We’ve previously discussed cutting macros, but you should learn how to calculate your bulking macros too as long as you aim to get stacked. In fact, macros play an essential role in all bodybuilding goals. So, if you want to achieve awesome results in the gym, be it gaining muscle, toning up, or whatever else, you should go for a proper macronutrient balance. Moreover, if you don’t have the right approach to bulking, you may end up gaining way more than you anticipated. Usually, that’s in the form of body fat. I’m pretty sure you would love to avoid excess body fat gains.
So, what’s the solution to gaining strength and muscle packing on a good amount of size to your frame, but staying away from excess body fat? Working out your bulking macros! With the right approach to bulking macros, you’re going to achieve the best results from your bulking cycle in terms of strength and muscle gains, least body fat gains, as well as staying healthy, improving performance, endurance, energy levels in and out of the gym, both feeling and looking awesome!
First, we should better understand what bulking is exactly.
What is Bulking?
You may have heard about bulking and cutting. Bodybuilders use these two very common diet phases to achieve their goals. During a cutting, you aim to lose body fat while you keep as much lean muscle mass as possible. A bulking cycle is vice versa – you aim to gain as much muscle (and strength) while gaining as little as possible fat.
Bulking generally means that your goal is to gain weight and pack on size (predominantly muscle mass), but a bit of fat gain is acceptable during bulking. It is important to understand that in order to lose weight and burn fat, you will need to train in a calorie deficit. That’s the opposite of bulking which involves training in a calorie surplus. That’s why a bit of fat gain during bulking is fine. But when something is off, you may gain way too much fat.
Usually, gaining too much fat means that you’re either not training hard/regularly/correctly enough, and/or eating too much, or, most likely, not eating the right bulking macros.
Bulking Benefits
Bulking BenefitsWhen you’re thinking about getting fit and achieving a lean muscle mass physique, gaining weight is not usually the first thing people are looking into. Especially beginners. That’s why beginners may avoid “bulking” as they do not want to get “too big” by accident or gain too much fat. That’s a common and huge mistake. Bulking is all about gaining muscle, not eating junk food, and gaining fat. So, if you want to get big, strong, and muscular, bulking is what you need. But you need to bulk up the right way, with the right bulking macros. Check the main benefits of a bulking cycle:
- Increase in lean muscle mass
- Boost in strength, performance, endurance, and energy
- Easier to maintain weight
You may already know that you’re fueling your body with food. And as long as you put “good” (healthy) food in your body, your body can perform better both in and out of the gym. You tend to look better and you tend to feel better. That’s why it is important to have a proper bulking macros ratio. But the advantage of a bulking program is that your body receives a lot of fuel (healthy), which leads to better workouts. This means that you’re reaching your body goals faster! Basically, your daily calorie intake increases, as bulking means that you must have a calorie surplus!
In simple words – you eat more and train hard and regularly. The surplus you have from food goes into the surplus of muscles. I know that you may be confused right now. How does gaining weight make you look more toned? Well, muscles take up 15% less space than fat and weigh more. This means that while you do gain weight, you look stacked and toned. Because, remember, during bulk you gain muscle, not fat!
How to Bulk?
So, bulking now sounds like a good idea. However, it is important to remember that eating more calories is only a part of building more muscle. You won’t get anywhere if you just start eating everything you see in front of you, because you’ll still gain fat. The other part of building more muscle is to have correct bulking macros out of your calorie surpluses. In general, in order to get the most out of your bulking cycle, you will need the combination of the following:
- Calorie surplus
- The right balance of bulking macros
- A healthy diet with proper nutrition
- Regular, correct, and intense strength training
It is easy to understand that calories play a crucial role in determining the weight that we gain or lose. Calorie surplus leads to gains in weight. Calorie restriction leads to weight loss. Nevertheless, the bulking macros (macronutrients) will determine the type of weight (we gain or lose). We talk about lean tissues (muscles) vs fatty tissues (fat).
That’s why it is so important to pay attention to your nutrition type. It plays a crucial role in keeping your body gaining muscle, and not fat. When you give your body junk foods, the calories increase, but the body still cannot recover properly, cannot gain muscle, and cannot provide you energy during workouts. With healthy foods, however, you’ll be able to work out longer and stronger, recover faster, cut down on fat gain, and speed up muscle growth.
Therefore…
A bulking cycle focuses on quality, nutritious food. This is usually called clean bulking or lean bulking. It is because the aim is to gain as much muscle, not fat. There’s also a dirty bulking plan that involves eating as much as possible and whatever you want, but gaining fat in such a plan is very possible. Not to mention the possible health risks that come with such a diet plan. It is important to have the right bulking macros.
Calculate The Bulking Macros (macronutrients)
The way you choose to count your bulking macros is up to you. But most people seem to go for the convenient routes, such as fitness tracking apps and/or online macro calculators. It is important to understand that you should eat a calorie surplus (such as 10-20% over your maintenance calories). That is your total calories. Now break down those calories in bulking macronutrients. We’re talking about fat, carbs, and protein. Let’s check it step by step.
Determine your bulking calories
As said, a successful bulking plan involves eating in a calorie surplus. But how much is that? The amount of calories a person needs to maintain their current weight varies from one person to another, depending on various factors. You first need to determine your daily calorie needs and then add a calorie surplus of 10-30% extra which should promote a gain of 0.5% to 1.5% of your body weight each week. (By adding anabolic steroids to your regimen, you can eat in higher surplus, leading to higher muscle gains per week).
To determine your maintenance calories (and then add 10-20% extra, which will become your bulking calories), you should take into consideration various factors such as gender, weekly training volume, weight, height, and others. You could use online calculators to help with that. The number you obtain is not 100% exact, but it will give you a good idea of where you can start. Then, you can gradually adjust the calories every 2-4 weeks, according to your results. If you gain too much fat – reduce calories, but if you don’t gain muscle – increase calories.
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The amount of fats in your bulking macros
Some people mistakenly think that if you want to build muscle, you shouldn’t eat fat. That’s a huge mistake. If you aim to gain weight and build muscle, fat is an extremely important macronutrient. It provides your body with fuel and supports muscle growth and repair. Not to mention its importance in the endocrine system (hormones). Even if you’re using hormones (anabolic steroids), they are still extremely important for your health and body. So, what you should aim for is to get fat at about 30% of your total calories. Keep in mind that one gram of fat is equal to 9 calories.
This means that in case your daily bulking calories are 2,500 calories per day, then 30% of it should come from fat. That means that 750 calories should come from fats. Since 9 calories equals 1 gram then you must get 83 grams of fat per day! Remember, that’s just an example of 2,500 calories. This number can greatly vary from one person to another. Moreover, keep in mind that there are healthy and “not so healthy” fats. You should aim for the healthy ones. Such as unsaturated fats (healthy). The saturated fats are more likely to be stored in the body according to research.
The amount of protein in your bulking macros
You may already know the importance of protein when it comes to building muscle mass. Protein is perhaps the most “popular” macronutrient when it comes to fitness and bodybuilding. There are good reasons why. Protein is the building block of your muscles. Approximately 80% of your muscle is made from protein. I guess it is pretty obvious now why protein is such a crucial macronutrient for building muscle. If you do not get enough protein, your muscles simply do not have what they need to grow. But that’s not all, protein helps repair muscle damage during workout sessions and support your existing muscle mass. This means that your body recovers faster post-workout and won’t allow you to lose muscle.
Additionally, protein is the least likely to be stored as body fat. So it also helps reduce the likelihood of body fat increase. This all sounds great, but overeating protein can lead to various issues. Such as gastrointestinal issues, indigestion, diarrhea, fatigue, and others. This means that then again, you should find the right amount of protein you need to have in your diet. Usually, that’s around 1 to 1.5 grams of protein per day, per pound of body weight. Assuming you’re a guy weighing 200 pounds, you will need anywhere between 200 to 300 grams of protein a day. One gram of protein is 4 calories. This means that you’ll get 800 to 1200 calories from protein. Pretty much like any other macronutrient, you should keep the protein amount in the normal range.
The amount of carbohydrates in your bulking macros
Carbs are another crucial part (pretty much as any other macro) of your bulking macros. So, when you calculate your bulking macronutrients, aim to get enough of it. Similar to fat, carbs will provide your body with the energy the body requires to support muscle gain, strength training, recovery post-workout, prevent muscle breakdown, and others. For this reason, in a lean bulk cycle, higher carbs are suitable. That’s because they support weight gain. In addition to that, studies suggest that carbohydrates are also less likely to encourage fat storage compared to high fat intake during a calorie surplus.
The exact number of carbs you consume varies according to your individual needs, genetics, and so on. That’s actually true in regards to any other macronutrient out there, such as fat or protein. So, the rest of your remaining calories should come from carbs. Then again, however, remember it can be more or less. So, following the example above – your bulking calories is 2500 calories per day as a guy weighing 200 pounds. You get 83 g of fat x4 calories per fat = 750 calories. You also get 200 g of protein x4 calories per protein = 800 calories. That’s 750+800 calories = 1550 calories. You’re left with 950 calories that should come from carbs. One gram of carb is equal to 4 calories. That means you should get 238 g of carbs a day (950/4=237.5).
Calculate Macros For Bulking
It is important to understand that calculating your bulking macros is a step by step process. But you just need to do it once and you will know where you’re heading. In order to hit your goals, you need to get the right balance of macronutrients. There are various methods to keep track of them, such as apps or other methods.
Generally, going for the right bulking macros requires accuracy and discipline. You should keep track of everything you eat and drink. This is nothing fun, but if you make a habit out of it, you’re surely going to achieve your goals! When you work it out, you will easily identify how your macros are split per day, helping you to stay consistent with your diet and training plan.
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