What does “bulking” mean for women?
Bulking is a nutritional and training phase in which you consciously eat more calories than you burn with the aim to build muscle mass and become stronger. For women, this doesn't mean gaining a lot of fat right away — it's about creating a controlled calorie deficit with enough protein, carbohydrates, and fats to to optimally support strength training.
The bulk schedule on this page contains approximately 2780 kcal per day, what a light to moderate calorie surplus compares to a standard diet for women.
Why is a bulking schedule important for muscle growth?
When you want to build muscle mass, your body needs sufficient nutrients to facilitate recovery and growth. A good bulking approach ensures that:
- you opposite energy balance have (more in than out)
- you enough get proteins for muscle recovery
- your body fuel has for intensive training
- your training results become visible without extreme hunger
As with men, the following also applies to women: calorie surplus + strength training = muscle buildingThe difference is that in women this process is often initiated in a more subtle and controlled manner.
What does this bulk plan contain?
This chart contains carefully selected products from the Prep The Food range, tailored to the needs of women who want to bulk up:
- High Protein Oats for a protein-rich start to your day
- High Protein Chili Chicken Burrito and other full meals
- Healthy snacks such as almonds and fruit
- Milk and dairy for extra calories and proteins
In total the scheme yields ± 2794 kcal, 172 g protein, 263 g carbohydrates and 114 g fat, which gives you a solid foundation for strength and recovery.
Who is this plan suitable for?
This bulking plan is ideal for:
✔ Women who following or wanting to start strength training
✔ Athletes who their want to increase calorie intake
✔ People with a active lifestyle or intensive training
✔ Women who want to grow muscle mass without gaining too much fat
Want to get more calories without constantly snacking? Then this plan offers a practical way with full-fledged meals instead of just snacks.
Frequently Asked Questions (FAQ)
How many extra calories should I eat to bulk?
When bulking you usually aim for a calorie surplus of ±10–20% above your maintenance level. For many women, there is a schedule around the 2700–3000 kcal in the right range to effectively support muscle building.
Should I do strength training if I want to bulk?
Yes — the bulk plan works best when combined with regular strength training, because your body then uses the extra calories effectively for muscle repair and growth.
Doesn't bulking instantly make you fat?
No — if you combine the plan with targeted training and ensure a controlled calorie surplus, you will mainly stimulate muscle growth instead of just fat storage.
Bulking vs. Losing Weight: What's the Difference?
Bulking is the opposite of losing weight:
- Bulking means more food than necessary
- To fall off means eat less than you burn
Choosing the right plan for your goals depends on your current weight, body composition, and training level. You can always try a waste plan follow and then switch to bulking once you reach your desired body fat percentage.
For example:
Practical bulking tips for women
💡 Plan your meals ahead so that you consistently reach your calorie goal every day
💧 Ensure adequate hydration — water supports performance and recovery
🏋️♀️ Train progressively with a focus on strength (compound exercises)
📊 Track your progress to determine if your schedule needs to be adjusted