Nutrition for Bulking up

So last week we talked a bit about bulking up, let's look now at the specifics of nutrition when you're getting big.


When bulking up, you need an organized eating plan. Also you have to educate yourself about carbs, protein and fats. You need to know how calories work, and how to calculate your meals.
First off you need to form a ratio.  50/30/20 (carbs,protein,fat) works best for gaining quality weight. Now since the body gets used to the amount of food you're giving it, you will have to up the calories by 300 every 2 weeks.
The first week that you start bulking you will go +500 calories and then 300 calories every 2 weeks from then on. The 300 calories will be the same ratio as your diet. You will bulk up for 14-16 weeks, or until you decide to cut down.
Let's say you were eating 2000 calories before you started. That's your maintenance. First you will add 500 for the first 2 weeks, and then 300 for every other week.
Therefore, it will look something like this. This is only a model, so add 500 calories to your maintenance calories.

Starting at 3,000: Weeks 1-2 = 3,500 cal Weeks 3-4 = 3,800 cal Weeks 5-6 = 4,100 cal Weeks 7-8 = 4,400 cal Weeks 9-10= 4,700 cal Weeks 11-12= 5,000 cal Weeks 13-14= 5,300 cal Week 15-16 = 5,500 cal

You can stop at anytime if you feel you reached your goal, or are gaining too much fat. Let the mirror be your judge. Don't follow the scale or a program. It would be foolish if you are happy at week 13 and you continue to week 16 and gain 5 or more lbs of fat. Always look in the mirror.
Having logs and looking at the scale is fine too, it's actually necessary, but always let the mirror be your main source for judging your progress. Next week we'll look at the best foods to eat while bulking.