How I put on 20lb in 4 months.
The 4-Month, 20-Pound Bulking Blueprint
How I gained 20 lbs. in just 4 months — and how you can too.
Step 1 — Eat in a Calorie Surplus
Your body needs extra fuel to build new muscle tissue.
I aimed for +250 to 500 calories above my maintenance every single day.
How to find your starting bulking calories (no tracker needed):
Multiply your bodyweight (in lbs) × 15 → this is your maintenance.
Add 250–500 calories to that number for a safe surplus.
Example: 170 lbs × 15 = 2,550 → bulk at 2,800–3,050 calories/day.
If you notice you’re not gaining ~0.5–1 lb per week, add another 100–150 calories.
Step 2 — Replace Calories Burned from Cardio
Cardio is great for health and recovery, but during a bulk, we don’t want cardio to cancel out our surplus.
Any calories burned from cardio → replace with quick-acting carbs such as:
Sourdough bread
Fruit (bananas, kiwis, grapes)
Honey
Rice cakes
Step 3 — Train Heavy & Often
I trained at least 4x per week with a focus on progressive overload:
Gradually increase weight, reps, or sets over time.
Stick to big compound lifts: squat, bench press, deadlift, overhead press, pull-ups, and rows.
Track your lifts weekly to make sure you’re improving.
Step 4 — Get Enough Protein
Muscle growth needs protein. It is a building block for muscle — aim for 0.8 -- 1g protein per lb of bodyweight every day.
Sources: chicken, beef, fish, protein powder.
Fattier Sources: eggs, chicken thigh, cheese.
Step 5 — Move Enough Without Overdoing It
Hitting 8k–10k steps/day helps recovery, digestion, and overall health.
If your steps/cardio push you into a calorie deficit, go back to Step 2 and replace those calories.
Step 6 — Prioritize Recovery
Muscle grows outside the gym:
Sleep: 7–9 hours per night (if you are younger than 25 get at least 8-9 hours)
Hydration: at least 3L water/day (increase water based on hydration level.)
Rest days: 1–3 per week depending on training intensity
Step 7 — Be Consistent & Patient
You won’t gain 20 lbs overnight. Commit to at least 12–16 weeks of eating in a surplus, training hard, and recovering well.
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