How to Bulk Successfully
Discover how to bulk successfully. Calorie surplus calculation, examples by profile, and nutrition tips. Track your calories with Voical.
Calorie calculation examples by profile
Active woman, 25 years old, 121 lbs
Very active woman, 25 years old, 121 lbs
Active man, 25 years old, 154 lbs
Very active man, 25 years old, 154 lbs
What is bulking?
Bulking is a period during which you consume more calories than you burn to promote muscle growth. This calorie surplus provides the energy needed for protein synthesis and recovery after training. A well-executed bulk maximizes muscle gains while limiting fat gain.
Calculating your calorie surplus
For effective muscle building, a surplus of 300 to 500 kcal per day is optimal. A surplus that's too large (over 500 kcal) will result in excessive fat gain. Start by determining your maintenance calories, then gradually add calories. Monitor your progress and adjust as needed.
The importance of macronutrients
During bulking, protein is essential: aim for 1.6 to 2.2g per kg of body weight. Carbohydrates are your main energy source for training and recovery. Fats should represent about 25-30% of your total calories to maintain optimal hormone production.
The role of tracking
Without precise tracking of your intake, it's difficult to know if you're in an adequate calorie surplus. Too few calories and you won't progress, too many and you'll gain fat. Voical helps you easily track your meals to stay within your surplus goal.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Successful Bulking
Bulking is an essential phase for anyone looking to build muscle mass. This guide explains how to optimize this period to maximize your muscle gains while minimizing fat gain.
The Science Behind Bulking
To build muscle, your body needs two essential elements: adequate training stimulus and a calorie surplus. Without a surplus, your body lacks the resources needed to synthesize new muscle fibers.
Practical Surplus Calculation
If you have a maintenance of 2500 kcal:
- 300 kcal/day surplus = 2800 kcal/day
- Expected gain: about 0.25-0.5 kg (0.5-1 lb) per month
- Of which 50-75% is muscle mass (with optimal training)
Macronutrient Distribution
For a quality bulk:
- Protein: 1.6-2.2g/kg body weight
- Carbohydrates: 4-6g/kg body weight
- Fats: 0.8-1g/kg body weight (minimum 25% of calories)
Mistakes to Avoid
- Surplus too large: More than 500 kcal surplus mainly leads to fat gain
- Not enough protein: Protein is the building block of your muscles
- Neglecting carbs: They’re essential for energy and recovery
- No tracking: Without tracking, you’re navigating blind
Why Voical Can Help You
When bulking, precision is key. Voical lets you track your meals in 15 seconds, hit your macro targets, and monitor your progress over the long term.