28 January 2025

How To Bulk Like A Pro (Using Science)

In the latest video from fitness creator Jeff Nippard, titled "How To Bulk Like A Pro (Using Science)," he shares his insights and experiences from a year-long bulking journey. If you're looking to build muscle effectively without excessive fat gain, this video is a must-watch. But if you don’t have the time to sit through the entire thing, we’ve summarized the key points for you.

The Case for Bulking

Jeff begins by addressing common misconceptions about bulking. Many people believe that traditional bulking methods lead to excessive fat gain, a notion often dismissed as "bro science." However, Jeff argues that a well-structured bulk can lead to significant muscle gains without the unwanted fat. He emphasizes that while "main gaining" (maintaining weight while trying to gain muscle) is possible, it won't yield the same results as a proper bulk.

Key Components of a Successful Bulk

1. Caloric Surplus: To bulk effectively, you need to consume more calories than you burn. Jeff suggests a surplus of 5-10% above your maintenance calories. For example, if your maintenance is 2800 calories, aim for around 3000 calories during your bulk.

2. Rate of Weight Gain: Jeff advises that beginners should aim to gain 1-2% of their body weight per month, while intermediate lifters should target 0.5-1%. This slow and steady approach helps minimize fat gain.

3. Macronutrient Breakdown:

   • Protein: Aim for 0.7 to 1 gram of protein per pound of body weight. Jeff himself consumes about 170 grams of protein daily.
   • Fats: Keep fat intake between 20-30% of total calories. Jeff recommends around 80 grams of fat per day on his 3000-calorie bulk.
   • Carbohydrates: Fill in the remaining calories with carbs, which are essential for energy and recovery.

4. Training Regimen: Jeff stresses the importance of maintaining a rigorous training schedule. He recommends training at least 3-5 times a week, focusing on progressive overload to stimulate muscle growth.

5. Cardio: Contrary to popular belief, Jeff suggests incorporating moderate cardio into your routine. This can help maintain cardiovascular health and improve overall performance in the gym.

6. Supplements: While Jeff mentions basic supplements like creatine and protein powder, he also highlights the importance of omega-3s, magnesium, and vitamin D for overall health and muscle gain.

Sample Daily Meal Plan

Jeff shares a glimpse of his daily meals during the bulk:

• Breakfast: Egg whites, whole eggs, oats, and blueberries.
• Pre-Workout Meal: Lean ground turkey, jasmine rice, Greek yogurt, and fruit.
• Post-Workout: Protein shake and a banana.
• Dinner: Flexible options like chicken, potatoes, and vegetables.
• Snacks: Greek yogurt with honey and peanut butter, plus some sweets if calories allow.

Key Takeaways

• Commit to a structured bulking plan to maximize muscle gain while minimizing fat.
• Monitor your caloric intake and adjust based on your weight gain progress.
• Focus on a balanced diet rich in protein, healthy fats, and carbohydrates.
• Maintain a consistent training schedule to ensure muscle growth.
• Incorporate cardio to support overall health and performance.

By following Jeff's science-based approach to bulking, you can effectively build muscle while keeping fat gain in check. If you're serious about your fitness journey, consider implementing these strategies into your routine. Happy bulking!