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Frankly speaking, you can eat pretty much any food you want so long as you’re reaching your calorie and macronutrient goals each day. However, most active individuals stand to get the most out of their training and lifestyle by consuming nutrient-dense, minimally processed foods. For every person, the number of required calories for bulking up daily is different, especially when you factor in how much you move, fidget, and how much weight you need to gain: for some people, it might be 2,500 calories a day. For others, it might be 3,500 calories a day. For others, it might be 5,000 calories a day. 1 – will i put on fat following these tips? When trying to bulk up, especially for all you hard gainers out there, it is very important to make sure you are eating the right things, in the right amounts, and hitting the weights hard. Ly/zacpernatopvideoslet me coach you and get your diet and tr. You'll probably find it helpful to cook meals in bulk (meal prep) to save yourself time over the course of the week. How many calories do you need to consume in a hardgainer diet? the best way to begin is by working out how many calories your body needs to maintain its existing weight and muscle mass. Bulking meal plan a complete bulking meal plan to help you smash your plateaus. For some people, the struggle to bulk up can be as tough, if not tougher, than trimming down. Genetics, activity, training program, lifestyle and diet choices all contribute to your ability to build muscle. For ages, bodybuilders and regular guys alike have taken a two-prong approach to getting big and ripped. “bulking,” or eating as much as possible while training for muscle growth, followed by a calorie-restricted, fat-burning “cutting” phase has become the default method to carve out a bigger, leaner physique. The reason is you need a muscle gain diet (bulking foods) or meal plan for muscle gain to go along with your workouts. Workouts are important for getting in shape, but so is a solid bulking diet plan. Yes, working out in the gym will cause you to drop the fat, but without the right muscle food you won’t gain any mass. The bulk phase – the big feed. Bulk it out then lean up with a cut. To smash the bulk phase, you need to train like you mean it and feed like you need it. Bulking isn’t about eating as much, of whatever you want. It’s about feeding the muscle growth. Check out our top nutrition tips to support your bulking diet. That’s not only because you’ll gain less fat, but too many people use a dirty bulk as an excuse to pig out and they may end up bulking for too long. So for clean bulking, this means keeping the calories at 10–20% over maintenance and aiming for a 0. 5% increase in body weight for beginner and intermediate lifters. Oats are another great source of complex carbohydrates that can really give you a helping hand during bulking season. Oats are an amazing source of fibre and complex carbohydrates that can not only aid digestion but more importantly provide a sustained release of energy — perfect for a pre-workout meal 
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