Bulking. Bulking is key to gaining muscle mass. It is much easier for the body to add muscle if you are eating a calorie surplus. But most trainees have a hard time bulking, and gaining mass. How many times have you read this on an Internet forum…”I just can’t seem to gain weight, no matter what I do!”

Use the following tips to help you bulk, and pack on muscle mass…

Whole milk. Drink more whole milk. Not skim milk. Not 2% milk. Whole milk. Whole milk has 150 calories per cup, and is stocked with vitamins and minerals. Drinking 5 cups of whole milk per day adds 750 calories to your bulking diet. Drink a cup every 2.5 to 3 hours.

Almonds. Almonds are a great “in between meal” snack choice. Add an ounce of almonds in between breakfast and lunch, lunch and dinner, and before bed. These three servings of almonds will add 500 calories to your bulking diet.

Dinner. Eat a large meal for dinner. Generally, it is best to eat this large meal post-workout. Try and consume a minimum of 1,500 calories. Don’t shy away from calorie-rich, healthy fat-rich foods and dressings.

Junk food. Don’t shy completely away from junk foods. While I am NOT recommending that you eat an entire bag of Doritos, or a half gallon if ice cream in one sitting, it is ok to have small portions of junk food each day. A diet that contains 10% unhealthy foods won’t kill you. in fact, the extra calories will aid you in gaining muscle.

Weight gain shake. Have a weight gain shake once or twice a day, with your whole milk. Put a couple of cups of whole milk in a blender. Add a banana, 2 scoops of protein powder, and peanut butter to taste. Blend, and enjoy. Each of these shakes contains, at minimum, 700 calories.

Summary. By following these simple tips, you will be consuming over 4,000 calories per day. This is a great range to be in for bulking.

Start your day with oatmeal and a weight gain shake. Eat a moderately sized lunch, and a huge dinner. Snack in between meals with almonds, whole milk, and small portions of healthy carbs(fruits, veggies, etc.). And don’t avoid the occasional cookie, bag of chips, or piece of pie.

Follow this plan during your bulk, and you will be maximizing your results.