Traditional Bulking

Bulk up basically means eating more than your daily calorie needs.

There are 2 methods of bulking: bulking then cutting and clean bulking. I used to bulk then cut, but I would now encourage clean bulking, as it is much healthier.

Bulking then cutting entails exceeding your daily calorie needs by obscene amounts to gain as much weight as possible, and then cut down from there. Clean bulking on the other hand, means eating just above your calorie needs and getting your calories from “clean”/organic food.

I used to bulk then cut, and managed to gain 44lbs! Of course, I gained quite a bit of unwanted fats.

This section is about the merits of bulking then cutting. When you’re done, you can click on this link to read my blog post on clean bulking, which is what I recommend nowadays.

Why Bulk Up?

If you want to gain significant muscle mass which will allow you to stand out from the crowd and gain respect, you have to bulk up as an ectomorph.

Next, ask yourself, are you willing to grow fat for 3 to 6 months and then stand out from the crowd after that, or do you want to make small gains in muscle mass which will take much longer and in which case you won’t be as big? If you have answered yes to the first question, then you are ready to bulk up.

Muscles can only be built from fats, so for that to happen, you have to accept being fat through intense bulking up for a short period of time. It passes by quite quickly, trust me, I have been there before. The gains I made by bulking up more than made up for it.

Do you know?

That a lot of bodybuilders actually look and are fat in their off seasons! They don’t look anything like what you see during the fitness shows, exhibitions or on magazines. During this time, they will try to put on weight if they need. In other words, they bulk up during this time and then blast those fats into muscles for their next competition.

If you want a rough indication of how many calories to consume to bulk up, an example is Vince del Monte, who is an ectomorph and once, a skinny guy. He ate over 5000 calories per day and his weight rose from 149lbs to 208lbs!

His mantra was: to bulk up, you have to eat like hulk!


For those who are serious about bulking up, you definitely need an extra boost of protein and creatine in your diet. I will only recommend the best, and what I currently use: (it should be much cheaper if you buy direct from than from your local stores, which is true for my case)

1. Optimum 100% whey protein (Ranked #1 protein supplement on, ratings 9.1/10)

2. Optimum  micronized creatine powder (Ratings 8.7/10)

Other Articles in This Series

- Clean bulking
– Know how to calculate your calorie needs (What to eat)
– Ectomorph diet guidelines
– Food to eat to gain weight healthily
– Food to avoid to gain weight healthily
– When to eat to gain weight
Homemade weightgainer recipes
- Muscle Building Supplements
- Anabolic Cooking by Dave Ruel

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