How to bulk up: Guide to building muscle while minimizing excess body fat

If you’re eager to gain muscle and bulk up, it’s essential to approach the process with careful consideration rather than relying on a one-size-fits-all approach. In this guide, we’ll delve into the nuances of bulking up, offering insights, strategies, and tips to help you achieve your muscle-building goals while minimizing excess body fat.

Table of contents:

What is Bulking?
My 10-Week Bulking Journey
Key Considerations for Building Muscle
Building Muscle for Different Body Types
Macro Calculator
Why Carbs are Crucial
Choosing the Ideal Size Surplus
Hard Gainers
Supplements
Quick Training Tips
Final Tips

What is Bulking?

Bulking up involves consuming more calories than your body burns, resulting in positive energy balance that leads to an increase in body size. However, the details of this process can be intricate and require careful management to ensure that you gain more muscle than body fat.

This includes everything from how much of it is muscle gain vs. body fat, to how can you sustain the energy intake and strength training necessary to maximize the bulking phase of your training.

Can you build muscle while in a calorie deficit?

The short answer is it depends.

If you are in a trained population, while consistently consuming enough protein (~0.75-1.5 g/lb. of body weight) in positive energy balance, and getting the right number of hours of sleep, then it is unlikely you will build muscle in a deficit.

Newbie gains are a real thing, even in an energy deficit. In other words, there’s more margin for error and this population can build muscle while in a calorie deficit.

Therefore, especially if the criteria above is met aside from positive energy balance, you can build muscle while losing bodyfat. However, this is not something to bank in the long run.

Key Terms about Building Muscle

Below are a set of terms often used when discussing the topic of building muscle / bulking. I don’t use some of these terms as they are often not narrowly defined, however they are used so much the internet wins lol, so I’ll define them here.

Dirty bulking – This is the eat everything strategy where you indiscriminately consume extra calories, just gain weight bro and cut it later.
Clean bulking – Like dirty bulking, this is subjective as what qualifies as “clean” varies from person to person. For simplicity, let’s define it as in pursuit of a calorie surplus you focus on getting the vast majority of your energy intake from nutrient dense foods.
Positive energy balance – when you take in more energy (calories) than you burn, aka calorie surplus.
Newbie gains – Untrained individuals, newbies will generally gain more proportional muscle than a trained population. Also, they don’t have to be as precise given that they have not come close to any genetic ceiling on their ability to add lean muscle mass.
Non-exercise Activity Thermogenesis (NEAT) – This is all your other activity that is not exercise. This includes standing, walking, fidgeting, housework, cutting the grass, etc.
Total Daily Energy Expenditure (TDEE) – Your number of total daily calories burned. If you want to read more on energy balance, click here.
Hard gainer – these are the skinny guys people think of who tend display more ectomorphic traits. Lower in this article there’s a dedicated section to these individuals as I suspect many reading this will fit the description.

My 10-Week Bulking Journey

I was a skinny kid and had to focus on gaining weight. Below are some old pictures (pre digital camera so I had to snap a pic of them lol). Sorry, I don’t have any good ones before I was consistently lifting, but trust me I was skinny, weighing in at 131 lbs. and 5’10” tall. Later in this article, I will also share strategies for other body types.

September 171 lbs . vs. November 182 lbs. (10 weeks)

These pictures are me at 22 during a bulking phase. I was able to add 11 lbs. over the course of 10 weeks. Clearly from the pics above it wasn’t all muscle. However, I didn’t add so much body fat that my abs disappeared (the lighting and angle on these pics are not great). I stuck with this bulk for another 4 weeks and ultimately was at 186 lbs. I cut from there and maintained a lean 177 lbs. I need to find those pictures!

Key Considerations for Building Muscle

1
Have a clear timeline: You need a sustained calorie surplus combined with a proper workout routine to fully realize your bulking goal. I’ve observed many individuals constantly switching between bulking and cutting, and they do not fully achieve either goal.
2
Identify your body type to determine the appropriate calorie surplus you can sustain for gaining lean mass. Note the influence of training/sport and the role of genetics.
3

Smart nutrition choices: Set sustainable macro goals with a realistic surplus. In pursuit of gaining weight to build muscle, especially for hard gainers, eating everything or “dirty bulking” is not a great strategy. It can lead to a poor relationship with food as well as extra fat accumulation.

Building Muscle for Different Body Types

Somatotyping is an objective method for describing various traits relating to body composition and shape. Researchers Heath & Carter created a rating scale based on various measures to more precisely quantify body types .

The somatotype rates the physique by using measures related to the body shape, body composition, adiposity (body fatness), musculoskeletal robustness, and slenderness.

Endomorphy is the first element and describes the degree of adiposity (body fat %) of the body independent of distribution. From a physical standpoint, it describes the roundness and softness of the body.
Mesomorphy is the second element and describes the musculoskeletal make up of the body. From a physical standpoint it describes the robustness of muscle and bone density.
Ectomorphy is the third element and describes the slenderness of the body. Physically it describes the linearity and fragility of the limbs.

Check out the chart below to see where you fit on the scale. Note, the way you train, eat, and the sport you can compete in will influence this as well.

The degree to which genetics affects your body type is interesting. When it comes to mesomorphy (musculoskeletal robustness) and ectomorphy (slenderness) traits, the high heritabilities are retained from adolescence to adulthood at a greater rate than endomorphy.

Body types exist on a continuum, and people display a combination of the three traits to varying degrees. For instance, I’m somewhere on the scale of an ectomorphic mesomorph and prior to following a good workout plan and eating enough food (protein rich and in positive energy balance) I was more on the mesomorphic ectomorph part of the scale.

Regardless of where you start, if you employ proper resistance training and eat a protein rich, nutrient dense diet you will move up the continuum displaying more mesomorphic traits, i.e. toward your desired physique. How much of a surplus, cardio, etc. one needs will depend on your goal and starting point.

The Importance of Macros in Weight Gain

Achieving a calorie surplus is the foundation of bulking, but the composition of those calories matters. To ensure optimal results and minimize fat gain, it’s essential to pay attention to macronutrients.

Presumably one will want to see their abs at some point. While it’s cool to have a big bench press, maintaining it while you lean out is even better. Also, there is a point of diminishing returns from excess fat gain. Finding the sweet spot where you are adding mass while minimizing extra body fat is the key.

Too often the advice for those seeking to gain weight, especially hard gainers is to eat whatever you want so long as you hit your macros, recall the term dirty bulking defined above.

While it is true that it is easier to ensure against nutrient deficiencies due to the large amount of calories consumed, it doesn’t mean unchecked eating is the right path.

Typically, one should aim for at least 80% of their energy intake to come from nutrient dense sources and no more than 20% (ideally less) from whatever you want within the context of hitting your macros (within 10%, no need to obsess).

In a surplus you can bump the proportion of calories from nutrient dense sources down a little (I have clients closer to 70%). This is done not only for long-term health reasons, but also feeling good after eating and limiting excess body fat accumulation.

In my experience both coaching and trying to gain weight in the past, some (especially hard gainers) can struggle to maintain a surplus due to an excess of overly processed (aka junk) food.

Specifically, the issue is foods high in both carbs and fat together (fried foods, chips, donuts, etc.) predominating ones intake. This in my experience causes one to feel bloated, lethargic, heartburn etc.

On the flip side you may be thinking nutrient dense food is more filling, hence it’s one of the keys to maintaining a deficit and you’d be correct.

Hence…

1

Calculate your total daily energy expenditure (TDEE), then set a surplus amount (EX: 10%).
2
Set your protein to the appropriate range for building muscle.
3
Set your fat to the proper range.
4
Left over calories are allocated to carbohydrates.

To make the above simple, go to the macro calculator below and you’ll find 2 options, moderate surplus and aggressive surplus.

*Note the calculator is set to a fixed percentage for each macronutrient, so the amount of protein for extra active individuals is higher than what I’d recommend. Therefore, I’d use protein at 1 g/lb. bodyweight and shift the extra calories to carbs.

Macro Calculator

Step 1: Basic Information

Sex

Age

years

Height

Weight

lbs

Step 2: Activity Level

Light

Exercise 1-3 hours/week

Moderate

Exercise 4-5 hours/week

Active

Exercise 6-7 hours/week

Extra Active

Exercise 8 hours/week

Step 3: Select your goal

Moderate Surplus

Aggressive Surplus

Your results:

Basal Metabolic Rate (BMR):

Target calorie intake per day:

Macronutrient Balance:

Fats: 0 g

Protein: 0 g

Carbs: 0 g

Why Carbs are Crucial

So how do you add mass, while limiting excess fat gain?

Both carbs and fat are protein sparing. This means we are not concerned with protein being burned for energy as the ample amount of carbs and fat take up that role without concern of protein being used for energy.

This way protein is spared for protein synthesis, i.e. adding lean mass (muscle, bone density, etc.). So once you have an ample amount protein, the excess energy should come from fat and carbs.

Recall that protein is the most satiating (filling) macronutrient and it has the highest thermic effect. Going beyond what is necessary can work against you as you’ll consume fewer calories, and you won’t be able to to maintain an energy surplus.

So eating extra cottage cheese or other filling protein sources beyond your protein goal is not advised. This will NOT result in building extra pounds of muscle once you’ve reached the optimal amount of protein.

Focus on carbohydrates as the main source of your excess calories beyond hitting your initial fat and protein goals. In addition to my experience both personally and coaching clients, evidence demonstrates that focusing on fat as the surplus source can lead to greater body fat storage versus carbohydrates.

Focusing on carbs will leave you performing better. A recent review demonstrated:

“Emerging evidence suggests that dietary carbohydrate restriction increases protein oxidation, thereby limiting essential amino acid availability necessary to stimulate optimal muscle protein synthesis and promote muscle recovery. Low carbohydrate feeding for 24 h increases branched-chain amino acid (BCAA) oxidation and reduces myogenic regulator factor transcription compared to mixed-macronutrient feeding. When carbohydrate restriction is maintained for 8 to 12 weeks, the alterations in anabolic signaling, protein synthesis, and myogenesis likely contribute to limited hypertrophic responses to resistance training. The blunted hypertrophic response to resistance training when carbohydrate availability is low does not affect muscle strength, whereas persistently low muscle glycogen does impair anaerobic output during high-intensity sprint and time to exhaustion tests.”

In summary, carbohydrates play a pivotal role in building muscle while limiting excess fat gain. They spare protein for muscle synthesis and enhance performance during workouts. Focusing on carbs as a primary surplus source can optimize your results.

On a personal note, I’ve found it easier to fill up on carb rich foods, such as rice cakes without feeling bloated while maintaining a surplus.

Choosing the Ideal Size Surplus

When figuring out your starting surplus, there are two variables to consider:
1) Your training status: Trained vs. Untrained. This isn’t well defined in the research, so we will define it as follows, trained = training consistently for at least one year.
2) Your body type as outlined above.

Trained individuals will generally be better off with a smaller surplus (250 – 400 kcal/d.) to avoid excess bodyfat as they are likely closer to their max potential in terms of lean mass with a desirable bodyfat level.

Untrained individuals can generally start higher (400 – 800 kcal/d.) as they have more potential for growth. That stated, once you’ve considered training status, you should now assess your body type. For instance, if you’re untrained and closer to a mesomorphic endomorph you’d be better off with a smaller surplus to start as you can always add more calories if need be, saving yourself from having to lose excess bodyfat from too aggressive of an approach to start.

From there, one would need to assess how they respond to dial in the right surplus.

Hard Gainers

Recall from above, a hard gainer is one who struggles to gain weight. Some of you are this person or you have a friend that you think can eat whatever they want and can’t gain weight.

These individuals are often falsely labeled as having a “fast metabolism.”

If two individuals (same age for simplicity) do the same workout and one guy is bigger, say 50 pounds heavier. The big guy burns more calories. Also the basal metabolic rate of the bigger guy is higher. Body composition will impact this, but not nearly enough to erase the difference in calorie burn with such a large difference in mass.

Individual differences matter as there is not a right way™ for everyone to get the best results. In some individuals, a surplus of 500 kcal/day leads to compensation.

Let’s use a sample individual to flesh this out, meet Johnny Bulk.

Johnny Bulk has a calculated total daily energy expenditure (TDEE) of 3000 calories per day. Johnny is prescribed a 500 kcal/d energy surplus, so his total calorie intake will be 3500 calories per day. Johnny is a hard gainer/high NEAT individual. This means he may compensate in one of two ways, or a combination of the two leading to his weight staying the same.

1

Hard gainers are high NEAT individuals. In response to what should be a caloric surplus, these people move more, and therefore burn more calories through greater movement. This is everything from fidgeting, sitting less, walking faster, etc. Note that there is a point where these individuals reach a surplus and gain weight, it’s just higher than others.
2

The other often overlooked factor is another form of compensation. This time instead of activity these individuals may hold a surplus for a few days, however they compensate by eating less in subsequent days. Their satiety signals kick in. This is one of the reasons why putting an emphasis consistency and choosing carbs as your primary surplus source is paramount for building mass.

Supplements

Supplements can be a useful addition to your bulking plan, but they should not replace integral parts of your diet. For instance, your favorite greens powder does not substitute for eating vegetables. While these powders are rich in antioxidants they do not replace the fiber, bulk, and positive impact on your gut microbiome. If you won’t eat them, try blending them into a smoothie.

Consider options such as protein powder, creatine, vitamin D, fish oil, and caffeine to support your muscle-building efforts. For protein powders, whey is a great source of BCAAs and now many plant based powders incorporate them too. Find one you like that isn’t over priced. In some cases, hard gainers for example, a carb powder or weight gainer can be a useful addition for added calories. That stated, I prefer my clients add extra fruit to their shakes as a better source of carbs.

Quick Training Tips

Training for building mass warrants an entire article, which I will write in the future. In the meantime, here are some quick tips based on the latest research.

Whether you are doing a bro split, upper/lower split, or full body, try to hit every muscle 2-3 times per week.

Don’t be too dogmatic about rep ranges, the truth is most things done properly work for building muscle. Aim to be optimal with the rep guide below.

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00:02 21 Mar 20

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02:12 20 May 20

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Callie Organomics

02:10 20 May 20

I really enjoyed working with John through my weight loss process. John is very knowledgeable and can answer any questions you have. He provides dense, detailed feedback in a way that makes me understand health on a whole new level. He is also very personable and you can talk about health or anything for hours with him. What I appreciated most was how we went above and beyond to make sure I reached my goal - "Callie, I'll send you recipes if you need." "Callie, I'll do workouts with you so you can get motivated and try something new." "I'll make everyone in your household macro breakdowns so you can get the support you need." John also recommended fantastic new foods that I think he should be sponsored for. He is so selfless and really just wants the best for his clients and it shows. He's changed my mental and physical take on food and my body, and I am so happy I worked with him and love the results! Thanks John!

Brian Bushnell

21:39 16 Jul 20

I was skeptical when hiring a nutrition and fitness coach as I have been competing in sports for years and am no stranger to a gym. However, as I am getting older, accumulating injuries and can’t eat the same as I used to, it was getting harder to stay in shape. A good friend recommended John to me and I took a leap of faith. It has been a great decision as John uses real world techniques/strategies and allows me to be somewhat flexible when eating (as we all have events/parties that can derail diet plans). I don’t feel deprived or tired from crash dieting or fad diets. I can eat carbs and still lose weight as long as I use his straightforward guidance and workout regimen. The workouts are reasonable in length and effort and he is flexible in changing them for safety and effectiveness. This has changed the way I live in such a positive way and am thankful for John’s help.

Tamara Thompson

16:21 17 Jul 20

John is awesome. period. I sought him out for help with nutrition as I had finally accepted the fact that my diet was keeping me from losing fat and gaining muscle . His approach is not intimidating or overly strict and he helps you slowly change your mind set so that you're set up for success.. He is so incredibly knowledgeable about the human body and can offer all kinds of tips to help reach and maintain your goals. Calling him was the best decision I've made.

Adam Pucylowski

12:45 11 May 21

John has been worth every penny. I didn’t want to review too early, but I am into week 4 of John’s coaching and I have lost 12 lbs and look and feel tighter. I went into our meeting thinking I needed specific meal plans in order to meet my goals. John shows me how to eat the foods I like, within reason, and still meet my macro goals. He gives tips and provides recipes to help me eat better and build better habits.

Francis Cruz

00:47 01 Dec 20

John is the best nutritionist and life coach I have had the pleasure of working with in my health journey. I learned many tips, tricks and fantastic recipes. John encourages me to be a better version of myself and I am truly appreciative of this push and motivation. I highly recommend John in helping you achieve your health, nutrition and fitness goals!

Kory Kingsbury

15:31 09 Dec 20

I cannot say enough great things about John Brooks and Nutrition 361. I came into this program with a defeated mentality. I have been training on my own for the past few years and got weight down to a respectable amount. I then plateaued hard. I knew I needed a change in my workout regime and eating habits. Then I contacted John. He opened my eyes to a world of eating that was never really apparent to me from reading popular books by accredited trainers, blogs, Pinterest etc. Concepts of food that seem simple enough were explained by John in a way that just made sense. He takes a scientific approach to his teaching and evolution concepts of the human body to explain why and how eating the right nutrition is so important. And for a science nerd like myself I ate it all up (pun intended). The workouts are fantastic. Even after a few months of doing this journey with John, I find that after we switch to another workout, I will be sore in areas that I never imagined. The workouts keep you engaged the entire time and are so manageable to complete because they are 30-45mns a day. Even if you don't have a gym membership, these workouts can be done at home with basic equipment. John is so responsive to tailoring my workouts to fit my needs. Like I said, google doesn't allow ENOUGH space to write all the good things I have to say but the most endearing part of all this is the support John gives. I am no stranger to self deprecating and after talking with John I feel like I can move mountains. His teaching is great, his workouts work but I think what makes this program so successful is the attitude that comes with it as a coach. He is absolutely incredible and wants nothing but to see his clients succeed. He gives me the power to hold myself to a higher standard to be healthy for me and my family. So if you're on the fence about going all in with this program, sign up for a consultation-you will be hooked!

Victoria Harrison

03:03 19 Mar 21

I was able to work with John Brooks after winning a 6 week program through my local gym in Chicago. I can say that I am so grateful to worth directly with him. John is very realistic and gives you nutrition goals that are attainable and achievable. I was even provided with great recipes and meal plans, which helps especially when you have a hard time following macros. The layout and information John provided was easy to understand, and if I ever had any questions or concerns, John was quick to respond. I highly recommend working with Nutrition 361 to hit your nutrition goals. I have learned more about my health and body because of this 6 week program and I plan to continue to work with John in the future.

Sandy Andry

01:27 08 Jun 21

My husband's cholesterol level was higher than his doctor wanted and he couldn't take the statin drugs which were recommended. He decided he wanted to control his cholesterol with diet and exercise. We sent an SOS to John. Could he help? Since I was the cook, I decided to try the program, too. After 4 months of following John's advice, I'm proud to say my husband's cholesterol level decreased by 35 points. His LDL is down and his HDL is up. His doctor is so pleased! We do strength training 3 times a week and follow John's dietary advice. John is responsive and knowledgeable. He asked us many questions and tailored our program to us and our abilities. We both are stronger and weigh less than when we started. John was always available by text, phone or email. His instructions were easy to understand and required little equipment;. We are 65 years old. It's never too late to do something good for yourself.

karee k

16:16 23 Jun 21

I would recommend him to anyone looking to better their health and learn more about the value of the foods they’re eating. He was extremely knowledgeable and explained the science behind the food we eat and how it effects our bodies. I learned the ratios to what my body type needs to reach the goal I’ve set. He is fun to work with and provides a ton of resources to get you where you want to be! Also, I highly highly encourage doing his workout plan along with the nutrition aspect- it jumps starts everything and the results are worth it! Thankyou John for all of your help, I’m feeling stronger and healthier

Jose Soto

15:07 25 Jul 21

Words can’t explain how excellent this man is at his job. I reached out to John a month prior to my weight cutting for a tournament and he got me where I needed to be. This man means business, from the fist day we stared to work he tracked every single thing I ate. He would adjust things accordingly and ensure I wasn’t over/under doing anything. Prior to meeting John I was fasting most days and barley losing weight; on the other hand with John I was eating more, perform better, and losing weight. John is a master of his work, and most importantly he’s constant with his clients. If you have a loved one in sports I highly recommend John for a safe weight cut for your child. If you are just struggling to losing weight and fasting/starving yourself isn’t for you than John is your man.

Julio Gonzalez

16:33 28 Jul 21

My wife and I worked with John Brooks on our nutrition and truly enjoyed our journey over a 4 month period. John's knowledge and strategy allowed us to not only hit our weight goals but more importantly change our relationship with food forever. It has now been 7 months since our first meeting w/ John and 3 months since our last call and we never been this consistent with our food intake and knowledge it takes to ultimately stay on course into a healthy lifestyle! Thank you John!

Moses Lara

21:04 19 Aug 21

It has been great working with John. He has been very transparent and has provided a lot of information in regards to my body’s caloric consumption. He has also helped set some baseline goals to help me achieve my desired outcome. He also shares tips and tricks a long the way and follows up with advice each week. Keeping track of my intake has become a habit and the results have been great so far. Highly recommend to anyone trying to eat healthier in general without having to follow a highly restrictive fad diet and still lose weight. Thanks John!

Anya Darling

18:24 28 Aug 21

I began working with John in April after reflecting on my lifestyle which has been a continuous roller coaster of disordered diet and exercising. I tend to be an ‘all or nothing’ type of person and so in my search for finding a nutrition coach who would help me navigate through this pattern, I found John’s website and decided to reach out. During our initial consult call, I disclosed that I would need to take a very different approach to monitoring weight loss (as I tend to become obsessed with the number on the scale) and also attempt to improve my negative relationship with food. After agreeing to work together, I knew I was in the right hands when I saw his color coded excel sheets, and listened to his research based explanations about why the approach he uses will be more beneficial than what I had tried and failed each time before. I struggled in the beginning to try and meet my protein goals, but he provided ideas, recipes, and links to products which I could incorporate into my daily eating habits. The exercise part was the most nerve wracking because I tend to cross a line into disordered exercising and feeling like a failure if I hadn’t brutally beat myself up and crushed it by spending hours in the gym. The exercises John placed in the fitness app were challenging but effective, and I began to learn that I don’t have to break my body down in order to build it up. John has always been available to talk to when an issue has arisen, and he has helped to solve them immediately and with sound recommendations. Additionally, he was extremely helpful helping me navigate a serious injury (non-workout related) I had sustained which impacted my GI health, mental health, and physical health. I am so grateful I have been able to work with John and you will be too! If you are looking for someone who genuinely wants for you to succeed, then this is the coach for you.

Ryan

01:56 05 Oct 21

John is a phenomenal coach that is worth every penny. He did an awesome job educating me about nutrition and his company Nutrition361 is the best way to invest in yourself to better your future. THANKS FOR EVERYTHING JOHN!

Gerry Robles

17:51 16 Oct 22

John is super knowledgeable and always willing to help. As a doctor of physical therapy who works primarily with combat athletes and the active population, I have many clients asking about nutrition. If needed, John is always willing to help and I trust his expertise. You're the man John!

Kelsey Skaggs

00:59 21 Oct 22

John has helped me so much with my nutrition, mindset and fitness. He is a wealth of knowledge and very easy to work with. He customizes a nutrition plan to your specific needs and is readily available to answer any questions to help you achieve your goals. The app that he created is so easy to use and integrates with other fitness apps. John customizes workouts each week and inputs them into the app, which you can follow along from your phone. Highly recommend John and Nutrition 361.

Michael Egan

19:27 03 Jan 23

John’s expertise in nutrition and fitness were the tools I needed to reach my weight loss and fitness goals. I’ve been using John’s services for a few months. I am beyond satisfied with the outcome thus far. You won’t find any gimmicks or fads. John utilizes science and medical based research to get you the results you need. John has had a profound affect on my fitness and nutrition journey. I highly recommend his services.

Michelle Fadeley

18:41 10 Jul 23

John at Nutrition361 is awesome! I started working with John because I felt like there was so much conflicting nutrition and diet information out there, and I wanted to understand what the science says and what would work for me as an individual. I was pleased to hear John’s philosophy the very first time we spoke, as it was clear he wasn’t going to judge or shame and believed in getting to know me and my habits, likes and dislikes first, then making incremental changes over time to meet the program goals. He cleared all the noise and misinformation out of the way and allowed me to focus on what will work. While some changes have been easier than others to maintain, it definitely simplified things. I also enjoyed the workout programs I had access to in the Nutrition361 app and found those to be easier to stick with at home vs. the extra time going to the gym. I highly recommend John!

Todd Serrano

17:32 26 Sep 23

John is one of the best people I've ever worked with in any capacity. I needed serious help with nutrition and a workout plan that I could maintain and grow in. I'm a busy husband nearing 50yrs old, and father to a young child. I was recovering from 18 months of sickness from a virus that caused an autoimmune problem when I decided to get help to boost my immunity and lose all the weight illness and medication had contributed to. I deceided to meet with John in person for my initial consultation. During that assesment he addressed several nagging injuries to my back, shoulders, ankles etc. I had from years of sports. John is so well read and constantly updated, his approach is personally tailored to whatever your situation and goals are. His approach is backed by proven research and legit science. John is completely down to earth and very positive and motivating. He is so well orgainized, very responsive, always available by phone, text, email, and very reliable. He is always on time for meetings, or phone check ins and always prepared. John's approach is not a temporary plan or diet, its a realistic lifestyle tweak. Prior to my illness I used to go to the gym for 90 minutes or more a day. With John's app and program, I now can workout anywhere and my longest weight lifiting workout is 35 minutes. My longest cardio workout is 30 to 45 minutes. The workouts are tough but they are not unrealistic, (its not crossfit), and I've had no injuries doing any of them. They are really fun actually. I've never felt better, never had better weight loss and muscle gains than I have with John's combination of nutrition and exercise. I'm training for my first triathlon now. Its a far cry from being hospitalized and having to regain motor skills again. In general John is just one of those rare, humble people who truly enjoys helping others and he never pressures you, but he equips you to conquer your challenges. He is always sharing information, helpful resources and is genuinely concerned with helping anyone, at any stage of health get healthy. I told John in the begining, "I know nothing about food. I don't cook and I know just a little about effective workouts. But if you show me what do, especially with nutrition, I know that I will do the work and I will not be outworked." John lived up to his end of the bargain to say the least. My life is a complete 180 now because of him. My fitness and muscle gains now are amazing after losing 11% of my body weight and exceeding my initial weight loss goal several months ago. I enjoy the workout app so much that I continue to just do workouts with John. They are so effective and don't take up my whole day. I now also have a healthy realationship with food and understand how to eat and still enjoy life. Thank you so much Johh!

Brian Ushman

16:53 14 Nov 23

I worked with John to lose weight while simultaneously training for the Chicago marathon and trying to build/maintain my muscle mass during the whole process. It was challenging but John's expertise saved me from burnout and got me to my desired weight on race day and a PR! The biggest reason I'd recommend is that you will be setup to learn and take these principals through the rest of your life, I feel most places position you to depend on them for life but not with Nutrition361.

Jose and Dinora Cobarruvias

15:53 20 Dec 23

If you care about your health and are ready to figure out what you should eat and what to stay away from once and for all then you are ready to see John! He helped me so much to get me where I needed to be for running my first marathon and I felt so good ! After the big day and moving forward he coached me to adjust to my new activities and goals. After years of just "winging it" I now understand food, nutrients, and exercising so much more all thanks to John!

Brian Quick

17:00 06 Mar 24

John Brooks of Nutrition 361 came in and spoke to my track team at Benet Academy about how to fuel themselves properly for athletic performance. John is very knowledgeable and passionate about getting the best out of athletes. He answered many questions my athletes had and dispelled many myths that they had heard about in regards to nutrition and supplementation. I would highly recommend working with John to get the most out of life in fueling your body for better performance in sport or in life!

Jack Martens

18:14 08 Mar 24

John was very professional from our first conversation, to the presentation and helping with information afterwards! Really knows and understands the importance of nutrition. He can help a group such as ours, or even individual. Highly recommend go see John!!

See All Reviews

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How to bulk up: Guide to building muscle while minimizing excess body fat

What is Bulking?

Can you build muscle while in a calorie deficit?

Key Terms about Building Muscle

My 10-Week Bulking Journey

September 171 lbs . vs. November 182 lbs. (10 weeks)

Key Considerations for Building Muscle

Building Muscle for Different Body Types

The Importance of Macros in Weight Gain

Macro Calculator

Why Carbs are Crucial

Choosing the Ideal Size Surplus

Hard Gainers

Supplements

Quick Training Tips

Final Tips

Share This Story, Choose Your Platform!

About the Author: John Brooks

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