Sr. Blayton Guy has long aspired to be a formidable powerhouse, dedicating countless hours and unwavering effort to his training. despite his relentless commitment, he has struggled to gain weight, leaving him frustrated and defeated. Everything changed when he sought advice from seasoned lifters, and a spark ignited within him: bulking. This pivotal strategy emerges as the crucial element of his journey—an essential key that could finally unlock his potential.
Bulking Defined
The term “bulking,” is often associated with a picture of bodybuilders lifting heavy weights. However, bulking is primarily about dietary changes rather than lifting. It involves consuming a caloric surplus above the metabolic threshold, tailored to the activity level. This means eating more food than one needs to sustain daily life, plus accounting for physical activity.
The extra calories during a bulk serve as fuel for intense workouts and, importantly, for recovery afterward. This surplus aids muscle growth by providing the necessary nutrients for recovery and development.
Clean vs. Dirty
Many pursue bulking to increase strength and muscle mass, and a clean bulk is generally the best approach. A clean bulk focuses on maintaining a caloric surplus while prioritizing whole, less-processed foods rich in protein. This method minimizes fat gain, allowing for more muscle development without unwanted excess fat.
In contrast, dirty bulking involves consuming whatever foods are needed to hit calorie goals, often resulting in the intake of processed junk foods. As Guy said, “With a dirty bulk, you just look fat while you’re doing it.” This approach can lead to undesired weight gain and an unrefined physique. It also leads to an unhealthy gut, causing frequent acne. A clean bulk, on the other hand, promotes a more toned and defined appearance, helping individuals reach their fitness goals more effectively.
Physical Challenges
When bulking, some obvious physical challenges arise. West Ottawa Peak Performance and lifting coach Kyle Mackenzie said, “The grind of eating the same food over and over and eating past when I was full and just staying consistent was very difficult for me to do.”
A simple solution is creating variety within meals. Mackenzie said, “I just had to keep changing up the spices … changing up what seasoning I used made it like a brand new meal.” A consistent meal schedule is still important and doable but incorporating some diversity into meals can be a game-changer
On top of this, many people find that consuming in large quantities with too much variety can lead to agitation and at times some pain. Head of Panther Strength and Conditioning Coach Frank Lerchen said that bulking can result in feeling uncomfortable “throughout the day or just feeling you’re always on the verge of being full.”
The uncomfortable, full feeling is quickly combated by the consumption of easily digestible food such as rice and ground beef. These foods provide essential nutrients without causing digestive strain, allowing for optimal energy and muscle growth.
Another challenge with bulking is also highlighted by Lerchen. “Financially it’s hard. It gets very expensive. Especially if you’re very active and your bulk requires you to eat five to six, sometimes seven thousand calories or more a day.” While these challenges can be significant, there are simple solutions to help overcome them.
Meal planning and preparation can assist in this financial challenge. Meal planning is the process of organizing and preparing meals. It typically involves selecting recipes, creating shopping lists, and determining when to cook and eat specific dishes throughout the week. If done with diligence and tenacity, meal planning can save lots of money.
Mental Challenges
In addition to physical barriers, there are unseen mental barriers. Mackenzie said, “Mentally it is very difficult to stay that consistent. I was eating the same thing daily.” Lerchen said, “Mentally just the job that it is to eat frequently enough throughout the day to sustain your bulk and keep up with it … especially when you’ve got classes, clinicals, social life, all these other variables that come into play.” It’s important to acknowledge that the mental aspect of meal consistency can lead to feelings of frustration and burnout.
Finding the right meals and foods to eat while bulking is quite challenging. There are so many meals that may get one to their calorie goal but they might have unwanted chemicals or sugars in them. Discovering what foods have the necessary nutrients and proteins that are also high in calories and are enjoyable can be one of the hardest parts of bulking.
Experimenting with different products and meals allows one to find their desired tastes. Mackenzie said, “There’s a company called ‘Redcon One’ they had this high calorie shake, and it tastes like oatmeal cookies, and those are my favorites, so I love those.” Guy said that he would often go to Chipotle during his bulk and Lerchen said that he would often eat buddha bowls or burritos. He said “Anything that I can pack a bunch of – you know -protein, rice, beans, veggies – all of it – cheese, and kind of mix it all together.” Everyone has their preferences. It’s all about personalizing the process and finding what works.
For anyone preparing to bulk remember, it is essential to embrace the process and find what resonates with the individual. So, while the road may be challenging, it’s also full of potential for growth and transformation, both physically and mentally.
