Physical Address
304 North Cardinal St.
Dorchester Center, MA 02124
Key Takeaways
- Aim for a caloric surplus of 10–20% above maintenance (e.g. ~3000–3500 kcal/day for hardgainers) combined with progressive resistance training
- Standard macro split: 25–30% protein, 40–60% carbs, 20–30% healthy fats, adjust per individual response and training volume
- Choose between clean bulking (lean, whole foods) or dirty bulking (higher calorie, occasional indulgences) based on goals and health trade-offs
- Plan 4–6 meals daily, batch-cook staples, use snacks and shakes to reach calorie goals without overeating volume Berry Street
- Hydration, timing, supplements (protein, creatine), and progress logging are vital for successful bulking cycles
1. Setting Your Calorie & Macro Goals
Calorie Surplus Strategy
- Estimate maintenance calories via online calculator or tracking
- Add ≈20% (~300–500 kcal/day) for sustainable lean bulk; hardgainers may start higher (~22 Cal/lb)
- Monitor weight weekly; adjust by ±200–300 kcal as needed
Macronutrient Breakdown
- Protein: 1.6–2.4 g/kg body weight (~0.7–1 g/lb); essential for repair and hypertrophy S
- Carbohydrates: 40–60% of total calories for energy and glycogen replenishment
- Fats: 20–30% from healthy sources (olive oil, avocado, nuts) for hormones and satiety.
2. Food Choices: Clean vs Dirty Bulking
Clean Bulk Focus
- Sources: lean meats, eggs, oily fish, legumes, dairy, oats, rice, sweet potatoes, whole grains, nuts, avocado
- Healthier long-term; less fat gain, better insulin sensitivity
Dirty Bulk Options
- Occasional inclusion of calorie-dense foods (burgers, mass-gainer shakes, peanut butter, whole-fat dairy)
- Quicker caloric surplus but higher risk of fat gain, insulin resistance, and increased cutting phase Reddit
Comparative Table
| Bulk Style | Calorie Speed | Fat Gain? | Long-term Health | Best For |
|---|---|---|---|---|
| Clean Bulk | Moderate | Lower | Better | Sustainable lean mass gain |
| Dirty Bulk | Fast | Higher | Mixed | Fast weight gain, short term |
3. Sample Meal Plans (Western & Indian Options)
Western-Style 3000 kcal Day
Meal 1: 4 eggs scrambled, oats with banana and peanut butter, glass of milk
Snack: Whey shake + handful almonds
Meal 2 (Lunch): 8 oz chicken breast, quinoa, broccoli, olive oil
Snack: Greek yogurt with berries + granola
Meal 3: Salmon, rice, spinach
Evening Snack: Casein shake or cottage cheese + fruit
Indian-Style 3000 kcal Day
Meal 1: Vegetable omelette with paneer + whole-wheat chapati + banana-lassi
Snack: Peanut butter sandwich or toasted besan chilla
Meal 2: Grilled chicken or paneer tikka, brown rice, dal, mixed veg
Snack: Roasted chana & banana smoothie
Meal 3: Fish curry or rajma with rice, spinach sabzi
Evening Snack: Milkshake with oats or homemade mass gainer
4. Meal Prep & Logistics
- Prepare bulk foods (rice, proteins, legumes) for 3–4 days ahead; use different seasonings to avoid monotony
- Use meal prep containers and mix flavors (e.g., Mexican wraps on Day 1, Indian thali on Day 2)
- Snack ideas: nuts, high-protein shakes, energy bars, oats cups
- Track intake via diary or app; weigh weekly
5. Hydration, Supplements & Recovery Support
Hydration
- Drink at least 1.5–2 L water daily; add electrolyte drinks post-workout if sweating heavily Berry Street
Supplements
- Protein powders (whey/casein/plant) to meet daily intake
- Creatine monohydrate to support strength and muscle fullness
- Optional: Omega‑3s, multivitamins, vitamin D if diet lacks variety
Recovery Tools
- Prioritize sleep (7–9 hrs)
- Use progressive overload training cycles alternating heavy/low-rep and lighter/higher-rep sessions
6. Progress Tracking & Adjustments
- Weekly weigh-in, body measurements, strength log
- Track energy, digestion, workouts
- If weight gain stalls for 2 weeks: add 200–300 kcal, increase carbs slightly
- Post-bulk: incorporate a cutting phase (~10–12 wk) with mild calorie deficit while preserving muscle—trim fat and reveal gains
Summary & Strategy Recap
- Use a moderate caloric surplus + macro-guided diet + resistance training for lean mass gain
- Choose or mix clean and dirty bulking depending on pace and tolerance
- Plan and prep meals across Western or Indian cuisine with macros balance
- Support hydration, recovery, and supplements sensibly
- Track consistently, adjust calories, then transition to a structured cut to refine physique
