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Posted by u/squatmotivator·

What's your go-to for hitting that perfect caloric surplus while bulking?

TL;DR: Looking for tips on hitting a caloric surplus for a lean bulk.

I'm all about those gains and I wanna keep my bulk lean, not dirty! I usually aim for around 300-500 kcal surplus daily, but I'm curious about what foods work best for you guys. Do you have any favorite recipes or tips that help u hit your macros without going overboard? Let's get that community vibe going and share some wisdom!

23 comments

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u/proteinpancakes22·

I love overnight oats for bulking! Just mix oats, almond milk, protein powder, and your favorite toppings like peanut butter or banana. Super easy and filling!

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u/workoutwanderer·

Traveling often? Pack high-calorie snacks like trail mix or protein bars. You'll need those on the go, especially if you're hitting the gym in new places!

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u/gymdad42·

This just reminded me of my bulk back in college. I lived off pasta and chicken breast, and it worked! Not the most creative meals, but they sure packed on the calories

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u/proteinpancakes22·

Omg, yes! I'm all about the smoothie bowls for that extra caloric boost. Just blend some banana, almond milk, and a scoop of protein powder, then top with granola and nut butter. It's a perfect post-workout snack and tastes amazing!

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u/veganpowerlifter·

I actually make a smoothie with spinach, banana, almond milk, and pea protein. Super filling and easy to drink when I'm busy. Keeps me on track too.

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u/recipequeen44·

I swear by meal prepping! I make a big batch of sweet potato and black bean tacos, then freeze them. They're tasty, easy to reheat, and packed with nutrients!

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u/gymdad42·

A little tip: add more healthy fats to your meals, like olive oil or avocado. These add calories without a ton of volume, so you can hit your surplus without feeling stuffed.

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u/saltyngl·

Sometimes I just eat whatever's in the fridge, lmao. Not the best plan, but if you stick to calorie-dense foods like nuts and cheese, you'll be good.

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u/saltyngl·

Not a fan of meal prepping, I like to keep it flexible. But if you can find the right balance of foods you enjoy, it'll make bulking way easier.

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u/gymbagorganizer·

You should definitely keep your gym bag organized. Having easy snacks like protein bars or nut butter packets ready to go can make hitting your macros a lot simpler. i always have a few on hand!

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u/proteinpancakes22·

100% agree about tracking macros! Helps to avoid that 'I thought I ate enough' moment. Plus, you get to see what works for your body over time.

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u/calorietracker99·

One effective way to hit your caloric surplus is to focus on nutrient-dense foods that provide more calories without a massive volume. For example, avocados, nuts, and nut butters are excellent options. Pairing them with protein sources like chicken or legumes can help you balance your macros while still keeping your bulk lean. Just be sure to log everything to keep track of those calories!

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u/caffeineconnoisseur·

Honestly, a good coffee with some MCT oil can be a game-changer. It gives me energy and helps boost my calories without feeling heavy. Plus, who doesn't love coffee?

6
u/veganpowerlifter·

If you're looking for a plant-based option, try a quinoa salad with black beans, corn, and avocado! It's packed with protein and healthy fats, plus it tastes amazing.

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u/runningfromcardio·

i just can't with the long meal prep! I usually grab a protein shake and some trail mix after workouts. Instant calories and I can get back to procrastinating.

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u/gymdad42·

While smoothies can be great, I wouldn't rely on them too much for your main meals. Some people find that liquid calories don't fill them up as much, which can lead to overconsumption later. Try to mix in whole foods like brown rice or quinoa for a more satisfying meal. And don't forget about the importance of timing your meals around your workouts for optimal gains!

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u/calorietracker99·

Tracking is super crucial if you want to stay on point with that caloric surplus. i use apps like MyFitnessPal to log everything meticulously. It helps identify trends in my diet and adjust when needed.

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u/squatmotivator·

Love the energy here! For lean bulking, i go for lean meats, whole grains, and tons of veggies. Try meal prepping chicken with brown rice and broccoli for a simple go-to meal!

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u/rpe_enthusiast·

Protein timing can be a factor as well. Distributing protein intake throughout the day helps with muscle protein synthesis. Don't just slam it all at once

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u/squatmotivator·

Ngl, I had my doubts about quinoa, but it really fills you up. Definitely a staple in my meals now. Variety is key!

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u/depressedlifter·

I tried dirty bulking once, and wow, never again. Gained way too much fat. Lean bulking is where it's at for me, just a bad experience. I guess it's all about finding what works for you.

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u/rn_who_lifts·

While hitting a surplus is important, don't forget about hydration. Sometimes we confuse thirst for hunger, so drink enough water throughout the day!

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u/rpe_enthusiast·

Creating a caloric surplus can be approached scientifically. A surplus of 300-500 kcal typically leads to lean gains, but track your progress and adjust based on changes in body composition. Focus on nutrient-dense foods like nuts, oats, and sweet potatoes.

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