Nutrition is the most important thing in bulk, more important even than the gym because without nutrition no matter how much you train you will not see a difference. I, who am picky with my foods, thought that I would struggle with the calories but I saw on the internet a solution that helped me a lot. Every morning I make a shake that has in it protein powder, banana, peanut butter, milk, oats, yogurt, and berries. All these are enough calories and healthy and the best is you don’t need to eat them but to drink them. I could not eat all these as soon as I wake up while it is much easier to drink them. Also, breakfast is very important. I did not eat breakfast at all. Now every day I make an omelet. I wake up a little earlier always to prepare both the shake and the omelet. Below is a table that shows how many calories a person should consume based on their weight and their height and how many when they do bulk
27/12/2026
| Height (cm) | Weight (kg) | Calories | Bulking Calories |
| 170 | 60 | 2232 | 2532-2732 |
| 175 | 65 | 2418 | 2718-2918 |
| 180 | 70 | 2604 | 2904-3104 |
| 185 | 75 | 2790ph | 3090-3290 |
Gym Program
LEG DAY
1️⃣ Barbell Squat – 4 sets × 8–12 reps – Rest 90 sec
2️⃣ Leg Press – 3 sets × 10–15 reps – Rest 60–75 sec
3️⃣ Romanian Deadlift – 4 sets × 8–12 reps – Rest 90 sec
4️⃣ Walking Lunges with Dumbbells – 3 sets × 12 steps per leg – Rest 60 sec
5️⃣ Leg Curl (Machine) – 3 sets × 12–15 reps – Rest 45–60 sec
6️⃣ Bulgarian Split Squat – 3 sets × 10–12 reps per leg – Rest 60–75 sec
7️⃣ Calf Raises – 4 sets × 15–20 reps – Rest 45 sec
8️⃣ Step-Ups with Dumbbells – 3 sets × 12 reps per leg – Rest 60 sec
9️⃣ Glute Kickbacks with Resistance Band – 3 sets × 15 reps per leg – Rest 45 sec
CHEST – BICEPS – SHOULDERS
1️⃣ Bench Press (Chest) – 4 sets × 6–8 reps – Rest 2–3 min
2️⃣ Barbell Curl (Biceps) – 4 sets × 8–10 reps – Rest 90 sec
3️⃣ Shoulder Press (Shoulders) – 4 sets × 6–10 reps – Rest 2 min
4️⃣ Incline Bench Press (Chest) – 4 sets × 8–10 reps – Rest 2 min
5️⃣ Incline Dumbbell Curl (Biceps) – 3 sets × 10–12 reps – Rest 60–90 sec
6️⃣ Lateral Raises (Shoulders) – 4 sets × 12–15 reps – Rest 60 sec
7️⃣ Chest Press Machine (Chest) – 3 sets × 10–12 reps – Rest 90 sec
8️⃣ Cable / Machine Curl (Biceps) – 3 sets × 12–15 reps – Rest 60–90 sec
9️⃣ Chest Fly (Chest) – 3 sets × 12–15 reps – Rest 60–90 sec
TRICEPS – BACK
1️⃣ Barbell Behind (exercise name incomplete, please clarify if needed)
2️⃣ Close Grip Bench Press (Triceps / Chest) – 4 sets × 6–8 reps – Rest 2 min
3️⃣ Lat Pulldown (Back) – 4 sets × 8–12 reps – Rest 2 min
4️⃣ Overhead Dumbbell Triceps Extension (Single or Both Hands) – 3 sets × 12–15 reps – Rest 60–90 sec
5️⃣ Peck Deck Fly (Back/Chest)
6️⃣ Triceps Pushdown (Cable) – 4 sets × 10–12 reps – Rest 90 sec
7️⃣ Barbell / Dumbbell Bent Over Row (Back) – 3 sets × 8–10 reps – Rest 2 min
8️⃣ Straight Arm Pulldown (Cable) – 3 sets × 12–15 reps – Rest 60–90 sec
This is my gym program. I train different muscles every day so they have time to rest, and the exercises are in order, starting from the difficult ones at the beginning when I am more rested and can perform better. Also, the rest time is important; each set should be 1–2 minutes for every set.
2/01/2026
This video will help many who want to consume more calories and cannot eat more.
It is like a cheat code in bulking and works 100%.
Bulk vs Clean Bulk
Bulking is basically the phase where you eat more food to help your body build muscle. A lot of people think bulking means eating junk food all day and getting fat, but that’s not really how it should work. If you do it the right way, bulking helps you gain muscle while keeping fat gain under control.
To bulk, you need to eat more calories than your body burns. This extra energy allows your body to recover from workouts and build muscle. You don’t need to go crazy with food though. A small calorie surplus works best. Eating too much too fast usually leads to fat gain, not muscle.
One of the most important parts of bulking is protein. Protein helps repair and grow your muscles after training. You don’t need anything fancy—foods like chicken, eggs, beef, fish, yogurt, and protein shakes are more than enough. Most people do well eating protein with every meal.
Carbs are also important during a bulk. They give you energy for your workouts and help you lift heavier weights. Foods like rice, pasta, oats, potatoes, and fruit are great choices. Fats are useful too, especially for hormone health, so things like olive oil, nuts, and peanut butter should be included in your diet.
Training is just as important as eating. During a bulk, your goal should be to get stronger over time. This means trying to add more weight or more reps to your exercises. Big compound movements like squats, bench press, deadlifts, and rows are very effective for building muscle.
Another thing people forget about is rest. You don’t grow muscle in the gym—you grow it when you rest. Getting enough sleep and taking rest days helps your body recover and grow properly. If you train hard but don’t recover, your progress will slow down.
One common mistake during bulking is avoiding cardio completely. While too much cardio can slow weight gain, light cardio is still good for your heart and overall health. A few short sessions per week won’t hurt your muscle gains.
In the end, bulking doesn’t need to be complicated. Eat slightly more, train hard, get enough protein, and be consistent. Muscle growth takes time, so be patient and trust the process.
https://blog.nasm.org/how-to-clean-bulk
6/01/2006
Supplements
The supplements that can help you with training are creatine, protein, and pre-workout. Pre-workout is not as important as the other two. Creatine will not just “bloat” you or give you muscles from water, even though you should still drink plenty of water. It is not anabolic at all, just like the other two, and this has been proven by scientific studies.
Protein helps a lot with your nutrition, because with just one scoop you get around 30g of protein.
Pre-workout is effective, but you should always take it before your workout. It gives you a boost, raises your energy, and helps you perform better in training and improve more.
These are the three supplements that I used and that helped me, and they are not anabolic. As for other supplements that are banned, like MK-677 for example, which have not been proven safe by studies and research, I do not recommend them and you should stay away from them. Safety and health are much more important.
Also, even if you take all three of the supplements I mentioned above, if you don’t train and don’t eat properly, you won’t see any results.
Now let’s talk about dosages for each supplement.
For creatine, when you first start taking it, for the first 7 days you can take 20g per day. This is not necessary, it just helps it build up in your body faster. After that, take 5–7g every day, whether you train or not.
For protein, take around 30g per day with water or in a shake.
And for pre-workout, take 1 scoop before training, only on the days you go to the gym.
Stay away from steroids and from myths that say you can build a body without training.
When it comes to supplements, it’s important to remember that they are there to support your training, not replace it. Even the best supplement cannot do the work for you—you still need a solid program, proper nutrition, and consistency. Creatine, protein, and pre-workout are helpful and safe, but there are other supplements that claim to give faster results or build muscle magically. Most of these are unproven, and some can even be dangerous. It’s very tempting to try everything you read online, but it’s better to be patient and focus on what works.
Now, talking about anabolic substances, it’s a completely different story. Anabolics can have very strong effects on muscle growth, but they also carry serious risks to your health. Hormonal imbalances, liver problems, heart issues, and other long-term complications are not worth the temporary gains. Even experienced athletes are cautious and only consider them under strict medical supervision, and that’s already risky. For anyone starting out, anabolic use is completely unnecessary and unsafe. Your body can grow naturally if you train properly and eat enough. Supplements should enhance that, not replace the hard work.
It’s also worth mentioning that there is a lot of misinformation about combining supplements and anabolic substances. Some people think that taking multiple supplements together will create a “super stack” that mimics anabolics. In reality, most safe supplements like protein, creatine, and pre-workout do not interact negatively with each other, but nothing can replace training, diet, and recovery. And trying dangerous combinations with unproven products can seriously harm your body.
Another thing to keep in mind is timing and dosage. Even safe supplements can be ineffective if you take them incorrectly. Creatine works best when taken consistently, protein is effective when it fits your daily intake, and pre-workout only works if you take it before training. Anabolic substances, on the other hand, are unpredictable, and improper dosing can lead to severe side effects. That’s why avoiding them is the safest option for most people.
Finally, the mindset around supplements is key. Treat them as tools, not shortcuts. Supplements will only help if you already have the basics covered: structured workouts, proper nutrition, hydration, rest, and recovery. Anabolics may promise faster results, but they come at a cost that is not worth it. Focus on building habits that are sustainable, and your results will come naturally, without risking your health. Supplements are meant to support a lifestyle, not replace it.
9/01/2006
Mistakes that we making on Bulk
Mistakes that many make in bulk and do not see results. With the food a lot do not take in account the nutrition; the nutrition is the most important part. If you do not count your calories—not in an extreme way, one by one, I mean roughly—you should know approximately how many calories you have eaten in the day. If you reached your goal, the bulk does not mean I can eat everything because I want to gain mass and volume; you must pay attention to your nutrition. Also, the water when you take creatine, especially if you do not drink water properly, affects results. Creatine basically increases muscle volume by storing water. The exercise, the breaks between the sets, and the program play a much more important role than you think. The order that you do the exercises plays a role; all basically play a role to have a good program, as it would be if a trainer made you a program good for bulk with exercises in the correct order. Sleep is equally important: the body and muscles need rest to recover because without rest you experience fatigue and injuries. Studies showed that 7–9 hours is enough to sleep at night and rest your body. Everything in moderation; you must not overdo anything nor neglect it. Still, many believe that you must not do cardio if you bulk, which is a big mistake. Cardio does not negatively affect muscle growth; in fact, it offers benefits such as improved cardiovascular health and better recovery.
Many people embarking on a bulk phase often focus solely on eating more, assuming that increasing calorie intake will automatically translate into muscle growth. While consuming enough calories is undoubtedly essential, research consistently highlights that nutrition quality matters just as much as quantity. A study published in the Journal of the International Society of Sports Nutrition emphasizes that macronutrient balance—adequate protein, carbohydrates, and fats—is crucial to maximize lean mass gains and minimize fat accumulation during a caloric surplus. Simply “eating everything in sight” can lead to unwanted fat gain and poor health markers, even if total mass appears to increase.
Protein, in particular, is one of the most studied nutrients in relation to hypertrophy. Evidence shows that consuming around 1.6–2.2 grams of protein per kilogram of body weight per day supports optimal muscle protein synthesis. However, protein intake alone is insufficient if overall caloric needs are not met. Carbohydrates provide energy for training, while healthy fats support hormonal balance, which indirectly influences muscle growth. Water intake also plays an essential role, not only for general health but especially when using supplements like creatine. Creatine draws water into muscle cells, enhancing muscle fullness and performance, but dehydration can limit its effectiveness and recovery.
Training strategy is equally critical. Research indicates that inter-set rest periods, exercise order, and progression schemes significantly affect hypertrophy outcomes. For example, a meta-analysis in Sports Medicine found that moderate rest periods of 60–90 seconds for isolation exercises and 2–3 minutes for compound lifts optimize both strength and hypertrophy. The sequence in which exercises are performed also matters: compound lifts typically precede isolation movements to maximize effort on larger muscle groups. Consistency and gradual overload remain the most reliable predictors of muscle growth, regardless of training style.
Sleep and recovery are other often overlooked factors in a successful bulk. Multiple studies, including research published in Nature Reviews Endocrinology, indicate that sleep deprivation impairs protein synthesis, increases cortisol, and negatively impacts recovery. Seven to nine hours of quality sleep per night has been shown to support muscle repair, hormonal regulation, and cognitive function. Without sufficient rest, even perfectly structured nutrition and training programs will yield suboptimal results, and the risk of overtraining or injury increases.
Cardiovascular exercise, despite common myths in the bodybuilding community, is not detrimental during a bulk. Moderate-intensity cardio can enhance cardiovascular health, improve blood flow to muscles, and support recovery. Some research even suggests that combining resistance training with moderate cardio may improve nutrient delivery to muscles and assist in maintaining a healthy body composition. The key is moderation: cardio sessions should complement, not compromise, resistance training intensity.
Ultimately, a successful bulk requires an integrated approach: careful calorie tracking with an emphasis on nutrient quality, adequate hydration, structured training with progressive overload, sufficient rest, and complementary cardiovascular exercise. Studies repeatedly show that attention to these variables—not just raw calorie intake—determines the efficiency of muscle gain. In practice, this means planning meals to meet protein and energy needs, timing water and supplements like creatine, designing workouts with attention to set order and rest periods, and prioritizing sleep as much as the gym itself. Ignoring any of these components can limit progress, while a balanced, research-informed strategy ensures both muscle growth and overall health.
In summary, bulking effectively is about more than just eating a lot. It is about combining science-backed nutrition, hydration, training, recovery, and lifestyle habits. By approaching a bulk with attention to these factors, individuals can maximize lean mass gain, minimize unnecessary fat accumulation, and maintain long-term health. Evidence shows that those who monitor calories in a flexible, informed way, drink enough water, prioritize sleep, and incorporate resistance and cardiovascular training appropriately achieve the best outcomes. Mistakes often occur when people focus only on one aspect, such as eating large amounts of food, and neglect the rest of the system that supports growth. By considering the body holistically, the bulk phase becomes a controlled, productive process rather than a trial-and-error experiment.
11/01/2026
