How to bulk up and gain muscle

Protein, calories and real meals: how much you need, where it comes from and how to eat more without forcing down junk.

1. 1 of 8 · 7 min readGaining weightThe basics of gaining weight healthily without overcomplicating your food.
2. 2 of 8 · 7 min readCalorie surplusHow big a surplus should be and how to adjust it as you train.
3. 3 of 8 · 6 min readProtein targetA clear daily protein target and how to hit it from everyday food.
4. 4 of 8 · 7 min readHigh-calorie foodsNutrient-dense foods that add calories without needing bigger meals.
5. 5 of 8 · 6 min readSmall appetitePractical ways to eat more without forcing huge, uncomfortable meals.
6. 6 of 8 · 7 min readBulking basicsWhat bulking means, and how to gain muscle without piling on unwanted fat.
7. 7 of 8 · 7 min readBulk styles comparedThe difference between a lean bulk and a dirty bulk, and which is the better fit for you.
8. 8 of 8 · 6 min readBudget food ideasAffordable UK supermarket foods that make hitting your protein target easier.