Tag: Healthy bulking

Sattu, a traditional flour made from roasted Bengal gram, is known for its versatility in helping with both weight loss and weight gain, depending on its preparation. The key to using sattu for weight gain lies in combining it with other calorie-dense ingredients to create a surplus, rather than relying on the flour alone.

Research suggests that consistently consuming a moderate calorie surplus is the key to healthy weight gain, as it provides the necessary fuel for building muscle mass. This article provides a comprehensive overview of what should my calories be to gain weight, including how to calculate your needs and structure your diet effectively.

According to the ISSN, a daily protein intake of 1.4–2.0 grams per kg of body weight is sufficient for muscle growth. This fact underscores the importance of knowing exactly which food to eat to bulk up, as a strategic diet is fundamental to building muscle mass.

Research indicates that liquid calories don't trigger the same satiety response as solid foods. This makes liquid calories valuable for those asking, "is it okay to drink calories on bulk?".

According to nutrition experts, achieving healthy weight gain requires a consistent calorie surplus paired with adequate nutrients, something many people find challenging due to busy schedules or poor appetite. This is where meal prep becomes a game-changing strategy, making it simpler and more sustainable to reach your fitness goals.

While a caloric surplus is necessary for muscle growth, many mistakenly believe a bulk means eating any and all junk food. This "dirty bulking" approach has significant drawbacks, so it is crucial to understand if you should eat everything while bulking.

According to the Centers for Disease Control and Prevention (CDC), improving eating habits can lead to lasting changes in body composition. For individuals aiming to increase weight gain, understanding the right strategies is crucial for achieving healthy and lasting results, rather than just adding unhealthy fat.

According to a 2018 study in the Journal of the International Society of Sports Nutrition, a controlled, slower approach to weight gain resulted in more lean muscle mass and less body fat than a rapid, high-calorie approach. This evidence points to why lean bulking is often considered the superior strategy for those serious about building a strong, healthy physique.

A 2019 study in *Eating and Weight Disorders* linked engagement in bulking cycles with a stronger drive for muscularity and potential eating disorder pathology in some individuals. The question is, is bulk eating bad for everyone, or is there a more nuanced reality to this popular fitness strategy?

According to a 2023 study on resistance-trained individuals, those who consumed a moderate calorie surplus (5–20% above maintenance) achieved similar muscle gains with significantly less body fat accumulation than those on a higher surplus. This demonstrates the importance of a strategic, not excessive, approach to fueling muscle growth. So, how many calories should I eat when gaining muscle? It's a calculated process that begins with finding your maintenance calories and adding a precise surplus.