Table of Contents
If you’ve been lifting for a while and still look like a coat rack with abs, I’ve got some news for you: you’re probably not eating enough. Sure, you’re “clean eating,” sticking to your chicken, broccoli, and rice, but that’s not doing you any favors when it comes to gaining serious muscle. And the solution isn’t eating like you’ve just discovered a Taco Bell drive-thru, either.
The trick is clean bulking—packing in the calories you need to build muscle without turning into a walking potato sack of fat. It’s not just about eating more; it’s about eating smarter. Let’s break it down so you can eat big, grow big, and avoid becoming a permanent fixture in your sweatpants.
1 Why Most Guys Fail at Clean Bulking
Most guys screw up their bulks by falling into one of two camps:
- Team Chicken and Rice Forever: These guys are terrified of gaining fat, so they stick to a low-calorie, “clean” diet and wonder why they aren’t getting bigger. Spoiler: you can’t grow muscle if you’re not giving your body enough calories.
- Team Eat Everything in Sight: These guys take the “eat big to get big” mantra way too literally, wolfing down pizzas and fast food. Sure, they gain muscle, but it’s buried under layers of unnecessary fat that’ll take months to burn off.
So, how do you bulk the right way? Let’s dive into the key steps of a proper bulking diet plan that focuses on a clean and calculated approach.
2 Calculate Your Calorie Surplus for Muscle Gain
First things first—you need to figure out how many calories you should be eating. To do that, calculate your Total Daily Energy Expenditure (TDEE), which is how many calories your body burns in a day, including workouts.
Here’s the formula:
- Find Your Basal Metabolic Rate (BMR): Multiply your body weight (in pounds) by 14-16.Example: If you weigh 150 lbs, your BMR is around 2,250 calories (150 x 15).
- Adjust for Activity Level: If you lift 3-4 times a week, multiply your BMR by 1.3 to 1.5. If you train 5-6 days a week, multiply by 1.6 to 1.7.Example: A 150-pound lifter training 4 days a week burns around 3,000 calories daily (2,250 x 1.35).
- Add a Calorie Surplus: Add 10-20% more calories to your TDEE for muscle gain without excess fat. For the example guy, that’s 3,300-3,600 calories per day.
3 Prioritize Protein in Your Bulking Diet Plan
Protein is essential for muscle growth, but you don’t need to go overboard. Aim for 0.8-1 gram of protein per pound of body weight.
Protein targets:
- A 150-pound guy needs 120-150 grams of protein daily.
Easy protein sources:
- 8 oz chicken breast = ~45g protein
- 1 cup Greek yogurt = ~20g protein
- 1 scoop whey protein = ~25g protein
- 6 oz salmon = ~35g protein
4 Balance Your Macros for Bulking
Building muscle isn’t just about protein. Your macros for bulking should include plenty of carbs and healthy fats to fuel your workouts and support recovery.
Carbs: Your Muscle-Building Fuel
- Target: 2-3 grams of carbs per pound of body weight.
- Example: A 150-pound lifter needs 300-450 grams of carbs daily.
- Sources:
- Oats
- Rice (jasmine, basmati)
- Sweet potatoes
- Whole wheat pasta
- Fruits (bananas, berries, apples)
Fats: Hormonal Powerhouses
- Target: 0.3-0.5 grams of fat per pound of body weight.
- Example: A 150-pound guy needs 45-75 grams of fat daily.
- Sources:
- Olive oil
- Avocados
- Nuts and seeds
- Fatty fish (salmon, sardines)
- Eggs
5 Meal Timing and Spacing
Eating your entire calorie surplus in one meal is a terrible idea. Spread your meals across 4-5 smaller meals per day to hit your calorie and macro goals without feeling stuffed.
Example Meal Plan:
- Meal 1 (Breakfast): Protein + Carbs + Fats
Example: Eggs, oatmeal, and avocado. - Meal 2 (Snack): Protein + Carbs
Example: Greek yogurt with fruit and a handful of almonds. - Meal 3 (Lunch): Protein + Carbs + Fats
Example: Chicken breast, sweet potatoes, and olive oil-drizzled veggies. - Meal 4 (Snack/Post-Workout): Protein + Carbs
Example: Whey protein shake with a banana. - Meal 5 (Dinner): Protein + Carbs + Fats
Example: Salmon, rice, and roasted veggies with olive oil.
6 Track Progress and Adjust
Even the best bulking diet plan might need tweaking. If you’re not gaining weight after two weeks, increase your calories slightly (200-300 calories more per day). If you’re gaining weight too fast and starting to look bloated, scale back.
To track your weight accurately, weigh yourself every day, first thing in the morning, after using the washroom, and in the nude to ensure consistent conditions. Step on the scale like it’s a confessional: first thing, post-bathroom, and preferably naked (sorry, neighbors). The scale might lie due to yesterday’s salty snacks, so average your weight over the week for the real story.
Daily fluctuations happen thanks to water retention, last night’s sodium-packed dinner, or just life being weird. That’s why you should average out your weight over the week and compare those weekly averages. It’s about the trend, not the daily drama.
Signs of a good bulk:
- Consistent weight gain of 0.5-1 pound per week.
- Increased strength and energy in your workouts.
7 The Bottom Line
Clean bulking is about hitting the sweet spot: eating enough to build muscle without adding a ton of fat. Prioritize protein, fuel your workouts with carbs, and don’t shy away from healthy fats. Most importantly, track your progress and adjust as needed.
You’re not going to get huge overnight, but with the right plan, consistency, and patience, you’ll build real gains—not just around your waistline. Now get to it and grow!
Have questions or want to share your bulking journey? Drop a comment below! Let’s hear about your progress, your struggles, or even that one time you ate an entire pizza in the name of gains. We’re here to help!
