The major part of the fall/winter part of the year is the right time to bulk up your body. This is the appropriate time to put on some meat on your body and gain weight, so it can be cut down to build muscle. Even if you end up putting on a bit of fat while doing this, let it be.

This process is essential for everyone looking to increase muscle mass in their body and to build muscle. People gain weight and bulk up during the cold part of the year by putting on some extra meat and fat on their body. When spring arrives, the cutting begins. Spring and summer is the time to cut and lose the fat that you gained in the winters to show off the lean mass that was added over the course of the winter. These are some dietary tips that might help you gain some muscle.


You want to eat more frequently and consume more calories while you are bulking. Eat smaller meals in comparison to the 3 traditional meals, but eat more frequently. Try to achieve the figure of at least 6-8 meals per day. Meals can be as small as something like an apple with some peanut butter. Here is what your shopping list should look like the next time you visit a grocery store:


  • Egg White
  • Chicken
  • Fish
  • Protein Powder

Complex Carbohydrates

  • Potatoes
  • Brown Rice
  • Oatmeal
  • Cereal

Fibrous Carbohydrates

  • Broccoli
  • Cauliflower
  • Spinach
  • Lettuce

Healthy Fats

  • Olive Oil
  • Almonds
  • Peanut Butter

Other Produce

  • Banana
  • Tomato
  • Lemon
  • Onion


  • Cottage Cheese
  • Non-fat milk


Bodybuilding Supplements to your regular food intake are good throughout the year, including through the season of bulking up. Those who are under the age of 18 years, Supplements are not at all recommended.

Whey Protein

Protein acts like the building block that your muscles will be built of. Making gains without protein is impossible. One can consume Whey protein consume as a snack any time of the day, be it pre-workout, post-workout or a smoothie or shake with some fruits to replace a meal. It helps you get your daily protein intake easily.

Casein Protein

It is a protein that is digested very slowly, taking almost 6-8 hours to break down completely. This might come in handy before you go to bed as compared to Whey Protein.


Vitamins and Minerals are essential for your body, and they cannot be gained from food alone. Multivitamins help you with your everyday activities and help your body to maintain a healthy lifestyle.

Compound Movements

Compound movements are responsible for your growth. These include deadlifts, squats, military presses, barbell presses and other similar movements. These are for jacking up the growth hormones of your body and to help you gain some mass.

They are any movement that needs more than just one muscle to perform and exercise. These work as the foundation of your bulking.

Increasing Calories

You must increase your calorie intake if you want to gain weight and muscle. This does not mean that you can go all out and start eating McDonald’s for every meal. Tracking your calories is the best way to do this. If you are not gaining any weight, add 250-500 calories to your diet each day and see if you have gained any weight by the end of the week. The correct way to measure is to remember that 3500 calories equals 1 pound.

Consuming cake or chocolate bars is not the way to do this. You have to consume calories cleanly so that you don’t put on the unnecessary fat that you do not need.

Keep track of your body weight to notice a progress or to check if you need to make adjustments to your routine.

Reducing Cardio

Cardio exercises use up calories. These calories are essential for you to grow. If you lose calories, you will not gain the muscle mass you have been working so hard for. Reduce the amount of time spend doing cardio exercise to a minimum. Do not completely delete them from your exercise schedule, but be judicious of the time spent doing cardio.

Cardio helps to reduce the fat gained, and also increases your appetite. So still doing a little bit of cardio won't hinder your way to bulking up.

Post-Workout Meals

The time period immediately after you have spent all your effort in the gym working out is the time when your body absorbs the nutrients in the best way. Capitalise on this opportunity by having an excellent post-workout meal.

Consume about 45-50 grams of protein and roughly twice that amount of carbohydrates, approximately 100 grams. If you gain weight quickly, reduce the carbohydrate amount to half, and split it into a half-complex and half-simple source.


It is a universal fact that you do not grow while you workout, you grow while you rest. You need to relax your muscles and get a proper and healthy sleep of at least 8 hours at night to help in increasing the growth hormones of your body. These hormones, in turn, help you gain muscle mass.

These tips will pay your way to the body you have always wished for. Stick to the routine and incorporate these tips to bulk up this season.

P.S: Don’t forget to stay hydrated!

Happy Bulking!

Author's Bio: 

Umar Bajwa is a blogger and professional content writer loves to write about lifestyle, fitness and health related topics.