Bulking Guide for Men
Bulking program for men. Calories, protein and action plan.
Calorie calculation examples by profile
Sedentary man, 25 years old, 154 lbs
Active man, 25 years old, 154 lbs
Athletic man, 25 years old, 176 lbs
Very active man, 25 years old, 176 lbs
The fundamentals of male bulking
Men have a natural advantage for bulking due to higher testosterone levels. This allows for faster muscle growth, with a potential gain of 0.25-0.5 kg (0.5-1 lb) of muscle per month for a beginner. A calorie surplus of 300-500 kcal/day optimizes these gains.
Calculating your surplus
Start by determining your maintenance calories. Then add 300-500 kcal depending on your metabolism. A moderately active 154 lb (70 kg) man will have a maintenance of about 2600 kcal and should aim for 2900-3100 kcal when bulking. Adjust every 2-3 weeks based on results.
Protein and macronutrients
When bulking, aim for 1.6-2.2g of protein per kg of body weight. For a 165 lb (75 kg) man, that's 120-165g of protein per day. Complete with carbohydrates (4-6g/kg) for energy and fats (0.8-1g/kg) for hormones.
Tracking to optimize results
Without tracking, it's difficult to know if your surplus is adequate. Too little and you won't progress, too much and you'll gain fat. Voical lets you precisely track your intake to stay in the optimal bulking zone.
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 Bulking Guide for Men
Male bulking benefits from a natural hormonal advantage. This guide explains how to optimize your nutrition to maximize your muscle gains while limiting fat gain.
The Male Hormonal Advantage
Men have testosterone levels 10-15 times higher than women. This anabolic hormone enables:
- Faster muscle growth
- Greater gain potential
- More efficient recovery
Realistic Muscle Growth Expectations
| Experience Level | Muscle Gain/Year |
|---|---|
| Beginner (1-2 years) | 9-13 lbs (4-6 kg) |
| Intermediate (2-4 years) | 4-6.6 lbs (2-3 kg) |
| Advanced (4+ years) | 1-2 lbs (0.5-1 kg) |
These numbers represent lean muscle mass with optimal training and nutrition.
Calculating Your Calorie Needs
Formula for Men
- Calculate your maintenance with the Mifflin-St Jeor formula:
- BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
- Multiply by your activity factor (1.2 to 1.9)
- Add 300-500 kcal for surplus
Example for a 165 lb (75 kg) Man, 5’11” (180 cm), 25 Years Old, Active
- BMR = (10 x 75) + (6.25 x 180) - (5 x 25) + 5 = 1755 kcal
- TDEE = 1755 x 1.55 (active) = 2720 kcal
- Surplus target = 3020-3220 kcal/day
Macronutrient Distribution
For optimal bulking:
- Protein: 1.6-2.2g/kg = 120-165g for 75 kg
- Carbohydrates: 4-6g/kg = 300-450g for 75 kg
- Fats: 0.8-1g/kg = 60-75g for 75 kg
Mistakes to Avoid
- Too aggressive surplus: More than 500 kcal surplus mainly leads to fat gain
- Not enough protein: Limiting for muscle growth
- Neglecting carbs: Essential for energy and recovery
- No tracking: Impossible to optimize without measuring
Why Voical Can Help You
When bulking, precision matters. Voical lets you easily track your meals and macros to ensure you stay within your calorie surplus goal day after day.