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    If your calorie surplus is moderate (300-700), you won’t gain a lot of weight. However, a large calorie surplus will definitely lead to unfavorable fat gain rather than muscle gain. It’s for a fact that a calorie surplus diet can lead to a little fat gain down the line. For this bulking diet plan example, the numbers will be based on a 130lb female, that is moderately active. Total calories: tdee= 2,031. Increase 5%: 2,031 x 0. 05 = 102 total calorie increase (lower range increase – 5%) increase 10%: 2,031 x 0. 10 = 203 total calorie increase (higher range increase – 10%). High-calorie bulking snacks to hit your surplus. Hitting your calories on a bulk shouldn’t be too hard — just hit up the mcdonald’s drive-through and you should be all set! kidding aside, you want to be really intentional about your calories when bulking. Plus 500 calories per day for weight gain = 3,540 – 3,860 calories per day. Clean bulking promotes a controlled calorie surplus for building muscle while minimizing fat gain. Unlike with dirty bulking, you keep a tight leash on the types and amount of foods you eat. Many people view bulking as unhealthy because it can increase fat mass, particularly when your calorie surplus is too high. Take the total surplus and divide it by the number of days you train. 100 calorie surplus x 7 days= 700 calories. So if you train 4 days per week you would need to eat 175 calories on training days and just maintain on rest days. Bulking up requires a calorie surplus, and the faster you want to gain weight, the bigger that calorie surplus will need to be. But where should those calories come from? there are two popular approaches: clean bulking: where we get our calorie surplus from healthy foods, building our muscles out of high-quality calories. This video is addressing the many comments and questions i get daily about how to gain muscle without a big calorie surplus! the myth of bulking to gain mus. Now, something else you need to be mindful of is that the smaller your calorie surplus is the more precise you need to be with counting your calorie intake. It’s very easy to offset a 100 calorie surplus if you don’t weigh your portions. That’s why i highly recommend that you invest in a digital food scale. A bigger surplus doesn’t make muscle gain any faster! all extra energy you take in above and beyond what you need to build muscle will just go on the “store as fat” pile. Just 100 calories over the optimal surplus per day will add up to an extra pound of fat per month (12 pounds or 5. 5kg of extra fat gain per year). A very clean bulk is achievable with something like 150-200 calorie surplus daily. A slightly clean bulk is around 200-300. And if you want to dirty bulk, you 
     

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