Definition
The full breakdown. What it is, why it matters, how to use it.
Bulking is a calorie surplus phase aimed at building muscle. A 'lean bulk' runs 5–15% above TDEE, gaining 0.25–0.5% of bodyweight per week. Going faster — 'dirty bulks' — adds fat at a 2:1 ratio and forces longer cuts later.
Q & A
Real Questions
Question 01
How long should I bulk?
12–24 weeks until you reach 15–18% body fat, then cut back to 10–12% before the next bulk.
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Related Terms
- Nutrition
Caloric Surplus
Eating more calories than you burn, supporting muscle growth.
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Cutting
A deliberate fat-loss phase eaten in a calorie deficit while training hard to preserve muscle.
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Macros (Macronutrients)
Protein, carbs, and fat — the three nutrients that supply calories.
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Hypertrophy
The growth of muscle fiber size in response to resistance training.
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