Set the rate by bodyweight
Around 0.25 to 0.5 percent of bodyweight per week keeps most of the gain as muscle. For an 80kg lifter that is roughly 0.2 to 0.4kg a week, not a kilo.
How fast should I bulk?
Gain about 0.25 to 0.5 percent of bodyweight per week; faster mostly adds fat you have to cut later.
The quick answer
Bulk slowly. Aim to gain about 0.25 to 0.5 percent of your bodyweight per week, which is roughly 0.2 to 0.5kg for most people. That usually means a 200 to 400 calorie surplus over maintenance. Gaining faster does not build muscle faster, it just adds fat you will have to diet off later, especially once you are past the beginner phase.
How to think about it
Muscle has a speed limit
You can only build so much muscle per week regardless of how much you eat. Beyond a modest surplus, the extra calories go to fat, not faster gains.
Leaner bulks are easier to end
Staying leaner means a shorter, simpler cut later and better insulin sensitivity throughout. Dirty bulking just extends the fat you have to lose.
Do this
- Eat a 200 to 400 calorie surplusStart modest and adjust based on the scale over two to three weeks.
- Track weekly, not dailyWeigh several mornings a week and average it, aiming for that 0.25 to 0.5 percent weekly climb.
- Hit your proteinKeep protein at 1.6 to 2.2g per kg so the surplus builds muscle rather than just fat.
Keep going
How SUUPR helps
Gain about 0.25 to 0.5 percent of bodyweight per week; faster mostly adds fat you have to cut later.