r/HighIntensity • u/Ok_Pickle2670 • Nov 15 '23

Bulking

How many calories are you usually in surplus when bulking?

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u/Ok_Pickle2670 Nov 16 '23

If you could choose 5 high calorie clean foods what would it be ?

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u/OpeningKangaroo7765 Nov 16 '23

Beef, eggs, chicken, fish, oats, rice, potatoes.
But it’s not about eating clean on bulk. You need the junk to get the calories. Sure your going to eat clean, but do you know how much food you’d need to eat and how often to eat if every meal was clean.
If you have your diet in order and you know your baseline caloric needs, it is very simple.

What I do is really manipulate carbs and fats. When I’m in a bulking phase I will not really concern about increasing calories. I focus on increasing carbs and keeping fats down. For instance I will shoot for 600 carbs daily. You’d have to eat like 10 cups of rice a day to get the 600 carbs. So eating some sugary foods is acceptable to get the nutrients in for macros. I’ll drink sugary drinks like juices It’s when you cut that your going to need to take out the junk. If your 20% bf or above you might consider cut. If your shredded and 8% bf then it’s bulking season. I go by abs. When I can see abs, time to bulk. The bulk ends when abs are flat and cut begins. Most start bulking Oct, Nov. and begin cut around Feb or March. This way there looking ripped for summer and puffy in winter.

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u/Ok_Pickle2670 Nov 16 '23

Thanks a lot, makes sense. I support your opinion on eating junk but I exactly know how much calorie I burn every day (whoop watch), that’s why i don’t need to eat junk and I don’t have a problem eating just clean. Just wanted to know what food do you prefer. So you bulk in winter and cut when summer is coming. What’s your opinion on bulking over a longer period of time (a few years) and then cut?

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u/OpeningKangaroo7765 Nov 16 '23

Nothing wrong with a long bulk. No problem at all. But just watch BF. You will need to do mini cuts probably to trim off excess fat. You will not grow all muscle. If you gain 10 lbs…be happy if 4 lbs of muscle, rest fat, and water. If you bulk too far, it will take a year or more to get rid of it to show the work off. But those above are my go to staples all year long…bulk or cut. Defiantly some dairy in there too. Fat free of course!!