Most people can have highly effective cutting cycles in 8-12 weeks, but an effective bulking cycle should be 16-26 weeks on the low end and upwards of an entire year on the longer end. You can see some progress after 6-8 weeks, but it will be marginal, and extending your bulk beyond that is highly recommended.
Yes, you're bulking too fast. At the absolute max, I wouldn't exceed 1lb per week. I personally like to keep it closer to a half pound a week.
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.
Each come with benefits and drawbacks. Clean bulk you minimize the amount of fat you gain so it's easier to cut, but results are slower. With a dirty bulk you'll gain quicker but you'll also gain more fat.
In a “clean” bulk, an athlete eats large amounts of primarily whole, minimally processed foods. They consume large quantities of vegetables and fill out their menu with high-calorie carbohydrates and fats, like dairy products, rice, grains, pasta, potatoes, starchy vegetables, and olive oil.
Most people can have highly effective cutting cycles in 8-12 weeks, but an effective bulking cycle should be 16-26 weeks on the low end and upwards of an entire year on the longer end. You can see some progress after 6-8 weeks, but it will be marginal, and extending your bulk beyond that is highly recommended.
Avoid sugar and processed food
The sugar and saturated fat that pushes the calorie content of that type of food is bad for you. For example: 1000 calories worth of pizza is not the same as 1000 calories from brown rice, sweet potatoes, spinach and tuna steaks.
You can do what is known as a "Dirty Bulk" which is eating everything in sight, however, I recommend a "Lean Bulk". A lean bulk involves which is monitoring your macros to ensure you are gaining lean muscle tissue. A good approach is to aim for 300-500 calories over your daily maintenance calories.
Now, for the age-old question: should you do cardio during bulking? The answer is yes, but with a balanced approach. Too much cardio can counteract the calorie surplus you need for muscle growth, making it harder to see progress.
Examples of dirty bulking are eating pizza, chips, sausage, and ice cream. The result of dirty bulking is gaining an excess of body fat along with muscle.
A classic bulk usually means aiming to gain about 0.5–1 pound per week. That usually means eating a calorie surplus of 200–400 calories, weighing yourself every week, and adjusting. If you're gaining weight too slowly, add 200 calories.
An estimated 2,500 to 2,800 excess calories are needed to gain one pound of lean mass. Of course, this number is highly dependent on individual factors like level of training, starting body composition, genetics, and overall diet.
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.
You want to build muscle but not increase your body fat—at least not to the point where it is unhealthy. The bottom line is that it is important to keep bulking in perspective. Aim to gain no more than one pound of body weight per week. If you're gaining more, it's likely due to a fat gain versus muscle growth.
Dirty bulking, on the other hand, is when you pay less attention to the size of your calorie surplus. You'll likely build muscle faster this way, but the downside is you'll also have less control over body fat during the process.
It is generally recommended that bodybuilders get 1-2 days of rest per week, with a whole week of rest every three months. You can split train and focus on different muscle groups each day, so while you're working on your shoulders, your legs get a rest and can recover adequately.
By exercising, you'll likely maintain a healthy weight and improve your cardiovascular functioning, which has positive effects on your testosterone. However, working out alone won't cause a long-term increase in testosterone levels, Dr. El-Zawahry says.
Males, particularly, naturally store excess fat in their lower back and abdomen area, which is why usually abs are the first ones to lose visibility when bulking. Once their abs are no longer visible, many people think there is no need to train that muscle group because they can no longer see it.
Bananas are an excellent source of natural carbohydrates, which are essential for muscle fuel. They are rich in potassium, which plays a significant role in muscle contraction and preventing muscle weakness.
Each meal on a 3,000-calorie diet should consist of 700 to 800 calories with snacks clocking in at around 200 to 300 calories. Including adequate balances of protein, fat, and carbohydrates at each meal and for each snack will keep you fuller for longer.
If you are trying to complete a clean bulk, be sure to emphasize nutrient-rich foods, such as fatty fish, avocados, peanut butter, hummus, cheese, greek yogurt, whole eggs, chia seeds, and olive oil while limiting processed foods.
Processed meats, such as sausages, bacon, and ham, often find their way into our diets, but they are not the best choices for muscle development. These meats are typically high in sodium and saturated fats, which can be counterproductive to our muscle-building goals.
Truthfully, no single food will make or break your muscle-building journey. Consistency in overall diet and training matters more. Another myth is that pizza is unhealthy for bulking. While pizza isn't as nutrient-dense as other options, it can still be part of a balanced diet if consumed in moderation.