So its Offseason and we all want to bulk, of course bulking usually means adding in lots of calories and this can be expensive.
First you need to decide what type of Bulk your going to do.
1. Clean Bulk
2. Dirty Bulk
Some guys are so scared of putting fat on that they tend to get into the calorie surplus needed but only just, or with ultra clean calories.
For me personally, i enjoy a dirty bulk. Its not so dirty that its going to destroy your cholesterol, but its certainly not clean either.
I like to get as big as i can, as fast as i can, before the cutting takes place.
So lets cover a Dirty Bulk.
Firstly, decide how many meals a day you are going to eat.
Its ok for me to say you should be eating 5 or 6 meals a day, but for many of us, that just doesnt fit in with our daily rituals. eg work may get in the way, or just life in general.
6 meals a day is a tough ask.. its eating every 2 hours..
So the best thing to first work out is just how many meals a day can you manage with consistency.
For me, 5 meals a day is managable.
MEAL 1 = Breakfast around 7am - 9am
MEAL 2 = After Breakfast lunch 11am -1pm
MEAL 3 = Lunch 2pm - 4pm
MEAL 4 = Supper 5pm - 7pm
MEAL 5 = Before Bed Meal - 9pm - 11pm
So i then shoot across to the Macro Calculator
you can find it here.https://www.iifym.com/iifym-calculator/
Punch in your numbers, eg Height, Weight, Goal Weight Etc.
For me, my calorie tdee is 2719
that means, i need to eat 2719 calories per day to stay as i am.. eg maintain my current size.
Now we know, ROUGHLY, in order to add 1lb of weight per week, we need a calorie surplus of around 3,500 calories over the week which equates to 500calories per day.
thus 2719+500 = 3219.
If this was a clean bulk, then i wouldnt be going much more than that, id probably stretch it to 3700 calories per day, but no more.. 2lb a week gain is clean enough with the right macros, BUT anymore than that, and there is undoubtedly going to be fat gain..
But, im on a dirty bulk so i dont care..
My current calorie intake is 7000 calories per day.
This means at my current consumption. i am going to average around half a stone per week, give or take.
I have experimented with this over the last week or so, and indeed, it is showing me 1lb per day gain, so these figures estimated by the calculator are pretty close..
Ok so now that we have our calorie goals, we need to look at the foods and how we can spread so many calories over a 6 meals.
heres how my macros look..
CARBS 57% = 900grams
FAT 24% = 170grams
PROTEIN 19% = 305grams
total 6,800 calories. (200 short, no issue)
so we now try to spread those evenly over the 6 meals a day we are having.
6,800 / 6 = 1133 calories per meal.
150 grams of carbs per meal
28grams of fat per meal
51grams of protein per meal
tbh, the amount of fats we are having is probably too high, especially since my fat input is dirty fats and not necessarily the good fats we need., eg a macdonalds meal here and there is not ideal, but its a dirty bulk!...
so how does the meal plan lool.
PORRIDGE (added honey) (added banana)
WHEY PROTEIN SHAKE
4 Slices of Toast.
AFTER BREAKFAST SNACK
EGGS X 4
BEANS X 1 tin
4 Slices of Toast
Can of Soft Drink.
DINNER (note this is just yesterdays example, i dont normally do a maccys)
Quarter Pounder with Cheese meal
crispy chicken strips
Large Yoghurt Drink
Calzone x 2
Bowl of Cereal
Now this isnt the ideal meal plan, im just showing you how my yesterday which by my standards was very dirty looking... but i got the calories in, and when i woke up the next day, i was 2lb heavier on the scales. accepted that i was carrying more fat, that fat will come off when we need it too later, especially since i prefer a long cut that takes the poundage down slowly.
whereas many may cut for 12-16weeks, my cut will be no less than 20 weeks.
Of Course, a better bulk, and for me today, this will be the case, will involve much better carbs and proteins.
i will substitue the maccys for example, for chicken, potato and veg.
the evening meal will be mincemeat and veg, ill also throw fruit in.