What does bulking mean for men?
Bulking is a nutritional and training phase in which you eat more calories than you burn with the aim of build muscle mass and increase strengthFor men, this often means a slightly higher calorie surplus than for women, because the body needs more energy for muscle repair and growth. This diet plan is designed to help men to gain muscle mass in a targeted manner, without storing unnecessary amounts of fat.
This diagram contains a higher calorie intake than standard plans and is built around foods with a high nutritional value, so you can meet your daily goals without constantly stuffing yourself with snacks.
How does this bulking plan for muscle building work?
Muscle mass growth happens when your body:
- Calorie surplus has — takes in more energy than it consumes
- Receives sufficient protein — for muscle recovery and growth
- Get enough carbohydrates — for energy during training
- Fats provide — for satiety and hormone balance
This schedule is designed to provide a good balance between macronutrients. This allows you to focus on strength training, recovery and muscle growth, without constant hunger or experiencing energy dips.
What does the bulk schedule include?
The male bulking diet plan consists of nutritious meals and snacks that together provide a total that suits an active lifestyle and muscle building:
- Protein-rich dishes such as chicken dishes, beef and fish
- Complex carbohydrates such as pasta, rice and potatoes
- High-calorie snacks such as nuts, full-fat dairy and spreads
- Healthy fats that help with satiety and energy
This combination will help you consistently reach your daily calorie goal, which is essential for muscle mass progression.
Who is this plan suitable for?
The bulking schedule for men is ideal for:
✔ Men who want building muscle mass
✔ Athletes with a focus on strength training
✔ People with a high daily energy requirement
✔ People who have difficulty getting enough calories
Want a slightly higher or lower calorie plan? Then check out the other calorie options, such as Diet plan 3000 kcal or Diet plan 3500 kcal, to determine what best suits your energy needs and goals.
Frequently Asked Questions (FAQ)
How many extra calories should I eat to bulk?
Men often have a calorie surplus of ±10–20% above maintenanceThis means that the rate of weight gain remains well controlled and is primarily converted into muscle mass, especially in combination with training.
What is the difference between bulking in men and women?
The biggest difference is in the calorie level and energy needs. Men typically have a higher metabolic rate and greater muscle mass, meaning they need more calories to bulk effectively.
Can I bulk without training?
Technically you can eat more than you burn without exercising, but then most of the extra energy will be fat mass For optimal muscle growth, strength training essential.
Combine bulking with Prep The Food meals
Want to make things easier for yourself during your bulking phase? Combine this plan with ours Prep The Food meals that fit muscle building:
📌 Protein-rich main meals
📌 Nutritious snacks
📌 Meals with sufficient carbohydrates for energy
➡️View meals that fit bulking
👉 Meals for bulking