What should be the target weight gain when bulking?

Hi Craig,

During the first few weeks, you will usually gain more and then the gains will slow, even if you stay on the same calories. The first few weeks will be especially dramatic if you have been dieting and/or started out quite lean.

Generally, an average-sized guy should aim for about 6 lbs in the first week (assuming starting point was fairly lean), 4 lbs in the second and then 1 to 3 lbs per week.

Keep in mind that for most people, if you're gaining too fast after the first two weeks, then a higher percentage of the gains will likely be fat and less percent muscle. And the longer you bulk for, the more this rule applies. So it's good to break up your bulking cycles after 6 to 12 weeks. How much you gain and how long you bulk for depends upon your metabolic rate, your age and your genetic pre-disposition to putting on fat and muscle - everyone puts on fat and muscle at a different rate.

Generally, young guys, especially if they are active, have the most trouble putting on muscle and weight and they may need huge amounts of calories (above 5,000 per day). These guys generally put on very little fat or muscle even at this level of intake and with proper, heavy training.

For more info on this, see my article on gaining mass at: http://fitnessinventor.com/articles/652-how-to-gain-muscle-it-s-the-calories-stupid

How on earth would you go about consuming 5000 calories though? Any hints or tips for increasing intake each day?
I have quite a high metabolic rate and I'm a naturally slim 6'4" guy so I have always found it hard to build muscle, i have managed it but it just takes a while for me to do! Granted I never really put much effort into how many calories I consumed, but I am making a conscious effort now piling in the food ha. I think my current bulking diet that I have just started has roughly 3,500 calories (I did some rough calculations) and an ok balance of macronutrients. I'm going to monitor it each week as you suggest and make changes as necessary but any tips for adding calories would be helpful?

Ok so after my first week of this bulking diet I put on 6lbs just like you said! That's weird, but what's weirder is my body fat percentage went down by 1% too. I guess my diet is fine for my energy needs at the moment. I took the advice on eating carbs in bulking and it obviously worked so good stuff. I'm looking forward to the next 5-7 weeks!