5 ULTIMATE BULKING HACKS TO GAIN MUSCLE FAST.

So you’ve decided to pick up the knife and fork in the hunt for gains. After reading the ultimate bulking guide. You have successfully planned your path to 14-inch arms. 

 

Arriving at the conclusion that eating in a caloric surplus isn’t the sunshine and rainbows everyone imagines it is. 

The late nights of force-feeding. A mouthful away from detonating the atomic bomb that is your stomach. And a newly developed hatred towards food. 

 

If not then you have either already read this article or you are not eating enough and are leaving gains on the dinner plate. 

Fear no more as here are the best and only five hacks you will need to rekindle your love for food all the while achieving an amazing body transformation that will put David Laid to shame. 

 

1. 1. Meal prep.

Yes, cutting up broccoli and putting it in little boxes will help you get bigger biceps despite what some may suggest. By doing so, you no longer have the ability to convince yourself that you are too busy or too tired to get or cook food. Holding you accountable. 

 

Furthermore, it’s time efficient. We barely have time to cook three meals a day, never mind five. Through meal prepping you are cooking maybe twice a week. Giving you more time to eat and achieve other goals within your day-to-day life. So dump those cooking-induced late nights of eating and catching up on work. 

 

Meal prepping is not just the process of measuring equal portions of chicken and rice to Tupperware. It is also the process of planning your meals for the day ahead. Just simply plan what you’re going to eat the night before. This will eliminate the constant battle of solving mathematical equations just to reach your macros. It’s already planned so just do it.  

 

2. 2. Calorie-dense foods.

When planning what you are going to eat the night before make sure to include calorically dense foods. Foods that are high in calories and easy to eat. Preferably healthier options, as what good is a Ferrari with a Ford Mondeo engine under the hood? 

 

My personal favourites are foods such as nuts, milk, cheese, ice cream and wraps. As they are easily implemented within any diet while adding an easy 300-500 calories. 

 

If you’re truly struggling, find and befriend a blender. Or discover the ultimate bulking diet here. This will combine all of these within one easy-to-consume drink. 

 

Here is the ultimate 1000-calorie bulking shake. 

350ml of full fat milk = 224 calories

1 scoop of protein powder = 120 calories

40g of peanut butter = 250 calories

100g of ice cream = 293 calories

30g of oats = 110 calories

1 banana = 100 calories

Overall calories = 1097 calories. 

 

3. 3. Meal choices.

On the other hand, what good is a 1000-calorie shake if the mere thought of them encourages you to release your other 1000 calories? It’s important to choose foods that you enjoy, as eating can quickly become a chore. 

 

To avoid this, switch up your meals as you begin to get bored. Continuously eating the same meal has been proven to onset the feeling of fullness much sooner. 

 

Don’t go overboard on the calorie hunting. Make sure you’re filling your machine with the right fuel. Mcdonald’s for breakfast, lunch and dinner will only slow you down mentally and physically, all the while shortening your life. 

 

For a healthy balance aim for a diet that is 80% clean. The other 20% is for you to do whatever you like. So long as it doesn’t affect your progress. 

 

Experiment with meal sizes. I personally recommend four meals and two snacks. Click here to see my ultimate cheap, fast and efficient diet. Although we are all different. Some may prefer to eat three large meals while others can barely stomach 400 calories in one sitting. To remedy this, consider eating 5 small meals a day. 

 

It’s a common misconception within the gym community that one size fits all. The beauty or the difficulty is that every individual is unique and therefore it’s consequentially a process of trial and error. Till you find what works for you.

 

4. 4. Alcohol

As calories dense as it is, no I am not advocating for an alcohol-fuelled diet. In fact the opposite. Its overindulgence can be detrimental to the progress of your bulk and mass-gaining phase. 

 

Arguably one of my biggest drawbacks at the beginning was that I just simply did not understand the damage. Binge drinking every weekend compromised three days of eating and training. On the night out food is minimal. The hangover completely kills your appetite. And as a result, everything suffers on the third day. 

 

Roughly 40% of your month is offset as a result of alcohol. Almost halving your progress. This begs to ask the question of whether alcohol is taking more than its giving. For more on dealing with alcohol and continuing to have a fun-fuelled life, filled with progress see here.

 

5. 5. Cardio

As if the mood hadn’t already been dampened. There is a reason why this hack is last. As it’s not required. Cardio is recommended for those that are still struggling to hit their calorie count. 

 

The use of moderate cardio for around 5-10 minutes will help the onset of hunger. Although it’s important to account for the calories you will have expended through doing so. So make sure to add them on. 

 

There you have the five ultimate bulking hacks for success in your mass-gaining phase. Implement these and get rid of those late nights of force-feeding and free yourself from the chains of your bloated stomach.