possible. ...
Eat small serves of protein foods before and after each resistance training session to help promote muscle growth.
What to eat for bulking?
4. Best Foods for Bulking
Dairy products including milk, cottage cheese, yogurt, cheese.
Dark green leafy vegetables such as kale, spinach, mustard greens, bok choy, arugula, Swiss chard.
Eggs (whole and egg whites)
Healthy fats such as avocado, nut butters, plant-based oils (such as olive oil, sunflower oil, etc)
What is the easiest muscle to bulk?
Here are three specific examples of muscles considered the easiest to build.
Biceps and Triceps. The biceps and triceps are the main muscles in your upper arm, with the triceps being the arm's largest muscle. ...
Latissimus Dorsi. ...
Quadriceps. ...
Calves and Forearms. ...
Abdominal Muscles. ...
Hamstrings.
What food gives muscles?
10 Foods to Increase Muscle Strength
Bring this list with you to the grocery store and stock up on these 10 foods to help build muscle, increase strength, and improve your health:
Eggs. ...
Wild Salmon. ...
Quinoa. ...
Spinach. ...
Greek yogurt. ...
Sunflower seeds. ...
Soybeans.
How do skinny guys gain muscle?
How to Gain Muscle When You're Skinny
1 Eat a diet that's high in carbohydrates.
2 Eat protein every 3 to 4 hours.
3 Include healthy fats in your meals.
4 Add calories to your diet to build muscle.
5 Snack 1 to 4 hours before you work out.
6 Eat a post-workout meal 30 to 60 minutes after you're done.
How to bulk correctly?
Bulking for beginners
Eat at a caloric surplus. ...
Eat moderate protein and fat, and a substantial amount of carbs. ...
Lift heavy and focus on a moderate rep-range. ...
Avoid "dirty bulking" to avoid excess fat gain.
Is gaining 20 pounds noticeable?
Carrying an extra 20 pounds can have a noticeable impact on your body, and you may feel a range of physical and emotional effects throughout the day.
How many pounds is considered bulk?
A bulk packaging is a packaging, other than a vessel or a barge, with (1) a maximum capacity greater than 450 liters (119 gallons) as a receptacle for a liquid; (2) a maximum net mass greater than 400 kilograms (882 pounds) and a maximum capacity greater than 450 liters (119 gallons) as a receptacle for a solid; or (3) ...
160g boiled chicken breast in 300ml made up chicken stock (146kcal; 32g Protein) ...
1x tin tuna in brine (140kcal; 34g Protein)
What to drink to gain muscle?
Bodybuilders rely on milk to gain weight and pack on muscle, typically drinking a gallon a day. Nowadays, chocolate milk is an ideal post-workout beverage, with a high carbohydrate and moderate protein ratio to replenish glycogen used during intense weight training.
Is 4 meals a day enough to build muscle?
4 or 5 meals per day is in the “optimal” range for building muscle — no need for more.
Is peanut butter good for muscle gain?
Just one tablespoon of peanut butter has four grams of protein, making it a good source of protein for building muscle. Peanut butter is also a good source of monounsaturated fat and antioxidants as well as vitamins and minerals that will help your body stay healthy and function properly.