From Skinny to Solid: The Only Bulking Guide You’ll Ever Need

Hey brother,

You want to bulk.
Build mass.
Go from soft and small to big and dangerous.

But there’s a problem.

You’ve either:

• Tried bulking and just got fat

• Ate everything in sight and felt bloated, sluggish, greasy

• Or you’re scared to even start because you’ve seen too many guys ruin their physiques “dirty bulking”

Let me break this down like no one else will.

Most Guys Bulk Like Children

They hear “eat more” and suddenly they’re inhaling:

• Donuts “for the calories”

• 2,000-calorie shakes

• McDoubles post-workout

• Random junk just to hit numbers

And they tell themselves “it’s all good, bro — bulking season.”

Here’s what happens:

You gain fat faster than muscle.
Your insulin sensitivity crashes.
Your testosterone dips.
You feel like crap.
And by month 3, you’re “cutting” again…
Except now you're soft, tired, and back where you started — just puffier.

This is not bulking. This is sabotage.

Your boss will think you’re a genius

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The 3-Phase Real Mass Blueprint

Let me give you the real deal. No fluff, no filler.

Phase 1: Calculate Your Real Surplus

Start with a 200–300 calorie surplus — not 1000.

Track what you eat for 3–5 days. Find your maintenance. Then add 250.

That’s it.

This keeps fat gain minimal while your body uses the extra calories to actually build tissue.

✅ Use lean meats, rice, eggs, whole milk, oats, and potatoes
✅ Track protein first: 1g per pound of bodyweight
✅ Carbs are your fuel — don’t skip them
✅ Fats keep your hormones running (don’t go under 0.3g per pound)

And yes, you can eat burgers — just not five a week.

Phase 2: Train Like a Madman (But Smart)

You’re eating to grow, so give your body a reason to grow.

• Focus on progressive overload

• Use big compound lifts

• Add volume slowly (don’t burn out)

• Keep intensity high

• Track your lifts like you track your food

No “half-pump” influencer workouts.
You want stimulus — not sensation.

📌 If you're still guessing workouts:
→ Get my full Aesthetic Muscle Blueprint

This lays out the plan from day 1 to week 12. No guesswork.

Phase 3: Monitor Like a Grown Man

Weigh yourself 2–3x per week.
Look in the mirror. Take progress pics every 2 weeks.
Ask:

• Am I getting stronger?

• Am I getting fatter?

• Am I digesting food well?

• Is my sleep improving?

If you’re gaining more than 0.5–1lb per week, cut the calories back.
If your lifts are stalling, bump them up.

Simple. Adult. Effective.

The Truth About “Clean” Bulking

Let’s clear this up:

There’s no such thing as a perfectly clean bulk.
Every surplus will come with some fat gain.

Your job is to control it, not eliminate it.

You’re not prepping for a show — you’re building armor.

If you stay lean enough to still see your outline in the mirror,
You’re on the right track.

Final Word

If you’re serious about growing — this is the blueprint.

No force-feeding. No greasy “dirty” meals.
Just calculated, clean aggression.

Give yourself 6 months.

Follow a smart surplus. Train with structure.
Rest. Track. Repeat.

And if you want it all done for you —
→ Grab my Customized Diet + Training Plan

It’s built for guys who don’t want to waste another year “trying stuff.”

No BS. No fluff. Just the exact roadmap.

BJ
Founder, How To Grow Muscles

P.S. Don’t bulk like a child.
Bulk like a man who’s building his final form.
Grab the full blueprint now and stop guessing.