Bulking. It's a word that gets tossed around a lot in the fitness world, but what does it actually mean? Simply put, bulking is all about consuming more calories than your body needs—combined with intense strength training—to pack on muscle.
If you’ve ever felt frustrated by your naturally slim frame and dream of getting those bigger, more sculpted muscles, you’re definitely not alone. But here’s the thing—putting on serious muscle mass isn’t something that happens overnight (we get it; we have all asked around the question: How can I bulk super fast?). So, you might be looking into bulking and how to do that. Well, let us help you with that!
In this blog, we’re going to dive into the best foods for bulking that can help you gain muscle without feeling like you’re constantly stuffing yourself. We’ve also got some solid advice towards the end that can surely help you in your bulking journey.
Table of Contents
- Which Food Is Best For Bulking? 10 Best Foods To Help You Bulk Up Super Fast!
- How to Bulk Up Quickly: Effective Tips and Strategies
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Which Food Is Best For Bulking? 10 Best Foods To Help You Bulk Up Super Fast!
Here are all the foods that can help you with bulking:
1. Eggs
For bulking, we need high-quality protein, and eggs serve as the top choice for most. They are a complete source of protein because they contain all nine essential amino acids and high-biological value proteins that are easily absorbed and utilised by our bodies. Make sure to eat whole eggs, not just egg whites!
2. Nuts & Seeds
Nuts and high-protein seeds are one of the best foods for bulking muscle. They contain heart-healthy fats, are full of fibre and also provide basic vitamins and minerals. You can snack on them as they are or add them to yoghurt, salads, smoothies, or other recipes.
3. Beans
Beans are really good for your heart and for your gains. They are full of nutrients such as iron, potassium, zinc and folate and are also rich in plant proteins and fibre.
Some beans that you can include in your daily diet are kidney beans, black beans, white beans, etc. On average, one cup contains about 200-300 calories.
4. Yoghurt
Yoghurt is a gut-healthy food that is also rich in protein. If you want to gain weight and muscle, yoghurt can be a good friend and work as part of a meal or as a snack. Add it to a healthy granola mix or sprinkle in some nuts, seeds and honey, or just mix it with fruit and your or whey protein to create a healthy mid-meal.
5. Milk
Milk is perhaps among the best foods for body growth and a versatile drink for all, and it has a nice balance of healthy fats, carbohydrates and proteins. The casein and whey protein in milk helps promote muscle growth and recovery. Plus, its calorie content makes it easy to pack extra calories into your diet while building muscle.
6. Cheese
Many people believe that the consumption of cheese can be risky for your heart health, which is not true. In fact, cheese is an amazing source of calcium, healthy fats and protein, all of which can be beneficial for building muscle mass.
7. Avocado
Avocados are creamy and soothing and contain a good amount of healthy fats and antioxidants. They are a calorically strong food, providing about 240-250 calories per medium avocado. Avocados can lower "bad" LDL cholesterol while boosting "good" HDL cholesterol.
Add avocado to salad recipes, mix them with whey protein and vegetable milk to create creamy vegan smoothies, or create guacamole and spread it into your favourite whole grain toast and have it with an egg or two.
8. Fish
Fish is the best-known source of omega-3 fatty acids. These fats help reduce inflammation throughout the body. Studies show that omega-3 can help reduce muscle pain and muscle soreness from exercise.
9. Chicken Breast
Chicken is a staple food for most bodybuilders. It has a high protein content (22 g protein per 100g) and is quick, versatile and easy to prepare. Since your goal is bulking, you can eat the chicken with the skin, which increases the calorie content and fats. However, since the skin has saturated fats, it is best to limit them.
10. Tofu
Tofu is a soya product made by curdling soy milk and pressing it into solid blocks, just like cheese. Tofu comes in various textures, from soft to extra solid. If you’re vegetarian or vegan, then you can replace meat and poultry with tofu in many meals.
How to Bulk Up Quickly: Effective Tips and Strategies
Apart from choosing the right foods, it’s also important to do bulking right. Here’s how:
1. Be In A Consistent Calorie Surplus
Bulking successfully requires eating more calories than the body burns throughout the day. Excessive calories are what build your body. However, you cannot go overboard with your caloric surplus. If it is excessive, especially mostly in carbohydrates and fats, it will lead to the accumulation of body fat.
So, while the focus on excess calories is essential for increasing body mass, it should consist mainly of extra protein and whole grains. It is recommended that good fat intake be reduced to a maximum of 20% of the total caloric intake, and saturated ted fats should be excluded completely.
Also Read: What Is Your Ideal Percentage Of Body Fat? Get The Answer Here!
2. Keep A High Protein Intake
Protein is essential for muscle building. To ensure adequate intake, aim for 1.5-2g of protein per kg of body weight spread out throughout the day in every meal. Consider adding high-quality protein powders to your daily routine to maximise protein intake.
3. Add Good Carbohydrates In Your Diet
Carbohydrates are a key energy source for both muscle tissue and the brain; hence, foods high in good carbs must be a part of your routine. They fuel high-intensity strength training and technical workouts, which are essential for maximising muscle growth. To optimise carb intake for bulking, the general recommendation is to consume 4.4-6.6g of carbohydrates per kg of body weight per day. Adjust this amount as needed to meet your increasing calorie intake.
4. Avoid Heavy Cardio
Excessive cardio can lead to calorie loss and muscle breakdown, which could harm your efforts to build muscles. Instead, add light cardio as a warmup before each weight training session. This approach supports cardiovascular conditions and contributes to reducing body fat while maintaining muscle mass when combined with strength training.
5. Consume Nuts & Nut Butter
Nuts and nut butter are excellent calorie-dense snacks for bulking. Packed with healthy fats, protein, and essential vitamins, they provide a great boost to your daily calorie intake. You may add a handful of nuts or a spoonful of nut butter to your meals to support muscle growth and recovery.
6. Add Supplements
Although this is not necessary, supplements can make the bulking process more efficient. Supplements like protein powders such as ToneOp Care’s Alfalfa Powder, creatine for strength, BCAAs for muscle recovery, and weight gainers for extra calories can be a useful addition to your bulking diet.
Also Read: Challenge Yourself With This 6-Day Best Workout Split For Muscle Gain And Know Its Benefits!
9. Lift Heavy Weights
You need to lift heavy to promote maximum muscle growth. It stimulates muscle growth by creating the necessary tension for your muscles to grow. Focus more on compound lifts like squats, bench presses and deadlifts to target multiple muscle groups. Consistently challenging yourself with progressively heavier weights will ensure you build strength and mass effectively.
10. Get Enough Rest
Rest is essential for muscle growth during bulking, as it allows your muscles to recover and rebuild stronger. Aim for 7-9 hours of sleep each night to support recovery and energy levels. Incorporating rest days into your routine will prevent overtraining and help maximise muscle growth.
Dietitian’s Recommendation
Bulking isn't just about eating whatever you want, whenever you want. To see the best results, it's crucial to get the basics right first. I recommend finding a balance between a healthy diet and the right fitness supplements. If you're already hitting the gym or doing intense training, adding the right supplements to your routine can support your progress.
Dt. Lavina Chauhan
The Final Say
Bulking is more than just eating endlessly; it’s about following the right principles for the best results. After applying these tips, it's important to progress steadily and see how your body responds over time. Gaining muscle requires patience, consistency, and a clear understanding of your goals for lasting success.
FAQs
1. How do you get bulky in 1 week?
Focus on high-calorie, protein-rich meals, progressive overload workouts, and adequate rest. Increase your intake of healthy fats and carbs while staying consistent with heavy strength training. Hydration and sleep also play a key role.
2. What is the fastest way to bulk?
The fastest way to increase body mass includes a combination of consumption of excess calories, priority of protein intake, involvement in compound lifts, sufficient rest, and gradually increasing weights and volume in training.
3. Can you bulk in 7 days?
You can gain some weight in a week, but muscle growth takes time. Most of the initial gain will be water retention and glycogen storage, not pure muscle. Consistency in diet and training is key for real bulking.
4. Is 3800 calories enough to bulk?
Whether 3800 calories is enough to bulk depends on your individual metabolism, activity level, and goals, but it’s generally a solid starting point for many.
References
- https://www.geneticnutrition.in/blogs/genetic-life/how-can-i-bulk-in-7-days-effective-strategies-for-rapid-muscle-gain?srsltid=AfmBOoqica2i9CY_5eA6cSFKsvccENkv5dLOGvgiexxYcBSTNiO1wEix
- https://scitron.com/blogs/blog/10-tips-on-how-to-achieve-a-bulk-body-fast?srsltid=AfmBOoqnKLfOkj2iGGpNjr06Elc8QEjKKz5_B6bIo1eR5MNcHxTMZuyo
- https://www.myprotein.co.in/blog/nutrition/bulking-how-to-bulk-tips-2/
- https://www.issaonline.com/blog/post/how-long-should-you-bulk-for
- https://www.mensjournal.com/health-fitness/how-gain-muscle-just-week
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