Macronutrient Ratios
When consuming a calorie surplus during bulking, it’s important to focus on nutrition in order to gain lean muscle without adding body fat.
Protein
Increasing protein is often the first strategy that comes to mind when bulking. However, consuming more than your body is able to use for muscle building may result in extra body fat.
To maximize muscle gains during strength training, aim to get about 1.6 grams of protein per kilogram of body weight.
For example, if you weigh 145 pounds, you should aim for about 105 grams of protein per day. Protein contains 4 calories per gram, so if your target energy intake is 2,856 calories per day, about 15 percent (420 calories) should come from protein.
Here are some common foods that are high in protein:
- 3 ounces lean ground beef: 22 grams
- 3 ounces cooked salmon: 23 grams
- 3 ounces roasted chicken breast: 21 grams
- 1 cup nonfat cottage cheese: 15 grams
- 1 cup cooked black beans: 15 grams
- 1 large poached egg: 6 grams
Carbohydrates
Carbohydrates are an important energy source, containing 4 calories per gram. Your body breaks them down into glucose, which your cells and organs need to function.
Leftover glucose from carbohydrates you eat is stored in your liver and muscles as glycogen. This stored glycogen powers your muscles during strength training.
While there is no optimal amount of carbohydrates you should eat to build muscle, the current Dietary Guidelines for Americans recommends that adults get 46 to 65 percent of their daily calories from carbohydrates.
When choosing carbs, opt for those that are minimally processed, like whole grains, fruits, vegetables, and beans. Refined carbohydrates are lower in nutrients, and they can contribute to high blood sugar and unwanted weight gain.
Fats
Fats provide an energy-dense fuel source for bulking, with 9 calories per gram. Your body needs them to absorb essential vitamins, and they help you feel satiated in between meals.
The Dietary Guidelines for Americans recommends that most adults get between 20 and 35 percent of their daily calories from fat.
When adding fats to your bulking diet, focus on healthy sources containing unsaturated fats. These include foods like olive oil, nuts, avocados, and fatty fish.
Aim to keep saturated fats to no more than 10 percent of your daily calories.
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