BULKING
GUIDE
WRITTEN BY
MALCOLM A
BULKING GUIDE
Copyright © ZERO MEDIA LLC
All rights reserved. No part of this
document may be reproduced or
transmitted in any form or by any means
electronic, mechanical, or otherwithout
prior written permission of ZERO MEDIA
LLC.
Disclaimer
This is for informational purposes only.
Consult a physician before performing
this or any exercise program. I am not a
personal trainer, dietitian or nutritionist.
If you choose to work with the
forthcoming advice, you are agreeing to
accept full responsibility for your
actions.
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BULKING GUIDE
Table of contents
Intro ..................................................................... 3
How to gain weight ............................................ 4
Bulking vs cutting ............................................... 5
Clean vs Dirty bulk ............................................. 6 -7
What to eat ......................................................... 8-9
Supplements ...................................................... 10
Cardio and Bulking ............................................11
Training effectiveness ........................................12
Discipline over motivation.................................13
Contact me ..........................................................14
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BULKING GUIDE
Intro
Firstly, I want to congratulate you on taking the first steps
to changing your life for the better, putting on more
muscle mass will make you feel more confident
energized and powerful.
There is understandably a lot of frustration when it
comes to the process of bulking, especially when you find
yourself eating constantly just to be greeted with no
visible progress.
In this guide I will clear up all the misinformation
surrounding the topic and arm you with the knowledge
you need to make the right decisions about your diet and
exercise. By the end of this guide you will have
everything you need to achieve the real results you've
been looking for.
*Note*
If your looking to get into calisthenics, pairing this guide
with the calisthenics beginner program will yield the best
results. Otherwise feel free to use any training style of
your choice as it will also be effective.
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BULKING GUIDE
How To Gain Weight
Putting on more weight is usually something people avoid, but
for someone with a high metabolism this can be a very difficult
process as you eat constantly and see no progress.
In order to gain weight all you need to do is be in a Calorie
Surplus (CS).
A CS being when you consume more calories than your body
needs for its daily maintenance. In order to do this you first need
to calculate your Basal Metabolic Rate (BMR) to determine how
many calories you need per day.
To calculate your BMR use this formula:
Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height
in cm) – (5.677 x age in years)
Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x
height in cm) – (4.330 x age in years)
Once that's completed you need to consume about 500 calories
more than what you need to be in a sufficient surplus.
That's it.
However, Its not enough to just eat constantly to gain a ton of
weight. We need to make sure we are building lean muscle mass
instead of packing on fat.
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BULKING GUIDE
Bulking vs Cutting
Bulking Cycle (Clean or Dirty): The time period where you are
training consistently and eating in a calorie surplus with the goal of
gaining muscle mass and strength.
*Note*
Clean and Dirty Bulk elaborated on Page 7
Cutting Cycle: The time period where you are training consistently
and eating in a calorie deficit with the goal of reducing bodyfat and
becoming leaner.
The first thing to take into account when considering Bulking or
cutting is your end goal. Do you just want to pack on as much muscle
as possible, or are you going for a leaner more athletic look. The
answer to this question will determine how long you will be bulking
for.
However, since the answer to that question will differ depending on
the individual its not the best idea to start off by setting a strict time
frame for your bulking phase. It also isn't really possible to predict
how fast you'll gain muscle because of factors like genetics and
program structure. Forcing yourself to stop bulking because of
superficial timeframes will only hurt your progress.
The best strategy would be to keep a close eye on your progress
week to week and make adjustments where they're necessary. For
example if you feel like your gaining a bit too much fat during your
bulk then switch into a cut to reduce your bodyfat percentage and
lean out.
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BULKING GUIDE
Clean vs Dirty Bulk
Dirty Bulk
Pros:
You will gain muscle quicker
Easier to do since there are no restrictions on what can be
eaten so long as a calorie surplus is reached
Cons:
More fat will be gained
No strict diet, eat everything and everything (Usually results
in eating excessive amounts of processed/fast food). In most
cases macros wont be tracked
Eating an excessive amount of fast food for a long period of
time can negatively impact your health.
Clean Bulk
Pros:
A clean bulk will minimize the amount of fat you gain
making it easier to cut, but results are slower.
Everything is calculated, leading to a controlled calorie
surplus where every macronutrient, micronutrient and
calorie is accounted for.
The healthier option
Cons:
Results will come slower than a dirty bulk
This method can be very restrictive and time consuming
It will take more time to prepare meals
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BULKING GUIDE
Clean vs Dirty Bulk Pt.2
In conclusion there are three options, Clean, Dirty or a mix
of both
Its up to you to decide which one aligns with your goals the
most
In my personal opinion I believe that too much of one thing
is never good so I would opt for a mix of both. A diet that has
controlled elements but isn't super restrictive. allowing me to
get the proper calorie intake while keeping my health in
mind.
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BULKING GUIDE
What To Eat
When deciding what to eat for your bulk its important to choose foods that
make consuming calories easier, foods with low fiber can be a good choice
since fiber keeps you satiated for longer making it harder to get in enough
meals for the day
Foods/Meals:
Pasta (Personal go to) - Pasta is high in carbs which is essential for giving your
body the energy it needs for training, add a sauce packed with lean protein and
you have a solid meal packed with carbs and protein.
Rice + Protein source (Low fat) - Good source calories carbs and protein, easy
to make (Ex. Fried rice, rice and stew, Rice with beef)
Heavy Duty Oatmeal ( Oats, Peanut butter etc) - Good source of Carbs that
also aids in digestion (Has a lot of fiber)
Nuts - Very calorie dense, can be snacked on even when you are full
Mega shakes (Daily) - Whole Milk, whey protein, peanut butter, oats (Quick
and easy way to pack in extra carbs and protein for the day)
Low fiber fruits - Helps overall health and pack in extra calories
Whole eggs (Not just egg whites) - Good source of Calories, Proteins and Fats
High calorie Vegetables - Peas and Corn
Protein Pancakes - Good source of Carbs and protein (add protein powder,
peanut butter etc)
Peanut Butter and Jelly Sandwiches - Quick and easy to make Good source of
calories and protein
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BULKING GUIDE
What To Eat 2
Avocados - Good calories and healthy fats help optimize your testosterone.
Salmon - High in calories and Good fats
Notes and Tips:
Understand the importance of Protein Sparing. We want the protein we
consume to be used to rebuild our muscles, we don't want our body to use
protein for energy
Carbs = energy, you need energy
Carbs - Increase your strength and power output during your weight lifting
session
Use carbs to fuel your body, sparing protein to be used to rebuild your
muscles
Consume about 4 to 7 grams of carbs per kilo of bodyweight
Majority of your meals should be made up of whole food, do not supplement
meals with protein shakes
Eat your two biggest meals for breakfast and after your workout
Re-evaluate your progress every few weeks to adjust your strategy. If you are
noticing that you are gaining more fat than muscle, try decreasing the amount
of carbs and fats
If you notice that you are not gaining any weight, even though you are hitting
your caloric goal, you need to be eating more
The goal is to be gaining around half a pound to a pound and a half of muscle
every week
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BULKING GUIDE
Recommended Supplements
Creatine - This is the worlds most popular and effective supplement
for increasing muscle mass and strength. (Safe)
Protein powder - Protein is essential for muscle growth and a protein
shake can be a quick and easy way to get your daily protein intake.
Casein vs Whey protein:
Casein - Slower digesting, better for before bed, will slowly release
throughout the night
Whey - Faster digesting/ absorption, better for after workout
*Notes*
I have only listed the supplements that I have taken for my bulking
journey, there are a number of supplements people can take to
aid in their journey but I will not recommend supplements I have
not tested myself
Supplements are helpful for growth but that's all they are
Supplements to your training
Do not believe that you cannot do your best without them
They are not required.
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BULKING GUIDE
Cardio and Bulking
Having decent cardio conditioning will help you with your
lifts that enter the higher rep ranges as well as help you
recover faster in-between sets
Long periods of time without any cardio will cause your
overall conditioning to decrease, which will make
transitioning into the cut cycle that much more difficult
How can cardio impact muscle growth:
Cardio in moderation will not have any negative effects
on your muscle growth.
Excessive cardio during a bulking phase can lead to
reduced muscle growth and recovery, too much of
anything can be detrimental
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BULKING GUIDE
Training Effectiveness
Bulking isn't just about what you eat, you also need to be
training effectively. This means properly incorporating
progressive overload into your training
Progressive overload
An important term to be familiar with. This is the increase in
stress placed on the body over time. If you continue to perform
the same exercises without increasing the difficulty or adding
different variations you will plateau and stop seeing progress.
This is why its important to keep track of your progress so you
can know when it might be time to move on to harder variations.
This can be done by either increasing the number of reps per
set, increasing the number of sets or by progressing to a more
difficult variation of an exercise.
(Ex.1 Pullup *Easy* -> Weighed Pullup *Harder* )
Compound Exercises
In simple terms, Compound exercises are exercises that allow
you to train multiple parts of your body at the same time, this
can make your workouts more efficient while increasing your
overall strength and muscle growth.
(Examples: L sit pullups, pushups, handstand pushups)
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BULKING GUIDE
Discipline Over Motivation
You now have all the information you need to begin your
weight gain journey, but now comes the hardest part, staying
consistent. There will be a lot of distractions and temptations
and you won't always feel motivated to keep going.
This is where discipline comes, motivation comes and goes
but discipline is the backbone of any journey. Without it we
can be easily swayed and taken off our path
If this is something you want to do for yourself you need to
push through, eliminate distractions and resist temptations,
this is not just a passing fad its a new lifestyle.
This means no low effort training, no weeks off, no "I'll start
tomorrow".
Start now and don't look back, you wont regret it.
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BULKING GUIDE
Contact Me
Tiktok: @Malky_malk
Instagram: @Malky_malk
Youtube: @Malky_malk
Email: zeromediaxy@gmail.com
Discord: linked in my Instagram Bio
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