Clean bulking. Pretty Straight forward. Maintain a surplus throughout your bulking period. Surpluses should be strict and only compliment your training, not the other way round. Staying consistent with this logic is crucial. So your surpluses are dependent on your training. If you aren’t training on the days you rest you’d ideally still be in a surplus that’s closer to your maintenance. Calculate your maintenance calories using a Calorie Calculator online (This is only a tool used for estimates, other confounding factors contribute to this. accurately practical measuring tools aren’t available so it’s your best shot.) Considering if you have an exceptionally high metabolism you might have to experiment and trespass the standard surplus threshold these online estimates give. Oats, swallow, milk, groundnuts, bananas, protein/fruit shakes and other calorie dense foods - your best friends. Generally gym folks love eating their own asses and overestimate the food consumption aspect of the “bulk”. When actually The “bulk” is a composition of both eating and training. Lean muscle mass doesn’t accumulate by just eating with sub optimal amount of training frequency, volume and intensity. So equally prioritise the two. Once you’ve calculated your estimated surplus give it a shot and play along with the estimates. If there isn’t any progress only Trial and error will prevail. If that doesn’t work either you’ll have to transition strict strategy. A reasonable surplus should have you gaining at most 0.5-1kg of weight per week. Once you start the bulk check your weight every end of the week. Be weary of daily water weight fluctuations. Don’t check weight everyday. Calculate your weekly average weight. ( check weight every day and divide it by 7.) Once you’ve calculated your “true” weight average start tracking how much you gain per week. determine how much you gain over the weeks and track it on paper or notes on your device. Ensure it’s a linear progression.
