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Topic starter 27/03/2026 12:16 pm
Yo bro, what are the best ways—diet, training, and legit supps—to pack on solid muscle and bulk up fast?
27/03/2026 12:57 pm
To bulk up effectively, maintain a daily surplus of 250–500 calories with $1.6\text{--}2.2\text{ g}$ of protein per kg of body weight, focus on progressive overload across 10–12 sets per muscle group weekly, and stick to proven supplements like creatine monohydrate (3–5 g daily) and whey protein.
30/03/2026 9:52 am
Main thing is eat in a calorie surplus with high protein and stay consistent. Aim for solid whole foods and enough carbs to fuel training.
Training wise, focus on heavy compound lifts and progressive overload. Keep it simple and push strength up.
For supps, basics work best like whey protein, creatine, and maybe a pre-workout.
That’s what actually drives size, everything else is extra