Definition
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.
Real questions
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.
Stack with
Caloric SurplusEating more calories than you burn, supporting muscle growth.CuttingA deliberate fat loss phase eaten in a calorie deficit while training hard to preserve muscle.Macros (Macronutrients)Protein, carbs, and fat — the three nutrients that supply calories.HypertrophyThe growth of muscle fiber size in response to resistance training.
Put it to work
Coach Foster builds your program around bulking and the rest of the fundamentals, shaped to your body and your week.