How to Start Your First Bulk
Start your first bulk. Calories, protein and mistakes to avoid.
Calorie calculation examples by profile
Beginner woman, 22 years old, 121 lbs
Active beginner woman, 22 years old, 121 lbs
Beginner man, 22 years old, 154 lbs
Active beginner man, 22 years old, 154 lbs
Newbie gains: your beginner advantage
As a beginner, you benefit from a phenomenon called 'newbie gains'. Your body responds optimally to training and can gain 0.5 to 1 kg of muscle per month in the first year. That's 2 to 4 times more than an advanced lifter. Take advantage of this window of opportunity with proper nutrition.
Your first calorie surplus
For a beginner, a surplus of 300-400 kcal per day is ideal. This provides enough energy to build muscle without accumulating too much fat. Start by calculating your maintenance (TDEE), then add 300-400 kcal. Adjust after 2-3 weeks based on your progress.
Priority: protein
Before worrying about total calories, make sure you're meeting your protein needs: 1.6 to 2g per kg of body weight. For a 154 lb (70 kg) man, that's 112 to 140g per day. Once protein is secured, fill in with carbs and fats to reach your calorie goal.
Consistency over perfection
As a beginner, don't try to optimize everything immediately. Consistency is more important than perfection. Track your meals regularly, even if it's not perfect. An approximate but constant surplus will yield better results than sporadic precision.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Starting Your First Bulk
Congratulations on deciding to start bulking. As a beginner, you have a huge advantage: newbie gains. This guide explains how to maximize this golden period.
Understanding Newbie Gains
When you start weight training, your body is hypersensitive to training stimuli. This sensitivity allows exceptional muscle gains in the first year:
Potential Gains by Level
- Year 1 (beginner): 5-10 kg (11-22 lbs) of muscle possible
- Year 2-3: 2-5 kg (4-11 lbs) of muscle per year
- Year 4+: 1-2 kg (2-4 lbs) of muscle per year
Steps to Get Started
Step 1: Calculate Your Maintenance
Use the Mifflin-St Jeor formula:
- Men: (10 x weight kg) + (6.25 x height cm) - (5 x age) + 5
- Women: (10 x weight kg) + (6.25 x height cm) - (5 x age) - 161
Multiply by your activity level (1.2 to 1.9)
Step 2: Add the Surplus
Add 300-400 kcal to your maintenance. For a man with a maintenance of 2400 kcal:
- Target: 2700-2800 kcal/day
- Protein: 140g minimum
- The rest in carbs and fats
Step 3: Track and Adjust
Weigh yourself weekly. If you’re gaining less than 0.25 kg (0.5 lb)/week, increase by 100 kcal. If you’re gaining more than 0.5 kg (1 lb)/week, decrease by 100 kcal.
Beginner Mistakes to Avoid
- Too aggressive surplus: More than 500 kcal surplus = more fat, not more muscle
- Not enough protein: The first priority, before calories
- Changing too often: Give it 2-3 weeks before adjusting
- Neglecting sleep: 7-9 hours of sleep are essential for recovery and muscle growth
Why Voical Can Help You
As a beginner, you need to establish new habits. Voical makes tracking as simple as possible: 15 seconds per meal. This simplicity helps you stay consistent, and consistency is the key to success in bulking.