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Now before starting this topic, I want to make you aware about two basic terms of bulking i.e.
1. Gaining weight or Dirty Bulking
2. Gaining muscles or Clean Bulking
1. DIRTY Bulking:-
Dirty bulking refers to bulk really fast by putting lots of fat and very few muscles by eating those foods which are low in protein, simple carbs and unhealthy fats.
2. CLEAN Bulking:-
Clean bulking refers to bulk slowly by putting lean muscles and a small amount of fat by eating those foods which are rich in protein, complex carbs and healthy fats.
To know more about what is bulking click here.
Buy authentic supplements here:
In this post, I am going to talk about GAINING WEIGHT or about dirty bulking, yes you will gain muscles also but the ratio of muscles will be very low in comparison to the fat.
Gaining weight or dirty bulking in bulking means to just gain weight with fats and small amount of muscles, this post is especially for hardgainers or call them as ectomorphs.
#Ectomorphs:-
Ectomorphs are the hardgainers who have very small body frame and struggles really hard in gaining weight.
Actually, I am also an ectomorph and a hard gainer and the above photo is of mine after getting bulked from 40kg to 65kg, So yes you have came to right place. I will make you gain weight just stay tuned to me.
You can gain weight in two ways:
1.) Dirty Bulking
2.) Clean Bulking
I will talk here about dirty bulking because I think you are very skinny and just want to put some weight.
So, lets start bulking:
1.) Measure your weight in 'kg'
2.) Multiply your weight by '44
Or
1.) Measure your weight in pound 'lb'
2.) Multiply your weight by '20'
You will get your total calories that you need to consume during bulking.
After getting your total calories, you just need to eat that amount of calories.
This is dirty bulking so I am not sharing about macros and all.
To know about CLEAN BULKING click here.
For example:-
Take a person who is of 150 lb and his maintenance calories is something around 2400.
So, the person just has to eat calories above his maintenance calories i.e. if he starts eating 2400+1000 calories=3400 calories than the person will start gaining weight very rapidly.
You can add calories in between 200-1000 calories but if you are an ectomorph or a hard gainer than you have to add 1000 calories in your maintenance calories for putting some weight really fast.
To gain weight more fast combine some workout. Go 3 days a week in a gym and train your chest, back and legs and do only compound exercises like bench press, overhead press and squats.
You will definitely see change in your weight after the very first week. But remember one thing you are not focusing on your macros despite that you are just eating calories from junk food or from anywhere else so you will gain lots of fat.
So, choose wisely in between dirty bulking and clean bulking.
You will start gaining weight from the very first week.
If you find this post helpful than do share, subscribe and do comment if dirty bulking helps you.
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