Bulking in bodybuilding isn’t “eat everything and hope.” The best physiques are built with a controlled calorie surplus, consistent training progression, and tight feedback loops—so the weight you gain is mostly muscle, not regret.
This guide pulls practical bulking lessons from advice and behind-the-scenes content featuring Chris Bumstead, Derek Lunsford, Hadi Choopan, Martin Fitzwater, and Nick Walker, then turns it into a step-by-step plan you can actually follow.
1) The goal of a bulk (what you’re actually trying to do)
A proper bodybuilding bulk aims for:
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A small, repeatable calorie surplus
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Training performance increases (more reps, load, or better execution over time)
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Manageable fat gain so your next cut is shorter and healthier
Chris Bumstead is a strong proponent of staying in a cleaner, controlled surplus instead of swinging wildly with “dirty bulks.”
2) The Olympia rule: “Small surplus, high-quality food, track it”
Chris Bumstead’s bulking theme: clean bulk + tracking + digestion matters
Bumstead’s bulking guidance emphasizes a slight surplus, prioritizing single-ingredient/whole foods, and keeping “cheat meals” more for sanity than as a strategy.
Action steps (CBum-style):
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Start with +250 to +400 calories/day above maintenance.
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Build meals around whole foods you digest well.
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Use “fun meals” strategically (not daily), so digestion + consistency stay strong.
3) Set your bulk calories (the simplest method that actually works)
Step A — Estimate maintenance
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Weigh yourself daily for 7 days.
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If your weight is stable, your current intake ≈ maintenance.
Step B — Add your surplus
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Add +250 to +400/day for a lean bulk (most people).
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If you’re very active / hard gainer, you may need more—but earn that increase by watching weekly trends.
Step C — Use weekly adjustments
Target gain rate:
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0.25–0.5% of bodyweight per week (leaner bulk pace)
If you’re gaining faster than that, reduce calories slightly. If you’re not gaining after 2 weeks, add +100–150/day.
Business Insider summarized Bumstead’s core idea well: lift and eat enough protein, but also be deliberate about intake (tracking avoids “I thought I ate more” mistakes).
4) Macros for bulking (simple, repeatable targets)
Protein (non-negotiable)
A common pro baseline is high daily protein—enough to support recovery and growth while calories rise. Bumstead frequently emphasizes protein as a cornerstone.
Practical target:
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0.8–1.0g protein per lb of bodyweight/day
Carbs (your training fuel)
Bulking is where carbs shine—especially around training. Derek Lunsford’s off-season eating approach emphasizes staying clean through the day and around workouts so performance and recovery stay high.
Practical target:
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Start around 1.5–2.5g carbs per lb and adjust based on training output and weekly scale trends.
Fats (hormones + calories)
Keep fats moderate so carbs can do their job. Lunsford’s longer-form discussions often include structured eating and health support habits during phases.
Practical target:
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0.3–0.45g fat per lb
5) What Olympia off-seasons teach about meal structure
A common pattern across top pros is multiple meals per day with repeatable “safe foods.”
Derek Lunsford: structured meals + clean eating for performance
BarBend’s breakdown of Lunsford’s off-season day highlights a consistent structure: multiple meals, protein- and carb-focused choices, and food selection that supports long workouts.
Nick Walker: you don’t need to “overeat”—control the surplus
Walker has discussed staying in only a small surplus rather than forcing massive overeating in the offseason.
He’s also been featured for prioritizing straightforward, filling staples (cream of rice, fruit, etc.) to stay on plan.
Martin Fitzwater: high-output fueling + recovery focus
Fitzwater’s coverage often includes high-calorie day-of-eating style nutrition during hard training blocks and a strong emphasis on recovery practices as part of what makes progress sustainable.
6) Training for a bulk: progression first, “pump” second
Bulking training is about giving your body a reason to grow.
The Lunsford approach: intensity methods + volume (done with control)
Lunsford has shared shoulder training methods using slow eccentrics and drop sets—good reminders that intensity techniques can help, but they work best when built on consistent progression.
Hadi Choopan: off-season volume for detail (especially delts)
BarBend highlighted Choopan’s off-season shoulder training tips aimed at building 3D delts, reinforcing that some champions push smart, targeted volume in the offseason.
Muscle & Fitness coverage also shows his training focus and intensity on the road back toward Olympia-level shape.
Lean-bulk training rules (works for naturals and enhanced alike):
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Pick 8–12 key lifts you can progress for months (not weeks).
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Aim for 10–20 hard sets per muscle per week (start lower, climb if recovery is strong).
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Use intensity techniques (drop sets, slow eccentrics) sparingly—they’re seasoning, not the meal.
7) A clean bulk grocery list (simple foods pros repeatedly lean on)
Based on the kinds of foods repeatedly shown in pro “day of eating” content and breakdowns:
Proteins
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Chicken breast/thigh
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Lean ground beef/turkey
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Eggs/egg whites
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Fish
Carbs
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Rice / rice pasta
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Potatoes
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Oats / cream of rice
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Fruit
Fats
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Avocado, olive oil, nuts (easy to overshoot—measure)
These themes show up repeatedly across Lunsford, Walker, Fitzwater, and even broader Bumstead nutrition coverage: simple foods, repeatable meals, consistent digestion.
8) The 8-week lean bulk blueprint (copy/paste)
Week 0 (Setup)
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Daily weigh-ins (morning, same conditions)
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Track food for 7 days
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Pick your training plan and logbook
Weeks 1–2
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+250–400 calories/day
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Hit protein target daily
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Train with “2 reps in reserve” most sets
Weeks 3–4
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If weight isn’t rising: +100–150/day
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Add 1–2 sets to lagging muscle groups
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Keep steps/cardio consistent (don’t let activity drift)
Weeks 5–6
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Add one intensity technique per workout max (optional)
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Re-check digestion/sleep (don’t ignore this—pros don’t)
Weeks 7–8
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Review progress photos + strength trends
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Adjust surplus to stay in the weekly gain range
FAQ: Bulking questions everyone searches
How long should a bulk last?
Most productive bulks run 8–24+ weeks, depending on how lean you start and how controlled your gain rate is.
Should I do cardio while bulking?
Yes—light cardio helps work capacity and appetite management. Just keep it consistent so your calorie needs don’t swing wildly.
Is dirty bulking worth it?
Most top-level advice trends toward controlled, cleaner bulking so digestion, training quality, and the eventual cut stay manageable.
A quick safety note (important)
Competitive bodybuilding content often reflects extreme routines that may not be appropriate for everyone. If you have medical conditions or a history of disordered eating, consider talking with a qualified clinician or sports dietitian before pushing calories/training volume hard.