OK, summer is over so its officially “Bulking Season!” Not so fast though! There’s some rules to bulking, and if you don’t follow them, you may actually wind up hurting your physique, not improving it.
First off, what does “bulking” mean anyway? Bodybuilders (including all categories like men’s and women’s physique, bikini and figure competitors, etc.) spend several months preparing for a competition which includes structured eating, reduced food intake and extra cardio to be in a “caloric deficit” – meaning they are burning more calories than they’re consuming in an effort to reduce bodyfat and hopefully preserve muscle. It’s a fine line to walk because a calorie deficit can put your body in a “catabolic” state where your metabolism will burn muscle for energy. The “bulking phase” is simply the opposite of this… Making sure there’s plenty of calories to support the metabolism and muscle growth, without the worry of going catabolic; and accepting that a few pounds of fluff will come along with it.
Of course this is a little general, looking at total calories without the nuisance of macros, for meal/portion timing, etc… but you get the point.
Having been in the sport for decades, I can tell you I’ve seen plenty of people take their physiques several steps backwards claiming they are “bulking”. So here are a few tips I recommend considering:
- “Bulking” is not a reward for the sacrifice you put into your diet. Just because you did a good job getting in shape and lowering your bodyfat percentage doesn’t mean you’re owed months of unhealthy decisions.
- “Bulking” starts the moment you enter a caloric surplus and there is no reward for over consuming food – if there was everyone would eat 10,000 calories a day and pack on slabs of muscle. Be aware that super-bulking does not equal super gainz!
- Remember, every ounce of body fat you put on in the effort to build more muscle underneath it will need to be dieted off! This is where most people get into trouble. Allowing yourself to add several pounds of fat in the effort to gain muscle can cost you weeks, even months, on your next prep. And that sucks.
- Diet… look, its only natural to indulge a little when you’re bulking. But a simple recommendation for a good bulk is to eat basically the same food you ate on prep, just more of it, with a slight reduction in the percentage of protein consumed, offset by an increase in the amount of carbs. And a few more cheat meals, lol.
- Cardio… it’s only logical to reduce cardio while you’re bulking, but don’t make the mistake of eliminating it from your workouts… You don’t need the same countless hours on the elliptical you had in prep, and no doubt your knees and back will enjoy a little reprieve but keep that cardio going as its gonna make those added calories work for ya.
- Change around your supplements:
- A lot of people are scared to take creatine in prep (I personally disagree with that, but that’s a whole different BLOG), but during a bulk I see no reason to avoid it. BPIs BEST Creatine or MICRONIZED CREATINE are perfect choices.
- Also, save yourself a little money and use basic Whey protein, there’s no need for refined Isolate powders when your diet is loose. BPIs WHEY-HD is great tasting and a great value. If you don’t have lactose issues even consider using some skim milk in your shakes as the live dairy cultures can add some value.
- Ease up on caffeine and energy products – you need them more when you’re dieting, and it’s a good chance to give your CNS some time to recharge. Besides, with sufficient calories you shouldn’t be feeling tired or lethargic.
- Consider a product like BPIs BEST TEST to rev-up your natural hormonal engine which can be inhibited by long periods of caloric deficit.
More than anything, just remember there is a difference between bulking and simply getting out-of-shape. Personally, I keep my weight between 176 and 195 pounds. At 195 I’m probably a full 10% higher body fat. I use my strength in the gym as a measuring stick, as long as the strength is coming back, then I have confidence that the bulking is productive.