Bulking Diet – Could it be Needed to construct Muscle


Nutrition 101: How to Eat to Build Lean Muscle

Video taken from the channel: ehowhealth


Gain Muscle WITHOUT BULKING!!! Is a Calorie Surplus Needed?

Video taken from the channel: Greg Doucette


7 Fundamentals of Eating for Muscle Growth | Mass Class

Video taken from the channel: Bodybuilding.com


How to Build Muscle on a KETOGENIC Diet

Video taken from the channel: Criticalbench


How To Eat To Build Muscle & Lose Fat (Lean Bulking Full Day Of Eating)

Video taken from the channel: Jeff Nippard


The Best Meal Plan To Build Muscle Faster (EAT LIKE THIS!)

Video taken from the channel: Jeremy Ethier


The Best Science-Based Diet to Build Lean Muscle (ALL MEALS SHOWN!)

Video taken from the channel: Jeremy Ethier

To do this, many bodybuilders start with an off-season followed by an in-season way of eating — referred to as a bulking and cutting phase, respectively. During the bulking phase, which can last. Bulking is a technique used by bodybuilders to increase muscle size and strength. It involves consuming 10–20% more than your daily calorie needs in addition to weight training.

To make bulking. The Bulking Diet Bottom Line So, does this mean everyone should dive headfirst into a bulking diet? No.

But. But. But. I thought you just said that the more you eat, the easier it is to build muscle mass? I did.

Not all of us have the goal of packing on as much muscle mass as possible. Bulking comes with a price, and that price can be unwanted. Throughout the history of the sport, bodybuilders have separated their diets into two entirely distinct phases: bulk and cut.

The first occurs in the offseason and is characterized by consumption of an excess amount of calories in order to gain size—which comes in the forms of both lean mass and fat. Get your complete proteins from lean poultry, beef, pork, seafood, eggs, whey, and dairy. Don’t count every single gram of the incomplete protein you might get from your oats, rice, or nut butters. These incomplete proteins lack the nutrients you need to maximize the muscle-building response.

How to Progress Through a Bulking Phase. You will need to stick to lean sources of protein if you want to create lean muscle. Sure you can eat that whole sirloin steak, including the 10cm slab of fat attached to it, but don’t complain if you gain a lot of fat and no muscle.

Stick to lean protein sources. Turkey, chicken, fish, lean steak and mince, eggs and of course, protein shakes. For ages, bodybuilders and regular guys alike have taken a two-prong approach to getting big and ripped. “Bulking,” or eating as much as possible while training for muscle growth, followed by a calorie-restricted, fat-burning “cutting” phase has become the default method to carve out a bigger, leaner physique. To build muscle, you need to eat protein.

Lean meat and fish are the best sources of protein with all the essential amino acids your muscles require to repair and grow. If you’re vegan, eat a good variety of plant-based protein sources to ensure you’re getting the full spectrum of amino acids. 3.

Kris Gethin’s 12-Week Muscle-Building Trainer; Modern Physique: Steve Cook’s 8-Week Muscle-Building Plan; 4. Learning about supplements that could help you nail your goals. Fat burners and pre-workout supplements are popular choices for people looking to lose weight. Creatine is a staple choice for people trying to gain weight. Bulking on a plant-based diet can work very well, with vegans building just as much muscle as anyone else.

In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study).

List of related literature:

However, bulking and building muscle requires excess protein, which means upping your overall caloric intake while decreasing the amount of fat you’re eating.

“Keto Diet For Dummies” by Rami Abrams, Vicky Abrams
from Keto Diet For Dummies
by Rami Abrams, Vicky Abrams
Wiley, 2019

Although protein intake above recommended levels does not improve muscle growth, protein supplements may help athletes meet protein requirements when their dietary protein intake is inadequate.

“Nutrition” by Paul M. Insel, Don Ross, Kimberley McMahon, Melissa Bernstein
from Nutrition
by Paul M. Insel, Don Ross, et. al.
Jones & Bartlett Learning, 2016

Maintenance of extraordinary physical bulk and powerful muscle would require consumption of a high protein diet, such as steak, eggs, milk, and so on.

“Handbook of Nutrition and Diet” by Desai
from Handbook of Nutrition and Diet
by Desai
Taylor & Francis, 2000

A common myth associated with strength training is that consuming high-protein foods and special vitamin supplements will increase muscle mass.

“Health & Wellness”
from Health & Wellness
, 2008

Similar to carbohydrate intake, no concrete guidelines can be given as to the amount of dietary fat needed to maximize muscle growth.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

In addition, a high-protein diet usually does not have sufficient carbohydrate to fuel extended training sessions, and the desired muscle growth may actually be compromised because of inadequate energy to fuel protein synthesis in the muscle cell.

“Biophysical Foundations of Human Movement” by Bruce Abernethy, Vaughan Kippers, Marcus G. Pandy, Stephanie J. Hanrahan
from Biophysical Foundations of Human Movement
by Bruce Abernethy, Vaughan Kippers, et. al.
Human Kinetics, 2013

Protein intake and overall nutrition are certainly part of the muscle growth equation, but are not the sole reason for muscle mass gains.

“Practical Applications In Sports Nutrition BOOK ALONE” by Heather Fink, Alan Mikesky, Lisa Burgoon
from Practical Applications In Sports Nutrition BOOK ALONE
by Heather Fink, Alan Mikesky, Lisa Burgoon
Jones & Bartlett Learning, 2011

To build muscle mass, adequate daily calories are equally as important as adequate protein intake.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

Simply eating enough nutrients for good health will not build muscle mass.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Protein Supplements Training for muscle mass requires more than just hard work, it requires protein, as much as 1 gram per pound body weight per day for some individuals, but as you may discover, obtaining enough protein without consuming too much fat is often a problem.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • I really appreciate the research done by Jeff and how passionate he is about this topic of muscle-building. I am confused as to how this very rigid way around food consumption is any different from disorder eating behaviours. Where do you draw the line when you are weighing your pre-weighed oats. I am speaking from personal experience. Thousands may be putting their trust in Jeff’s brains but one day he might wake up and decide this not the life he will appreciate to have lived on his deathbed, in a long time from now I hope.


  • Its not about what is possible. It is about what is effective. Building muscle is hard. Not to mention ampk will slow muscle growth. A slight calorie surplus (agree you cant measure exactly) with a slight insulin elevation will help. Since there also is no effective way of measuring muscle growth either, its probably better to be safe then sorry. But I agree one can build muscle on a deficit, the question is how effectively?

  • Guys. lost tons of weight doesn’t need to be hard (I used to think it did). I will give you some advice right now. Look for a popular weight loss system called Fenoboci Diet Plan (search on google). Thanks to it I have lost tons of weight. I should not even be talking about it cause I do not really want a bunch of other guys out there running exactly the same game but whatever. I’m just in a great mood right now so I’ll share the wealth lol.

  • Love the video and tips you gave. If I’m doing weight lifting in the morning then combat training ( a lot of of endurance and HIIT ) should I be taking more calories? Right now I’m consuming 3600 cal. ( 181 g. protein, 121 g. fat, & 453 g. carbs) What do you think?

  • You lost me at saying more dairy makes you more healthy? Jeez…which big dairy company paid u to say that BS? have you even read the china study? You’re no expert

  • What is the best product or brand to lost lots of weight? I read many superb opinions on the net about how Custokebon Secrets will help you lost a ton of weight. Has any one tried using this popular fat burn diet plan?

  • I’m so tired of seeing V shred ads because I get to the actual fitness information I’m here for. One day we’ll see coach Greg ads before his own videos

  • Stop wasting your time on calculating every single calorie. Visit NextLevelDiet and check your calorie intake for FREE. You can choose any kinds of fruits, nuts, vegetables and meats and get personalized meal plan which contains only food you like.

  • I know this is late, but you absolutely have to watch Better Call Saul. If you like the Breaking Bad “universe”, BCS takes it to the next level.

  • Do natural popular lose weight secrets like Custokebon Secrets really work and if so, how effective are they? We have heard many amazing things about this popular weight loss methods.

  • Excellent video! And I agree with Breaking Bad being one of the best tv shows ever. Appreciated it so much more the 2nd time because I feel I missed a lot the first time. The movie is excellent. Just finished season 4 of The Last Kingdom and I highly recommend it.

  • Diet Plan called Custokebon Secrets kept showing up here on a lot of youtube and I thought they were scam. However after my cousin follow it, and finally lost crazy amounts of weight by using it without starving herself. I’m persuaded. Do not take my word for it, search for Custokebon Secrets on google.

  • Do natural popular weight loss method like Custokebon Secrets really work and if so, how effective are they? We have heard many amazing things about this popular fat burn diet plan.

  • Unsubscribed because of Coach Greg´s video, but now back! This beause you showed awesome character and admitted that you were wrong. That´s what a real man does, keep up the good work, man!! (Now we just wait for Athlean-X to do the same, but I have no high hopes…:-)

  • how to maintain your gains after a steroid cycle? is it only about calories and macros? or is it about pct? OR ITS MORE THAN THAT? A MYTH?

  • Thanks Jeff for making these very informative videos. Most YouTube bodybuilders lack the details and the content is just them showing off.

  • To be honest I eat what I can wail I can am broke, so I don’t think much bout this if I have a food in may table no matter what is it thanks to Allah if I don’t am fasting until I have its simple as that

  • What exactly is Custokebon Secrets? How does this thing really work? I notice many people keep on speaking about this popular weight loss diet plan.

  • i am not even using any of those supplements… xD i dunno people if they can drink 1gallon of milk on one whole day cuz that’s how i got big legitimately… no joke

  • Bulking will always be the king. You not going to tell someone that been out the gym for 3 months because of covid not to bulk to gain the muscle back and strength

  • What do you think of lost crazy amounts of fat with Custokebon Secrets? I see many people keep on talking about Custokebon Secrets.

  • I want to go for weight training,primarily to prevent muscle loss during weight loss. Initially I want to shed just5 KGs in 3 months. My protein intake is 65 g.to 80g.,and Carb intake is 140 g.to 175 g.My current weight is 80 KGs height is 175 CMs.and age is 64.My current muscle mass is 28.2.Please guide me to reach my target.I had not measured my muscle mass at 90 KG.But at 86.7 KG it was27%at 83.6 KG it was 27.1%,at 82.3 it was 28.3% My currentweightis 175.2 pounds I.e.80+ kg.I want to recompose my body only,not ripped muscular body,am I supposed to go for multiple sets initially? Is it ok if I start with one set of all exercises?I am 64

  • It would be a waste for you not to shed fat while other typical people are capable to shed weight very easily with Custokebon Secrets (do a search on google).

  • I read plenty of superb reviews on the net about how Custokebon Secrets (search on google) can assist you lost crazy amounts of weight. Has any one tried using this popular diet plan?