Notifications
Clear all
To bulk without gaining too much fat, aim for a small calorie surplus rather than overeating.
- 🍗 Eat enough protein (about 1.6–2.2 g/kg body weight/day).
- 🍚 Maintain a small calorie surplus (around 200–300 calories/day).
- 🏋️ Focus on progressive strength training.
- 🥦 Choose mostly nutritious, minimally processed foods.
- ⚖️ Aim for slow weight gain—roughly 0.25–0.5% of body weight per week.
- 😴 Get enough sleep and recovery.
Topic starter
Posted : 03/09/2026 11:12 am
Start with a small calorie surplus so you gain muscle without adding excessive fat.
Posted : 03/09/2026 11:17 am