Old-School Bulking Diets for Mass: How the Pros Did It

Let’s get one thing straight: Old-school bulking diets aren’t about stuffing your face with anything you can find. It’s not some random “eat-whatever-you-want” challenge. No, they were about quality calories—taking in the right food to add lean mass without letting the fat pile on like a garbage dump. They were about increasing muscle through caloric surplus. You had to eat a lot—but not just any food. We’re talking the right type of food, packed with nutrients to fuel growth and recovery.

What is Bulking? (TABLE)

Bulking is about putting on muscle, not fat. It’s a strategy where you increase calories—often by consuming extra protein and carbs—to fuel your body’s growth and recovery. You want that extra energy for your workouts, but you don’t want the unwanted fat that accompanies a poor bulking diet. This is why quality over quantity matters.

This table makes everything clear: it’s all about smart bulking—not stuffing yourself with anything you can get your hands on. Quality is the name of the game.

Why Did Old-School Bodybuilders Use Bulking Diets?

Back in the day, bodybuilders were less concerned with fad diets and more focused on gaining mass the right way. The goal wasn’t just about putting on pounds. It was about building muscle and looking as dense and cut as possible—without piling on the unwanted fat.

Bodybuilders of the 60s, 70s, and 80s would eat massive amounts of quality calories through food sources that emphasized whole food and a well-rounded diet. This wasn’t some lazy “dirty bulking” approach—real gains happened when you strategically increased calories with clean, nutrient-dense foods.

Dirty vs. Clean Bulking

The most obvious debate? Dirty bulking vs. clean bulking.

Dirty Bulking:
The idea is to eat everything, even if it means you’re downing fast food, ice cream, and pizzas—just to reach those calorie numbers. This can lead to excessive fat gain, unwanted weight, and a slower recovery.
Clean Bulking:
Old-school bodybuilders were all about clean bulking. They would prioritize quality food sources to increase muscle without the extra fat. It wasn’t about putting on pounds, it was about putting on quality pounds—muscle pounds.

The Key Ingredients for Old-School Bulking Diets

Protein:
This is the building block of muscle growth. Bodybuilders focused on lean meats (chicken, steak, fish) and eggs as their primary protein source. You wanted quality protein to rebuild muscles after every workout.
Complex Carbs:
Oats, sweet potatoes, and brown rice were staples. These carbs provided the body with long-lasting energy to fuel workouts and support recovery. No quick sugars here—just slow-digesting carbs to prevent fat gain.
Healthy Fats:
Olive oil, avocados, and nut butters were the fats of choice. These fats helped maintain a healthy hormonal profile and kept the body fueled. Gironda’s high-fat 36-egg-a-day diet is a perfect example of fat’s importance in muscle-building.
Calorie Surplus:
You’d eat to grow. The goal was a caloric surplus—eating more calories than your body burns—without going into excessive fat territory. Bodybuilders wanted to ensure that any extra calories went straight into muscle recovery and growth.

What’s the Right Caloric Intake for Bulking?

Bulking involves a caloric surplus, but the key is the amount and quality of the calories consumed. Eating an excessive amount of food just for the sake of hitting a calorie surplus won’t get you the results you want.

For most people, increasing calories by 500-700 daily is enough to put on muscle mass without getting bogged down by fat. This means focusing on quality calories from lean protein, whole carbs, and healthy fats.

What Foods Should You Focus On?

While any food can technically add calories, the best bulking foods focus on quality and nutrient density.

Eggs: Packed with protein and healthy fats, essential for muscle growth.
Chicken, Turkey, and Beef: High in protein and rich in iron for muscle recovery.
Rice and Sweet Potatoes: Slow-digesting carbs that provide fuel for intense training.
Avocados and Nuts: Source of healthy fats that support testosterone production and recovery.
Full-Fat Dairy: Cheese, milk, and yogurt for extra protein and calories.

How to Track Your Bulking Progress

Bulking isn’t just about eating everything in sight. You need to track your progress:

Bodyweight:
Track your weight gain regularly. If you’re putting on too much fat, dial it back. If you’re not gaining at all, increase your calories.
Strength:
If your strength isn’t increasing over time, you’re likely not eating enough. A bulking diet should support strength gains with every workout.
Recovery:
Are you recovering faster? You should be able to train harder and more frequently with a proper bulking diet. If you’re feeling sluggish, you might need to adjust your food intake.

Q&A: Everything You Didn’t Think to Ask About Bulking

Q: Can you bulk without gaining fat?
A: Absolutely. The trick is controlling your calorie intake and focusing on clean foods that fuel muscle recovery rather than just increasing fat stores. Clean bulking is about quality calories, not just any calories.

Q: Is bulking all about eating more food?
A: Nope. It’s about eating the right food in larger quantities. You’re not trying to eat excessive amounts of food—you’re increasing your intake with nutrient-dense foods that promote muscle growth and repair.

Q: Can I dirty bulk and still get good results?
A: Sure, but don’t expect to look like a bodybuilder. Dirty bulking can lead to a lot of fat gain. If you care about a solid physique and keeping your body in top shape, go with a clean bulking approach.

Q: How long should I bulk?
A: The average bulking cycle is 8-12 weeks. You’ll want to increase muscle mass during this time and then cut down to shed any excess fat.

Q: What’s the biggest mistake people make when bulking?
A: The biggest mistake? Eating excessive amounts of junk food and not tracking how much fat you’re gaining. Bulking is about quality, not just getting bigger at any cost.

Final Thoughts: Should You Try Old-School Bulking?

Absolutely. If you want to build muscle, get stronger, and avoid the fat that often accompanies mass gain, the old-school bulking diet is still one of the most effective ways to go about it. But here’s the key: focus on quality calories, track your progress, and don’t fall into the trap of thinking bulking is just about stuffing your face. Eat clean, train hard, and watch your body transform.

If you’re serious about gains, this old-school strategy still gets the job done.