Between TikTok trends and Instagram reels, there’s no shortage of advice on how to get “huge and lean” for the Aussie summer. But here’s the truth: there’s no one-size-fits-all approach.

Take me for example—I’m 5’1” and spend my working day at a desk. My energy needs and nutrition strategy look very different compared to a 6’3” bricklayer. That’s why it’s so important to personalise your approach.

In this blog, I’ll cover some of the most common questions I get around bulking.

What is Bulking?

“Bulking” refers to a phase of intentionally eating in a calorie surplus—consuming more energy than your body burns—while doing structured resistance training. The aim is to increase muscle mass and strength.

As a result of eating more than your body requires for basic function and training, some fat gain is often part of the process. But the primary focus is fuelling muscle growth and repair with adequate protein and carbohydrates.

This works because of muscle hypertrophy, the process where muscle fibres grow larger in response to resistance training. When protein synthesis exceeds protein breakdown, and your muscles are stressed (through exercise), they adapt and grow stronger.

What’s Needed to Bulk?

1. Energy Surplus

• Building muscle requires extra energy—not just to fuel workouts, but also to support new tissue growth and store energy within muscle.
• Muscle is about 75% water, ~25% protein, and the rest minerals and fat.
• To gain 5kg of muscle, estimates suggest an additional ~500 kcal per day. However, due to metabolic factors and the thermic effect of food, this may range from 1,000–3,500 kcal above baseline spread out over time.

2. Adequate Protein

• Resistance training causes small tears in muscle fibres.
• Protein provides the amino acids needed for repair and recovery, shifting muscles from breakdown into growth.
• This is what drives hypertrophy.

3. Carbohydrates

• Carbohydrates fuel high-intensity training.
• Restricting carbs for long periods (8–12 weeks) has been shown to reduce protein synthesis and limit muscle growth.
• Adequate carbs support performance, recovery, and the signalling pathways that trigger hypertrophy.

Can You Build Muscle and Burn Fat at the Same Time?

Short answer: No.

Muscle growth requires a calorie surplus, while fat loss requires a calorie deficit. These are two conflicting states, which is why bodybuilders separate their year into bulking and cutting phases.

During a cut, some muscle loss may occur, but careful nutrition and training strategies can help minimise it.

Why Work with a Dietitian When Bulking?

Bulking can be more complex than “just eating more.” A dietitian can help you:

• Set realistic goals tailored to your body type and lifestyle
• Increase calories gradually to avoid digestive discomfort
• Distribute protein intake evenly throughout the day for optimal synthesis
• Support gut health with a variety of protein sources
• Control the rate of gain (around 0.25–0.5% of body weight per week is ideal for limiting fat gain while maximising muscle)

Bulking is a science-backed strategy, but it requires patience and a tailored approach. Faster isn’t always better—in fact, slower, steady progress leads to better long-term results.

If you or a loved one is starting a bulking phase and want nutrition support, I’d love to help.

Book an initial consultation at one of our clinics or online to create a plan that works for you and your training goals.

Chyncia Salerno – Accredited Practising Dietitian and Sports Dietitian