Bulking simply means eating a little more than your body needs, alongside strength training, to support muscle gain. Done well, it's a steady and controlled process – not an excuse to eat everything in sight.
Aim for a modest surplus
A small, steady increase in food tends to work better than a huge one. Gaining weight slowly gives your body time to build muscle while keeping unnecessary fat gain lower.
Prioritise protein
Include a good protein source at each meal – lean meat, fish, eggs, dairy, tofu or beans. See our guide on how much protein you need to build muscle.
Easy ways to eat a bit more
- Add an extra snack – yoghurt with fruit and oats, or a sandwich
- Use a little more olive oil, nuts or nut butter
- Have a glass of milk with meals
- Increase portions of rice, pasta, potatoes or bread slightly
- Eat at regular times so you don't skip meals
Train to give the food a purpose
Extra food without a challenging training programme is likely to lead mostly to fat gain. Follow a structured plan that focuses on the key lifts and gradually increases the challenge over time.
Monitor and adjust
Weigh yourself a few times a week under the same conditions and look at the weekly average. If nothing is changing after a few weeks, increase your food slightly; if it's going up quickly, ease back a little.
Get a plan built for your goal
Our meal plans are built around your goal, your food preferences and your schedule – with portion guidance, so you know you're eating enough without overdoing it.
This guide is general information, not medical advice. See our health disclaimer.