THE BULKING GUIDE
Nutrition, Training and Recovery.
Overview
This is a bulking guide specifically designed to help skinny guys gain muscle and get stronger.
This programme is ideal for people with under 2 years of weight training, however anyone can
get results using it due to the fact that the workout plans are governed by progressive overload.
This guide also contains advice on nutrition and recovery, how many calories to consume and
how to track macros easily to ensure you hit necessary protein goals for the day. Lastly this
programme contains 2 workout plans. A 4 day a week workout plan and a 5 day a week workout
plan. Depending on your busyness and experience you can determine which programme is best
for you. This will all be explained later.
Nutrition
CALORIES AND MACROS.
A calorie is a unit of energy, calories are made from three macronutrients which are: carbs, fats
and protein. There are roughly 7700 calories in a kg of bodyweight. This means that if you eat
3850 calories above your maintenance per week (550 calorie surplus a day) you would gain
0.5kg per week. You must know in order to gain weight you must be eating in a calorie surplus. In
simple terms this means you will consume more calories than you burn on a daily basis, I will go
over how large this calorie surplus should be later and how to find the right number of calories for
you. In order to track your food easily on a daily basis I highly recommend downloading
myfitnesspal, as this allows you to swiftly track calories, protein, fats and carbs down to the gram
on a daily basis. I would recommend splitting your daily caloric intake into 3-5 meals at the same
time each day to maintain homeostasis (regular body rhythm) which will in turn help build more
muscle.
MACRONUTRIENT SPLIT
Both protein, carbs and fat play an important role in a healthy diet. Protein intake is the most
important to track and hit consistently as protein allows for the production of amino acids which
causes muscle growth. This may sound very complex, however all you must do is eat at least
1
2.2g of protein per kg of bodyweight for example if I am 50kg and I want to start bulking up I
should eat at least 110g of protein every single day as part of my diet. In terms of fat intake and
carb intake making up your total calorie intake this does not matter as much. I would always
recommend however taking a slightly higher carb approach whilst bulking over fats. This is due
to the fact that carbohydrates will give you more energy as in glucose and improve blood flow,
allowing your gym sessions to be more enjoyable and beneficial. Furthermore on this note you
should avoid refined unnatural sugars and unhealthy fat consumption, as this can cause lower
levels of testosterone resulting in less muscle gain on a bulk and larger fat gain.
MICRONUTRIENTS AND ELECTROLYTES
Micronutrients are vitamins and minerals needed by the body in very small amounts some of
these include: Vitamin A, Iron, Vitamin D and Vitamin C. Electrolytes are substances that are also
essential within the body. Some of these include: Sodium, Potassium and Magnesium. In simple
terms you should aim to eat 4-5 portions of fruit or veg from a wide range everyday to ensure you
hit these goals. If you are struggling to get some micronutrients within your diet, multivitamin
tablets can be very beneficial. Micronutrients and electrolytes help to prevent acne and poor skin.
I would also recommend the supplement creatine, which is fully natural. The dosage of 5g a day
seems sufficient.
HYDRATION
It is generally just very important to stay hydrated. You should aim to drink 3.7 liters of water a day
if you are a man and around 2.7 liters a day if you are female. This is what The U.S. National
Academies of Sciences, Engineering, and Medicine recommend for optimal water intake. You
may need more or less, this is just a recommendation and everyone differs, just make sure you
aren’t dehydrated throughout the day. Your urine should be clear to straw color.
SO HOW MUCH DO I NEED TO EAT AND HOW DO I ACTUALLY BULK UP?
There are two approaches to take when bulking up. The first approach is a lean bulk and the
second approach is the dirty bulk. For this section you will need to use:
https://www.calculator.net/calorie-calculator.html in order to work out your calorie maintenance.
From here you will add calories to this maintenance number depending on the bulking approach
you take below.
THE LEAN BULK
During a lean bulk the aim is to stay as lean as physically possible whilst bulking up and gaining
muscle. This is achieved through a small calorie surplus of around 300-500 calories above
calorie maintenance, with a focus on eating less junk food with the majority of calories coming
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from clean, healthy foods. To execute a lean bulk you would consume roughly 400 calories
above your maintenance daily whilst eating at least 2.2g of protein per kg of bodyweight. It is
important to note that as you get bigger and gain more tissue you will burn more calories and you
will need more protein, you must take this into account and ensure you are always in that roughly
400 calorie surplus. On a lean bulk each week you should aim to see a scale increase of
0.2-0.4kg. On a lean bulk it is advised at least 80% of your diet comes from clean foods. In my
opinion this is the best way to bulk up from a health perspective.
ADVANTAGES OF LEAN BULKING
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Better and clearer skin.
Little/no body fat gain.
Lower chance of digestion issues/bloating.
Less water retention/puffiness.
Better sleep quality.
DISADVANTAGES OF LEAN BULKING
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Takes longer.
May not be the best option for underweight guys.
Lower strength gains.
DIRTY BULK
During a dirty bulk the aim is to gain as much muscle in the shortest time as possible. However
due to the higher calorie approach taken during the dirty bulk more fat gain will be present
compared to the lean bulk approach, however strength gains and muscle mass will be higher on
this approach. During a dirty bulk you would consume 500-900 calories over your calorie
maintenance consuming at least 2.2g protein per kg of bodyweight. Additionally you would aim
to up the calories and protein as you gain weight staying in a roughly 700 calorie surplus a day.
The dirty bulk approach allows for more junk food/low nutritious food to be consumed, being
more lenient. On a dirty bulk you should aim for 0.4-0.75kg gain weekly. Weight gain faster than
0.8kg is simply just too fast and will definitely result in excess fat gain. A dirty bulk should
however be moderated. I would never recommend exceeding a 900 calorie surplus a day and at
least 65% of the diet should consist of healthy foods.
ADVANTAGES OF DIRTY BULKING
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Faster more rapid strength and muscle gain.
Ideal for underweight guys.
Ideal for skinny teenagers.
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DISADVANTAGES OF DIRTY BULKING
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Higher chance of acne skin compared to lean bulk.
Bloating.
Poor sleep problems.
A MIXED APPROACH.
Sometimes a mix between a dirty bulk and lean bulk is the best option. This would mean
following said steps above however a mixture between the two approaches. This would mean
eating in a 400-700 calorie surplus, eating 2.2kg of protein per kg of bodyweight. This approach
would require eating roughly 550 calories above maintenance. On a mixed approach you would
aim to gain around 0.3-0.6kg a week.
WEIGHING YOURSELF
You should weigh yourself weekly first thing in the morning at the same time after going to the
toilet, on an empty stomach. You should aim to gain 0.2-0.75kg per week depending on the
bulking approach you’d like to take.
FOOD IDEAS/BULKING FOOD OPTIONS
When bulking some may struggle to hit their calories or protein. These are some great food
suggestions to incorporate in order to hit these goals, some foods listed below are just high in
protein, some are just high in calories and some are both high in calories and protein.
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Whey Protein (High protein)
Waffles (High calorie)
Weetabix Minis (High calorie)
Cranberry Juice (High calorie)
Orange Juice (High calorie)
Chicken thighs (High calorie and protein)
Chicken breast (High protein)
Sausage (High calorie and protein)
Steak (High calorie and protein)
Peanut Butter (High calorie and protein)
Bagels (High calorie and protein)
Seeded Bread (High calorie)
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Bacon (High calorie and protein)
Bananas (High calorie)
Whole Milk (High calorie and protein)
Honey (High calorie)
BULKING NUTRITION MISTAKES
When it comes to bulking from a nutrition point of view there are a multitude of mistakes
that are made by skinny guys that prevent them from progressing and gaining muscle
mass. Here I have made a list of mistakes that skinny guys may make:
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Not tracking calories accurately and just guesstimating.
Not getting enough protein in the diet.
Not upping the calories and protein when their weight plateaus.
Not consuming enough essential micronutrients.
Sometimes skinny guys will eat way too many calories resulting in fat gain,
through a calorie surplus over 900.
Not drinking enough water (muscles are 76% water it is important to stay
hydrated).
Not weighing themselves consistently to see an increase over time.
Cardio is good for heart health, however excessive amounts can burn
unnecessary calories making it harder to eat enough in order to gain mass.
FINAL TIP: IF YOU ARE NOT GAINING WEIGHT YOU ARE NOT IN A CALORIE SURPLUS, YOU
NEED TO EAT MORE CALORIES.
RECOVERY
In order to recover adeqautely from training you should aim to sleep at least 8 hours a night. 7-10
hours of sleep seems to be the optimum amount for humans. Here I have put together some tips
in order to sleep better without interruption.
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Exogenous zeitgebers (light from phone screens, tv’s, computer etc) should be
turned off 30 minutes before going to bed.
Clean sheets, regularly wash sheets for a more comfortable sleep.
Give at least 2 hours before the last meal of the day and go to bed.
Don’t drink too much water before bed.
Try to go to bed at the same time each night, and wake at the same time.
THE WORKOUT PROGRAMME
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In this section there are 2 workout plans to choose from. The first is a 4 day a week programme.
With a focus on full body workouts. The seconds is a 5 day a week programme with a focus on
more isolation within specific muscle regions. In my honest opinion if you are a complete
beginner in the gym I would recommend starting on the 4 day a week plan and then after 6-8
months switching to the 5 day a week split. If you are familiar with the gym and have trained for at
least 7 months I would recommend going on the 5 day a week split.
PROGRESSIVE OVERLOAD
Progressive overload is the process of gradually increasing the load of your lifts over time in
order to keep providing a stimulus for muscle growth to occur. It is important to progressive
overload. In order to do this you would take this approach. For the first 3 weeks of running the
programme you should keep the weight on each exercise the same and master form. If you have
the technique nailed and you are comfortable with the exercise you can start progressing in
weight. When it comes to compound movements (squat, bench and deadlift) add 2.5kg weekly.
On isolation exercises, add 1kg whenever you feel comfortable with the current amount of weight.
If you are no longer able to add 2.5kg to compound movements, reduce the weight by 10% and
do the process again. If this does not work you should take a deload week in which you half the
amount of weight for every single exercise for a week. This is important as it allows for your body
to rest and prevents overtraining, which can have a negative impact on muscle growth. The aim
of the game with these workout plans is to go as heavy as possible on each lift without sacrificing
form. In simple terms try to lift more weight every week.
DURATION
Each workout on either programme should last approximately 70-100 minutes.
DEFINITIONS
RPE: RPE (Rate of perceived exertion) determines how difficult a set will be from a scale of 1-10.
An RPE of 8 means you could do 2 more reps of an exercise till absolute failure.
CARDIO
Some people believe that you shouldn’t do any cardio whilst bulking as it burns unnecessary
calories however cardio has been shown to drastically improve mental health and heart health,
for this reason I would recommend a short 2-3 mile walk per day. Make sure to factor in this
cardio into your overall calorie consumption. To make sure you still are in a calorie surplus.
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THE PLANS
4 DAY A WEEK BUILDER
This 4 day a week muscle builder workout plan is ideal for people looking to bulk up. In my
opinion this programme is great for beginner/amatuer lifters. It is also ideal for students as the
plan involves going to the gym 4 days a week.
MONDAY (FULL
BODY 1)
SETS
REPS
RPE
REST (MIN)
TIPS
BARBELL
SQUAT
3
5
7
3
KNEES TRAVEL
OUTWARDS
ALIGNED WITH
FEET
BENCH PRESS
3
5
7
3
SLIGHT ARCH
IN BACK, KEEP
BUM ON
BENCH
PULL UPS OR
LAT PULLDOWN
3
8
8
2
ENGAGE BACK
SLOW
CONTROLLED
REPS
MILITARY
PRESS
3
8
8
3
(KEEP BACK
STRAIGHT
PUSH BARBELL
UPWARDS)
BICEP CABLE
CURLS
3
8
8
2
USE THE FLAT
BAR AND KEEP
ELBOWS STILL
STANDING
FACEPULLS
1
20
8
0
SLOWLY
PERFORM,
KEEP FEET
PLANTED
STANDING
CRUNCHES
1
20
8
0
PERFORM
USING CABLE
ROPE
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TUESDAY (ARM
1)
SETS
REPS
RPE
REST (MIN)
TIPS
BICEP CABLE
CURLS
4
8
8
2
USE THE FLAT
BAR AND KEEP
ELBOWS STILL
TRICEP
PUSHDOWN
4
8
8
3
USE THE FLAT
BAR AND KEEP
ELBOWS STILL
(PUSH WITH
TRICEPS).
CLOSE GRIP
INCLINE BENCH
4
8
8
2
ENSURE A
CLOSE TIDY
GRIP
CHIN UPS OR
REVERSE GRIP
LAT PULLDOWN
4
8
8
2
IF YOU
CANNOT DO 8
CHIN UPS DO
REVERSE GRIP
LAT
PULLDOWNS
EZ BAR SKULL
CRUSHERS
4
8
8
3
LET THE
TRICEPS DO
THE
MOVEMENT
KEEP ELBOWS
STILL
HAMMER
CURLS
4
8
7
3
KEEP ELBOWS
STILL
8
WEDNESDAY
(FULL BODY 2)
SETS
REPS
RPE
REST (MIN)
TIPS
BARBELL
SQUAT
3
5
7
3
KNEES TRAVEL
OUTWARDS
ALIGNED WITH
FEET
BENCH PRESS
3
5
7
3
SLIGHT ARCH
IN BACK, KEEP
BUM ON
BENCH
DEADLIFTS
1
5
7
0
KEEP BACK
STRAIGHT
SEATED DB
SHOULDER
PRESS
3
8
8
3
TUCK ELBOWS
IN SLIGHTLY
TRICEP
PUSHDOWN
3
8
8
2
USE THE FLAT
BAR AND KEEP
ELBOWS STILL
STANDING
FACEPULLS
1
20
8
0
SLOWLY
PERFORM,
KEEP FEET
PLANTED
STANDING
CRUNCHES
1
20
8
0
PERFORM
USING CABLE
ROPE
9
FRIDAY (FULL
BODY 3)
SETS
REPS
RPE
REST (MIN)
TIPS
BARBELL
SQUAT
3
5
7
3
KNEES TRAVEL
OUTWARDS
ALIGNED WITH
FEET
BENCH PRESS
3
5
7
3
SLIGHT ARCH
IN BACK, KEEP
BUM ON
BENCH
PULL UP OR
LAT PULLDOWN
3
8
8
2
ENGAGE BACK
SLOW
CONTROLLED
REPS
MILITARY
PRESS
3
8
8
3
(KEEP BACK
STRAIGHT
PUSH BARBELL
UPWARDS)
BICEP CABLE
CURLS
3
8
8
2
USE THE FLAT
BAR AND KEEP
ELBOWS STILL
STANDING
FACEPULLS
1
20
8
0
SLOWLY
PERFORM,
KEEP FEET
PLANTED
HANGING LEG
RAISE
1
20
8
0
TRY NOT TO
SWING
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5 DAY A WEEK BUILDER
This 5 day a week muscle builder workout plan for bulking is ideal for amatuer to advanced lifters
with this programme you follow a more advanced and isolated training programme.
MONDAY
(CHEST 1)
SETS
REPS
RPE
REST (MIN)
TIPS
BENCH PRESS
4
8
7
3
SLIGHT ARCH
IN BACK, KEEP
BUM ON
BENCH
INCLINE BENCH
PRESS
4
8
7
3
SLIGHT ARCH
IN BACK, KEEP
BUM ON
BENCH
INCLINE
DUMBBELL
PRESS
4
8
8
2
USE A 45°
ANGLE
PEC FLY
MACHINE
4
8
8
2
ENGAGE PECS.
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TUESDAY
(ARMS AND
LEGS)
SETS
REPS
RPE
REST (MIN)
TIPS
TRICEP
PULLDOWNS
4
8
8
2
KEEP POSTURE
FIRM AND
PUSH USING
THE TRICEPS
PREACHER
CURLS
4
8
8
2
SLOW AND
CONTROLLED
REPS
SKULL
CRUSHERS
4
8
8
2
KEEP ELBOWS
STILL LET
TRICEPS DO
THE
MOVEMENT
DIPS
4
8
8
2
DON’T SWING
SLOW AND
CONTROLLED
REPS
HAMMER
CURLS
4
8
8
2
KEEP ELBOWS
STILL LET
BICEPS DO THE
MOVEMENT.
BARBELL
SQUATS
4
8
7
3
KNEES TRAVEL
OUTWARDS
ALIGNED WITH
FEET
CALF RAISES
4
8
8
2
ALL THE WAY
UP AND DOWN
SLOWLY
HAMSTRING
CURLS
4
8
8
2
ENSURE A FULL
RANGE OF
MOTION
12
WEDNESDAY
(BACK AND
SHOULDERS)
SETS
REPS
RPE
REST (MIN)
TIPS
OVERHEAD
PRESS
4
8
7
3
PRESS
UPWARDS KEEP
BACK
STRAIGHT
LATERAL
RAISES
4
8
8
2
FOCUS ON
ENGAGING
SHOULDERS
NOT ARMS
BARBELL
FRONT RAISES
4
8
8
2
SLOW AND
CONTROLLED
RAISES
WIDE GRIP
PULL-UPS
4
8
8
2
PULL WITH
LATS
LAT PULL
DOWNS
4
8
8
2
TRY TO PULL
BAR ALL THE
WAY DOWN TO
YOUR UPPER
CHEST
THURSDAY
(CHEST 2)
SETS
REPS
RPE
REST (MIN)
TIPS
BENCH PRESS
4
8
7
3
SLIGHT ARCH
IN BACK, KEEP
BUM ON
BENCH
INCLINE BENCH
PRESS
4
8
7
3
SLIGHT ARCH
IN BACK, KEEP
BUM ON
BENCH
INCLINE
DUMBBELL
PRESS
4
8
8
2
USE A 45°
ANGLE
PEC FLY
MACHINE
4
8
8
2
CONTROLLED
REPS USE PECS
TO DO
MOVEMENT
13
FRIDAY (FULL
BODY)
SETS
REPS
RPE
REST (MIN)
TIPS
BARBELL
SQUAT
3
5
7
3
KNEES TRAVEL
OUTWARDS
ALIGNED WITH
FEET
BENCH PRESS
3
5
7
3
SLIGHT ARCH
IN BACK, KEEP
BUM ON
BENCH
PULL UPS/LAT
PULLDOWN
3
8
8
2
CONTROL THE
MOVEMENT
ENGAGE BACK
MILITARY
PRESS
3
8
8
3
(KEEP BACK
STRAIGHT
PUSH BARBELL
UPWARDS)
BICEP CABLE
CURLS
3
8
8
2
USE THE FLAT
BAR AND KEEP
ELBOWS STILL
STANDING
FACEPULLS
1
20
8
0
SLOWLY
PERFORM,
KEEP FEET
PLANTED
STANDING
CRUNCHES
1
20
8
0
PERFORM
USING CABLE
ROPE
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TIME MANAGEMENT
During my A level mocks I achieved A, B, B whilst managing the gym, social media and school.
Now by no means are these the best grades but here are a few of my tips in order to manage
your time more wisely.
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Firstly, making a schedule (below) that you can stick to will require discipline, however
sticking to it will make you feel great and keep you on top of all your jobs.
Secondly, prioritize what is most important to you, For example if you are on the come up
to an important set of exams prioritize revision.
Thirdly, limit screen time. Delete apps that you spend a significant time on that will not
benefit you financially. For example delete TikTok, if you only consume content.
Finally, leave some time spare for friends and family. (For mental health reasons).
TIMES
MON
TUES
WED
THURS
FRID
SAT
SUN
7:00-8:00
8:00-9:00
9:00-10:00
10:00-11:00
11:00-12:00
12:00-13:00
13:00-14:00
14:00-15:00
15:00-16:00
16:00-17:00
17:00-18:00
18:00-19:00
19:00-20:00
21:00-22:00
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END OF PROGRAMME: If you have any questions feel free to DM: @kippfitofficial on Instagram.
LEGAL DISCLAIMER
I am not a qualified Personal Trainer (PT). This plan has worked for me, and others very well. I am
not responsible for any injuries, as a result of this guide. You should warm up and stretch
adequately on each day on the workout split.
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