What is bulking?In short, bulking is when you eat in excess of your daily calorie maintenance level (the amount of calories per you have to consumed to maintain your present weight) to add overall size. As this article will discuss, successful bulking can be done in combination with food and supplements. Once you are happy with the additional size you have put on - inevitably with some additional fat - the idea is you then begin to cut (called cutting) the excess fat to reveal the increased muscle mass you have built fuelled by your increase in calories. Ideally you want to be added around 250-500 more calories to your daily calorie intake. Any more and you are likely to be putting on excess fat which will just make your subsequent cutting programme more difficult. Fortunately, there’s a way to accurately add size using supplements.
Protein shakes[caption id="attachment_2700" align="alignnone" width="650"] Protein Shakes are a popular whey of adding calories for bulking[/caption] The obvious way to add calories to your diet is usual protein shakes. One of the easiest ways to add size is to start consuming an all-in-one weight gainer shake that will be high in both calories and protein. With supplements such as Pure Mass, they are not meal replacements but a powder you should be taking alongside your food intake. As Pure Mass contains 450 calories per serving, we would suggest you start by taking one serving per day and then adjusting any additional servings based on how you get on - you don’t want to take three servings per day from the off and end up like the Michelin man! If you’re not after a weight gainer, then you can take your normal protein powder like our Whey Protein 80 and instead add additional supplements to it. A great way to add calories is to add Pure Fine Oats, which are oats that have been milled down to a fine consistency. They can be added straight into your shake and as an added bonus the extra carbs will give you an energy boost if taken directly before your workout. Given that Pure Fine Oats are one of the cheapest supplements to buy in bulk (pun intended!), it’s easy to see why they are highly popular with bulkers up and down the land. If you want to try something else in your shake in powder form, Medium Chain Triglycerides (MCT) powder is a high quality energy source manufactured from coconut and palm kernel oils. As MCTs have more calories per gram than carbohydrates, it is popular with bulkers looking to add lean size.
Snacks[caption id="attachment_2699" align="aligncenter" width="300"] Protein Flapjacks make a great snack to aid bulking[/caption] If you’re not a fan of powders or struggling to find a liquid source when on the go, then snacks are a fantastic way to keep the calories up between major meals. A really popular way of adding calories and protein are protein bars. Not only are these bars tasty in their own right, they can be consumed very quickly and give a great energy boost at a low price ber par. If you’re not a bar-man or bar-woman, there are plenty of other great snacks you can take that are high in calories and protein to aid your winter bulking. Beef Biltong contains a massive 63g protein per 100g pack or if you want a spin on a traditional cookie, then Protein Cookies are packed with a mammoth 320 calories and 37.5g of protein per cookie. If you’re a fan of crisps, then you can put away your current choice of pack and try a protein styled option instead. Protein Chips and Protein Balls are a great way to boost your intake during the day without having to go anywhere near a kitchen.
Don’t like powders or snacks?[caption id="attachment_2698" align="aligncenter" width="300"] Peanut Butter is a great way to add calories for bulking[/caption] If you don’t want to snack between meals or take protein powders and instead just add to your current food, then a popular choice for bulking is to add a butter. With almond, cashew and peanut flavours from which to choose, you’ve plenty of choice when it comes to what you’d like to spread on your food to add a bit more size or even add to your shakes or smoothies to make the ultimate calorie dense snack.
How do you bulk?The above is an initial guide to supplements for bulking to help get you started. Comment your ways for bulking in the comments below!