Want to Gain Muscle? The 5-10% Calorie Surplus RUle Is Key. Here’s Exactly How to do it (Best Tutorial)

Jeff Nippard’s latest video, “Bulking Done Right,” reveals the secrets to unlocking your full muscle-building potential.

Are you tired of spinning your wheels with minimal gains? This guide dives into the science-backed approach to lean bulking, explaining why it’s superior to other methods and how to avoid unwanted fat gain.

Discover the optimal diet, training strategies, and even supplement recommendations to maximize your muscle growth. What are you waiting for?

Bulking Done Right: The Key to Unlocking Your Full Muscle-Building Potential

If your goal is to maximize muscle growth, committing to a proper bulk is one of the most effective strategies. While old-school “dirty bulks” can lead to excessive fat gain, and “main gaining” may limit your muscle-building potential, a science-backed lean bulk strikes the perfect balance.

For the past year, I’ve followed a structured, optimized bulking plan—tracking my progress with DEXA scans and ultrasound—and have made more gains than in years. In this guide, I’ll break down exactly why bulking is the best way to build muscle, how to structure your diet, training, and cardio for a lean bulk, and how to avoid excess fat gain while maximizing muscle growth.

Why Bulking Outperforms Main Gaining

Many people hesitate to bulk due to outdated beliefs about excessive fat gain. Some attempt to “main gain” (maintaining weight while building muscle), but this approach limits long-term progress.

The reality is that your body prioritizes survival over muscle growth. If you aren’t in a caloric surplus, your body will allocate energy to essential functions—like organ function and immune system support—before muscle-building.

The Science of Bulking vs. Main Gaining

A study comparing two groups—one main gaining at ~2,500 calories per day and another bulking at ~4,300 calories per day—showed clear results:

Group	Calories Consumed	Results
Main Gain	~2,500 kcal/day	Minimal muscle gain
Bulk	~4,300 kcal/day	Significantly higher muscle gain with minimal fat gain

For beginners, nearly all weight gained from a well-structured bulk can be lean muscle. More advanced lifters may gain some fat, but the trade-off is greater overall muscle mass, which can later be refined through a slow cut.

How to Structure a Lean Bulk

A dirty bulk (eating excessively without control) leads to rapid fat accumulation. A lean bulk is controlled and optimized to minimize fat gain.

1. Determine Your Caloric Surplus

• Avoid massive surpluses (50-100% above maintenance). Instead, aim for a controlled surplus of 5-10% over maintenance.
• Calculate maintenance calories: Multiply body weight (lbs) by 14-18.
• Adjust based on weight gain: 1-2% of body weight per month (beginners) or 0.5-1% per month (intermediates/advanced).

Example:

• 170 lbs lifter → Maintenance: ~2,800 kcal/day
• Bulk target: ~3,000 kcal/day (+5-10%)

2. Macronutrient Breakdown for Muscle Growth

Macronutrient	Target Amount
Protein	0.7-1g per lb of body weight (e.g., 170g/day for 180 lbs)
Fat	20-30% of total calories (e.g., 65-100g/day)
Carbs	Remaining calories

Why moderate fat intake?

• Low dietary fat can reduce testosterone.
• High-fat diets store more fat than carb-heavy diets.

The Ultimate Bulking Meal Plan

A structured, high-quality diet is key to maximizing muscle gain while keeping fat in check.

Example Full Day of Eating

Meal	Foods Included
Breakfast (10 AM)	Egg whites, whole egg, turkey bacon, oats, blueberries
Pre-Workout (1 PM)	Lean ground turkey, jasmine rice, Greek yogurt, kiwi, blackberries
Post-Workout	Protein shake + banana
Dinner (Flexible)	Chicken, potatoes, broccoli, sunflower seeds
Before Bed	Greek yogurt, honey, peanut butter, popcorn

Flexibility & Tracking

• Can include treats like chocolate or candy if they fit macros.
• Track calories/macros using apps like MacroFactor to ensure progress.

Training for a Successful Bulk

Eating in a surplus is only beneficial if you’re training hard enough to turn those extra calories into muscle.

Training Guidelines by Experience Level

Experience Level	Training Focus
Beginners (<1 year)	Master technique, train 3-5x per week, focus on compound movements
Intermediates (1-3 years)	Increase volume (8-15 sets/muscle/week), push closer to failure
Advanced (3+ years)	Specialization (target lagging muscles), advanced techniques (partials, myo-reps)

• Avoid “junk volume” (doing excessive sets with poor intensity).
• Progressively overload with heavier weights or more reps.

Cardio & Bulking: Should You Do It?

Yes, but strategically.

• Benefits of cardio during a bulk:
  • Improves recovery
  • Boosts work capacity
  • Supports heart health
• How much?
  • Low activity job? 2-3 moderate-intensity sessions per week (e.g., brisk walks, basketball).
  • Active job? Likely no extra cardio needed.

Best Supplements for a Successful Bulk

Supplement	Benefits	Recommended Dose
Creatine	Increases strength & muscle mass	5g/day
Protein Powder	Helps meet protein intake	As needed
Caffeine	Boosts workout performance	~200mg pre-workout
Fish Oil	Supports heart, brain, & joint health	2g EPA/DHA per day
Magnesium	Aids sleep & testosterone production	200-400mg before bed
Vitamin D	Supports testosterone & immune health	1,000-2,000 IU/day

Optional:

• Ashwagandha (600mg/day)—potential benefits for stress/testosterone, but more safety data needed.

Final Thoughts: Should You Bulk?

If you’ve never committed to a proper, structured bulk, you’re likely leaving muscle gains on the table.

By following a science-backed approach, you can:
✅ Maximize muscle growth
✅ Minimize fat gain
✅ Set up a long-term foundation for physique development