Last Updated on January 7, 2021

Turn to the Professionals

Many people successfully bulk up on their own, but you increase your chances of success if you consult the professionals somewhere along the way. “What I’d recommend is not to jump into any crazy bulking diets that aren’t tailored to you,” says White. “Because, here’s the deal, especially for getting big: you eat a lot, you can gain weight, but you can gain more fat than muscle.” In order to achieve the kinds of gains you want, White advises finding a dietician and a personal trainer who can help you. You can also aim to find someone who performs both jobs, which will likely save you some money.

Get a Partner

Another excellent resource to take advantage of is your friends. If you know someone who has reached their own bulking-up goals, they can provide you with valuable advice that won’t cost you as much as a professional. Aside from the firsthand experience they offer, having a friend you can consult with can also keep you motivated and responsible.

Eat More, But Eat Well

White says that 80 percent of reaching this fitness goal is about diet. No matter how much you work out or how well you do it, what you eat will be a crucial factor in your success or failure. “You can’t add muscle weight without eating enough calories and proteins,” says White. Macronutrients is the buzzword right now, and the three you should focus on are lean to moderate-lean proteins for muscle growth, complex carbohydrates for energy, and essential fats to support the body’s metabolic processes.

To gain the weight you want, eat high-calorie healthy foods like almond butter, oils, avocados, nuts, red meats (such as steak), and complex carbs (think oatmeal and sweet potatoes). You also want to eat at least two fruits a day, if not more. Veggies are important too but can be filling.

Add About 500 Calories a Day

It’s true that some people need to double their calorie intake in order to bulk up. These hard gainers are often young with very high metabolisms. Most men should start their bulking journey more slowly. “To gain one pound a week, roughly, from nutrition, you have to add about 500 extra calories a day,” says White. “I’m not a big believer in fast weight gain or loss.” Gaining much faster than that generally indicates a gain of fat rather than muscle. If you increase your calories carefully, you should be able to figure out the amount that hits the sweet spot between bulk and bulge.