Ah, bulking season—the magical time when eating more is not just encouraged; it’s your gym duty. If you’re tired of being the “before” picture, let’s dive into the essentials of gaining weight the right way. Here’s how to bulk up without accidentally turning into a couch potato.
Step 1: Calorie Surplus—Your New Best Friend
To gain weight, you need to eat more calories than you burn. Simple math, right? (Don’t worry, no calculators are needed.) A good starting point is to aim for 300–500 extra calories per day. But don’t take this as a free pass to inhale pizza and donuts like it’s an Olympic sport. Focus on quality calories from nutrient-dense foods to pack on muscle, not fluff. Track your calories using myfitnesspal, and no ad here I really think the premium is worth it!
Top Foods for Bulking
Bulking food is like gas for a Ferrari—it has to be premium. Here are some of the MVPs for muscle gain:
Protein Powerhouses: Chicken breast, lean beef, eggs, fish, Greek yogurt, tofu.
Carb Kings: Rice, oats, potatoes, quinoa, pasta (yes, carbs are your friend).
Healthy Fats: Avocados, nuts, seeds, olive oil, peanut butter.
Snacking Gold: Trail mix, meat sticks, dried fruit, and granola bars for calorie-dense munchies.
And don’t forget: eating is training too. Get creative!
Supplements: The Secret Weapons
If food is the foundation, supplements are the cherry on top. These aren’t magic potions, but they can help:
Protein Powder: For when you can’t stomach another chicken breast. Mix it in shakes, oatmeal, or pancakes. Try Organifis Protein Powder and use my code MORNINGJ for a discount.
Creatine: A staple for bulking. It helps your muscles hold water and improves strength. Bonus: You’ll feel like a beast during lifts! Try Organifi's new product Creatine Gummies and use my code MORNINGJ for a discount
Mass Gainers: If your appetite is meh, these calorie-packed powders save the day. Grab yours here!
BCAAs/EAAs: For muscle recovery—because being sore 24/7 isn’t cute. Grab yours here!
The Rest of the Game Plan
Lift Heavy, Lift Smart: Focus on compound lifts—squats, deadlifts, bench press. These are the bread and butter of gains.
Track Your Progress: Weigh yourself weekly. If the scale isn’t budging, add more calories.
Sleep Like a Champion: Muscles grow when you rest, not when you binge Netflix until 2 a.m.
Bulking is a marathon, not a sprint. Be patient, consistent, and maybe even a little messy in the kitchen. Remember, you’re not just gaining weight—you’re building your dream physique, one forkful at a time. Now, go kill it! 🏋️♂️
Once again, if you need help smashing your fitness and wellness goals, whether it’s gaining muscle, improving performance, or just staying on track, I’m just one message or email away.
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