How to Add Bulk & Eat Healthy
- 1). Eat breakfast every day. If possible, eat a nutrient-dense, high-calorie breakfast, such as a bagel with peanut butter, yogurt and fruit juice.
- 2). Eat larger portions at meals. When possible, choose high-calorie foods over low-calorie foods. For example, a spinach casserole has more calories than a fresh spinach salad. Increase your intake of all food groups, not just protein.
- 3). Add two nutrient-dense snacks to your day, such as nuts, hummus or cheese. If you're having trouble adding enough calories, consider adding liquid snacks, such as fruit smoothies and low-fat milkshakes.
- 4). Avoid nutrient supplements, such as protein shakes. These products aren't necessary to gain bulk. If you're concerned about getting enough nutrients, eat a variety of fruits and vegetables and take a multivitamin.
- 5). Avoid empty calories, such as soda and candy. These products contain no nutrients.
- 6). Work out regularly. If you don't work out, your excess calories will turn to fat. Perform a variety of strength-training exercises three to five times per week, making sure you exercise all major muscle groups. In addition, have at least two cardiovascular workouts per week.
- 7). Get seven to eight hours of sleep per night. Your body needs rest to repair and build muscle.
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