What is the Bulk Period?

Bulk period is the period in which we provide maximum muscle growth by gaining weight. We get more calories than we burned during the Bulk period. Over time, the weight of the scale goes up and we work out weight training and muscle. In the bulk period, our fat ratio is slightly increased.

After the end of the period Bulg period by entering the period of this fat rate by reducing the muscle loss to a minimum. Thus, we have both muscular and aesthetic appearance.

Dirty Bulk Is Clean Bulk?

We can apply the Bulk period in two ways. It is usually called clean (neat) bulk if it is fed with clean food and we take a slow weight. If we eat everything that comes before us and we gain fast weight, it is called dirty bulk.

Dirty bulk is not a method I suggest. Because the food quality will be low, it will not be healthy in the long term.

An uncontrolled diet with poor quality foods can lead to problems such as diabetes, blood pressure, and kidney disease. At the same time, because of the very fast weight to be taken, most of the weight we will get fat and it will be quite difficult to burn fat during the period of incision. Therefore, we are more likely to lose more muscle while trying to burn extra fat.

So if we don't have to worry about speed up quickly, the best method we can follow is clean bulktur.

If we want to continue to improve our body in the following years, we should also give importance to our health.

Mostly foods with high nutrient quality should be consumed. Muscle development is not a fast occurring event. So we must gain weight slowly. In this way, we can be sure that most of the weight we get is muscle mass.

So I'm going to be writing about clean bulk, clean bulk.

Calculating Our Daily Calorie Requirement

Regardless of our purpose, the first thing we need to do when creating a diet plan is to find out how much calories we need. After finding our daily calorie need, we can add or add calories according to our goal.

In this way, our diet is shaped. Since we are talking about the weight gain period in this guide, we must first find our basal metabolic rate. The basal metabolic rate is the energy required to maintain the vital functions of the body at rest. Our basal metabolic rate will give us a caloric value. When we add our activity factor to this value, we find our daily calorie need.

Creating Calorie Surplus

Once you have found our daily calorie need, you have to create more calories in order. Since we are in the Bulk period, our aim is to gain weight. We need to take more calories than we burn to gain weight. This is called creating an excess of calories.

We can only get stronger calories by burning and develop muscle. But in this way, it is difficult to see maximum muscle development. Development will progress more slowly. In Bulk period, we need to create more calorie surplus as maximum muscle development with minimum fat intake in target time period. So how much calories should we create?

How much we aim to gain weight, muscle, although we have to keep our fat ratio under control. Our oil ratio should not increase or should show a minimum increase. To accomplish this, we must adjust the calorie excessively.

For example, an excess of 1000 calories will cause us to take too much fat. Because muscle development does not occur quickly. 1000 calories per day means more than 7000 calories per week. 7000 calories 1 pounds. If we could gain 1 kilogram of muscle a week, it would have weighed 4 kilos in 1 month and 48 kilos in a year. We can't get 48 kilos of muscle a year. That's why we have to gain weight. When supported with proper training, we can develop muscle by keeping fat intake to a minimum.

An excess of 250-500 calories would be appropriate. For example, an athlete with a daily calorie requirement of 2500 calories can gain weight with 2750 calories and develop muscle. This calorie surplus can change as calories increase. For an athlete who needs very high calories, an excess of 250 calories may not be enough to create a change.

That's why we can count the calorie surplus value as 10% of our daily calorie need. For example, an athlete who needs 3500 calories would be sensible to take 3500 + 350 = 3850 calories in bulk.

Macro Nutrients

We've calculated the calories we have to take. It came to regulate macro nutrients. Creates macro nutrients. These are protein, fat and carbohydrate.


The need for protein in athletic nutrition will be higher than in sedentary (inactive) individuals. Because we'il do more damage to our muscles. So we need more nutrients to renew. 1.6 g protein per kg body weight (kg) will be sufficient for muscle regeneration. This value may increase as protein progression decreases with age. If we take more protein than necessary, there are not enough calories for fat and carbohydrates, which are important macros.


Oil is absolutely essential. It is important in joint health, body resistance, immune system and fat metabolism. It would be good to fill 20-30 percent of our calories. Since the oil has many calories, it will help us to gain weight.


Carbohydrate is our main energy source. Although carbohydrate is important for our performance, it comes after protein and fat during importance. After deciding on the required protein and fat calories, we complete the remaining calories with carbohydrates.

Let's remember how many calories the macros are:

• 1 gram protein = 4 kcal
• 1 gram carbohydrate = 4 kcal
• 1 gram fat = 9 kcal
If an athlete weighing 80 kg takes 1.8 pounds of protein,
80 x 1.8 = 144g protein alsa

If this athlete takes over 3000 calories with calorie excess and 30 percent of her calories are fat,
3000 x 30% = 900 calories
1 g fat = 9 calories
900/9 = 100g oil alsa

• 144 x 4 = 576 calories
• 100 × 9 = 900 calories
• 900 + 576 = 1476 calories
• 3000 - 1476 calories = 1524 calories (calories remaining for carbohydrates)
• 1524/4 = 381 g (required carbohydrate weight)

With such a calculation we can also find the required carbohydrate requirement


Summary Fat Burning Muscle Development
Protein 2 to 3.1 times the mass of fat-free mass 1,5 - 2,2 times grams of fat-free mass
Fat 0,9 - 1,3 times grams of oil-free mass At least 20% - 30% of calories
Carbohydrate Remaining amount to complete the calorie Remaining amount to complete the calorie

So how do we track our macro? We can use calorie and macro counter applications to implement our macro tracking. Most of these applications include gram and portions of nutrients, raw and cooked. In this way, 30 days to follow our macros to learn the macro content of nutrients and nutrients will allow us to get used to.

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