![bulk.png](https://files.peakd.com/file/peakd-hive/ebingo/Eos6fb8KLjxnNYdcJSta7bR7o1ejvYM6m6jrSxFLzKRpKDMjjAdqBZK6hCu1BJ8nVWT.png)
<a href="https://storyset.com/people">People illustrations by Storyset</a>



**Bulking** is a term that is constantly being thrown around at gyms and other fitness centers, but going about it wrongly is very common. Some people do not have a plan for what they want to get out of the exercise, some do not know the right kind of food to eat, and some do not have the right kind of program to go about it with.

I used to be one of those people, but *I have had to unlearn something and relearn some things.*

**Bulking** is difficult, but if you can plan out your **nutrition and exercise**, it can happen faster than you expect.

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# <center>Setting Goals</center>
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![image.png](https://files.peakd.com/file/peakd-hive/ebingo/AKSfeQrpqc8Mkc9QJaqFeLbS5jnzDYHLhfCjHUYgCdRgBUNSzx3NLX1aHJrFDYc.png)

<a href="https://storyset.com/people">People illustrations by Storyset</a>


This is supposed to be the first thing you should do. It is also the job of the **instructor** to help you with this plan so that you can watch yourself as you progress through the workout.

My goal for fitness has been to get **bigger, leaner, and stronger**, fashioned after the book “**Bigger Leaner Stronger**”. The question you have to ask yourself is how big, how lean, and how strong.

For me, it was over *80kg, at less than 10% body fat, and capable of benching my body weight for my working sets*. For the first and last goal, I’m at 90% of that goal, but for the second goal, I’ve achieved it already, and with time, I will achieve the others.

**Weight** is not the only metric to know if your bulk is working, but to me, it is the most well-rounded assessment of the body. Some people use chest width, arm circumference, and hip circumference. You could also try a combination of a few, especially if you are focusing on building muscle around a specific area.


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# <center>Diet Plan</center>
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![image.png](https://files.peakd.com/file/peakd-hive/ebingo/23xezScEa3uyp9Vu5hrXEEk7Wj4gJJ75W38vmyNujQ6eMg4TXRYp9ptMKKU9ut3qbeRJN.png)
<a href="https://storyset.com/people">People illustrations by Storyset</a>


**To build muscle**, you need to consume more **calories** than you can burn during the day. This doesn’t mean throwing in any high-calorie meal into your mouth because you are trying to beat your daily requirements; it means focusing on **high-protein diets, complex carbohydrates, and healthy fats (like omega-3).**

Some good sources of protein are **meats (chicken and beef), eggs, and legumes (black-eyed peas and soybeans).** The beauty of some of these **plant sources** of protein is that they have **complex carbohydrates** in them, so you don’t have to worry so much about having energy for the day and your workout.

If you are interested in building lean muscle, healthy fats like **omega-3** will provide long-term energy while you **burn fat and are satiated by the fat.**

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# <center>Workout Plan</center>
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![Online calendar-rafiki.png](https://files.peakd.com/file/peakd-hive/ebingo/AK55aHKC7ktecvKkvPUdxGKX5Y16rQPb123PoN3C5NrcUZUaFSjVRybWYTEEUqu.png)

<a href="https://storyset.com/people">People illustrations by Storyset</a>


While setting goals, you should also be interested in making a workout plan to see your goals through. The most important muscle groups are those on the **chest, back, shoulders, legs, and arms**. When you cover all these groups, you tend to touch other smaller groups and go over some groups twice in the week.

Take **triceps**, for example. While doing a chest program, you are extending your arms and working out that muscle group. It is the same thing when you are doing shoulder programs, and on the arm days, you cover the triceps and the biceps.

I also like to add calf and biceps to some days so the whole body gets worked out.

While you are working on these muscles every week, it is important to note the amount of weight you can carry during your sets.

Your workouts should be broken into **sets and reps**. **Reps** **mean repetitions**, and they should be about **4 to 6 reps** for maximal gains in strength and muscle. Your sets should include warm-up sets that progressively reach your **1 rep maximum**. That’s the heaviest weight you can carry in with one repetition (have a spotter watch you for squats, bench presses, and military presses).


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# <center>Sleep and Rest</center>
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![image.png](https://files.peakd.com/file/peakd-hive/ebingo/23xpTh4w4hPAszzVhq7dFKF7WtpDsE6CMSMZWGXqKfVt9ezQZChDKE892hyab5wFvcziF.png)
<a href="https://storyset.com/people">People illustrations by Storyset</a>

The muscles are weakened during a workout, which is an **injurious process** that produces toxins. However, after providing an adequate amount of protein, the muscles grow stronger and can lift heavier weights than before. But, you need to let them rest.

Even during your daily activities, your muscles are contracting and relaxing. You may even feel discomfort due to this activity throughout the day. However, if you rest long enough, usually **6 to 8 hours of sleep**, you allow your muscles to be cleared of the toxins produced during your workout, and they can **replace damaged tissue and grow**.

*Your workout is not complete if you are not getting an adequate amount of sleep.*


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# <center>Conclusion</center>
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![Pray-pana_#g1240.png](https://files.peakd.com/file/peakd-hive/ebingo/23xf11RDJQH6i3rLtZwnQTjAEXGPoeRziySVS6gB8kXiNh5rNb35Hawb1tVLo7854kiZ6.png)
[Inkscape.org](Inkscape.org)

In conclusion, **bulking** is a challenging yet achievable fitness goal. However, it requires careful planning and dedication to achieve optimal results. The first step towards a successful bulk is setting clear and realistic goals, which should be monitored throughout the workout.

A balanced diet that provides **sufficient calories, proteins, complex carbohydrates**, and healthy fats is also critical for building lean muscle. It's also essential to follow a well-structured workout plan that covers all major muscle groups and incorporates warm-up sets, reps, and progressive overload.

Finally, adequate **sleep and rest** are vital to allow the body to recover and repair. With patience and consistency, anyone can achieve their **bulking goals and transform their physique**.

![Pray-pana_#g1240.png](https://files.peakd.com/file/peakd-hive/ebingo/23xf11RDJQH6i3rLtZwnQTjAEXGPoeRziySVS6gB8kXiNh5rNb35Hawb1tVLo7854kiZ6.png)
[Inkscape.org](Inkscape.org)



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What is your approach to planning out your nutrition and exercise when bulking? Do you focus on weight as the primary metric to measure progress, or do you use other measurements?




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# <center>References</center>
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- [Healthline](https://www.healthline.com/nutrition/bulking#:~:text=Bulking%20is%20the%20muscle%2Dgaining,while%20weight%20training%20(%201%20).)

- [Medical News Today](https://www.medicalnewstoday.com/articles/bulking)