When it comes to adding lean mass, a good nutrition program is as important as the time you spend in the gym. What you eat, how you eat, and how you track your intake are all elements of the bulking period that you need to take into consideration.
At MMA & Sports Rehab, our team of sports performance specialists is here to guide you through a successful bulking season. Here are some of the proven strategies we regularly recommend to our clients.
Four Strategies for Building Muscle Size Safely and Effectively
1. Prioritize Protein
Protein provides the building blocks your muscles need to repair and grow after hard training. If it’s lacking, your body cannot maximize muscle development.
Tips from the Team
• Aim for 1.6–2.2 grams of protein per kilogram of body weight each day.
• Switch up your protein sources with lean meats, poultry, fish, eggs, dairy, and plant proteins like lentils and tofu.
• Spread intake evenly across 3–5 meals to support muscle protein synthesis throughout the day.
2. Don’t Cut Carbohydrates
Carbs are often overlooked during bulking, but they are crucial for training and recovery. They replenish glycogen (stored energy in muscles), allowing you to train harder and recover faster.
• Aim for 4–7 grams of carbohydrate per kilogram of body weight each day, depending on training intensity.
• Choose healthy carb sources like rice, oats, potatoes, fruit, whole grains, and legumes.
• Consume carbs before workouts to fuel performance and after workouts to speed up recovery.
3. Incorporate Creatine
Creatine is one of the best supplements for building muscle mass. It supports muscle energy production during short, explosive activities, such as sprints or heavy lifts. Additional benefits include increasing muscle power, reducing fatigue, and enhancing recovery between sets.
• Aim for the standard dose of 3–5 grams daily. Loading phases are optional.
• Take creatine consistently, with water or a carb-rich meal, for best absorption.
4. Count Your Calories; Track Your Macros
Bulking without tracking often leads to excess fat gain or stalled progress. Monitoring intake helps ensure you’re eating enough for muscle growth without overshooting.
• Estimate your maintenance caloric needs with a calculator or app. A good rule of thumb is to multiply your body weight (in pounds) by 14–16.
• To gain muscle, add 300–500 calories per day above maintenance. This level supports growth while limiting unnecessary fat gain.
• Consume a balance of macros:
-Protein should be 25–30% of total calories
-Carbs should be 45–55% of total calories
-Fats should be 20–30% of total calories
• Track your intake consistently and adjust if you aren’t seeing steady weight gain of 0.25–0.5 pounds per week.
More Tips for Bulking Success
- Cook in bulk and pack meals to avoid skipped calories.
- Liquid calories, such as smoothies or shakes, can add energy without making you feel overly full.
- Track body weight by weighing yourself consistently at the same time each day, ideally in the morning.
- Focus on whole foods rather than depending on supplements, as real food provides the micronutrients your body needs for optimum health.
- Get 7-9 hours of quality rest each night, as sleep is an underrated factor in building lean mass.
Supporting Your Bulking Goals at MMA & Sports Rehab
While these strategies can get you started, working with our team of physical therapists and sports performance specialists can make a real difference. We offer several cutting-edge techniques–including blood flow restriction training, movement analysis, and personalized nutritional information–to help you reach your physique goals.
There’s no denying that pairing nutrition with physical therapy makes a powerful combination. The right treatments help you move better, recover faster, and avoid setbacks that could derail your progress. This way, you’re not just adding muscle. You’re building strength and resilience that last well beyond a single training phase.
If you’re ready to take the next step in your performance, the MMA & Sports Rehab team is here to support you. Schedule an appointment today and let’s create a plan to help you make the most of bulking season.
A Special Thanks from MMA Sports Rehab
“We now have 410 Google 5-star reviews and more than 700 5-star reviews. We want to show our gratitude to our well-wishers, friends, family, community, and our beloved patients for their continued trust with their health care/rehab. We love you, and we are here because of YOU! Thank You!!!” – MSR Family
Dr. Ujjwal’s Tips: ???? Dr. Ujjwal’s Tip of the Week: The Power of Protein After Surgery
???? Why You Need Protein After Surgery or Serious Tissue injury.
Your body works overtime after surgery — healing scars, rebuilding tissue, and fighting off infection.
Protein is the fuel that makes all of that possible.
It helps:
- ???? Repair wounds & scars
- ???? Prevent muscle loss
- ???? Support immune function
- ???? Boost energy and recovery
When your body is healing, your protein needs skyrocket — so eating more protein isn’t optional, it’s essential!
???? How to Increase Your Protein Intake
- ???? Eat protein first at every meal.
- ???? Add foods like peanut butter, chopped almonds, eggs, cottage cheese, and Greek yogurt.
- ???? Try protein shakes or smoothies with high-protein ingredients.
- ???? Choose lean meats such as chicken, fish, or turkey.
???? Should You Take Protein Powder?
Yes — protein powder can help you meet your higher protein demands easily.
- ???? Collagen can enhance wound healing and tissue repair.
- ⚡ Creatine helps maintain muscle mass and strength — though research for post-surgery recovery is still emerging.
- ???? How Much Protein Do You Need?
According to the NIH, post-surgery patients should aim for 1.6–3.0 grams of protein per kilogram of body weight per day.
Body Weight (lbs)Recommended Protein (g/day)120 lbs | 86 g
140 lbs | 101 g
160 lbs | 115 g
180 lbs | 130 g
200 lbs | 144 g
???? Remember: small, steady steps matter — consistency beats perfection!
???? Dr. Ujjwal’s Closing Tip:
“Your recovery is your comeback — feed your body like an athlete, not a patient.”
MSR Merch
???? Introducing the MSR Performance Tee ????
Made with premium 5-Star Fabric to heighten performance during your toughest workouts, this tee provides sun defense, rash guard, moisture-wicking technology, stain release, and a comfortable fit. It is the perfect year-around choice for sports and exercise.
???? Features:
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???? Special Launch Offer: Buy One, Get One Free! ????
That’s right – grab one MSR tee for $29.99 and get another one absolutely free. Perfect for stocking up or sharing the love with a friend!
???? Pre-Order – Click here to pre-order
Hurry, BOGO lasts for the first 100 shirts. Get your hands on the MSR Performance Tee while the offer lasts!
Our Patients Get Great Results
“I’ve had a terrific experience with Bri! I’m an experienced endurance runner and had a flare-up of plantar fasciitis. Within about a month, I was pain-free and back to consistent running – my fastest recovery from PF yet. Dr. Wynn is extremely knowledgeable, offers great exercises that I could easily replicate at home or in any gym, and creates a fun clinic environment. It’s a huge bonus that she also offers dry needling, which was instrumental to my speedy rehab. I’d certainly return if the need arises.”
-Annie W.
Staff Spotlights
Meet Dr. Bryce!! Our New Sports Physical Therapist. Dr. Bryce began his journey in healthcare with a bachelor’s degree in Athletic Training, where he built a strong foundation in sports medicine and athlete care. He even stepped onto the sidelines as the Assistant Men’s Soccer Coach at WVU Potomac State College, blending his love for sports with his growing expertise in injury prevention and recovery.
He went on to earn his Doctorate in Physical Therapy from Duquesne University, where his passion for helping people get back to the activities they love truly took off. One of the highlights of his training was a clinical rotation with MLS side FC Cincinnati, where he worked alongside the first-team physical therapist and medical staff to guide professional athletes through rehab and back onto the field.
Dr. Bryce also expanded his experience in inpatient rehabilitation at UPMC Montefiore Hospital, supporting patients recovering from a wide range of neurological conditions. This balance of sports and medical rehab gives him a well-rounded perspective on patient care.
What drives Dr. Bryce most is simple: meeting people where they are, celebrating every milestone, and helping them return stronger to the sports, hobbies, and passions that make life exciting.
Outside the clinic, Dr. Bryce enjoys catching live music concerts, playing and coaching soccer, and spending quality time with family and friends.
Dr. Bryce Sainz
PT, DPT, ATC
Margaret Quiroz
Medical Receptionist
Meet Margaret Quiroz – Medical Receptionist
Hi, I’m Margaret! I’m usually the first person you’ll see when you walk into MMA & Sports Rehab, and I love making sure our patients feel welcome and cared for. Helping others has always been a passion of mine, and it makes me so happy to know I can make a small difference in someone’s day.
When I’m not at the front desk, you’ll probably find me curled up with a good book. I’m especially drawn to mysteries and horror stories—they keep me entertained and always guessing what’s next! Please Say Hi to her when you see her 🙂
Get Back to Your Best Self at MMA Sports Rehab
Rediscover your strength and get back to your best self at MMA Sports Rehab! Schedule your next appointment today and experience the top-notch care that helped you before.
Roasted Chicken with Meyer Lemons & Potatoes
Enjoy the comforting flavors of this Roasted Chicken with Meyer Lemons & Potatoes — a perfect blend of juicy chicken, zesty citrus, and tender roasted potatoes. It’s a simple yet elegant dish that brings warmth and brightness to any fall dinner table.
Ingredients:
- 1 whole chicken left at room temperature for 30 minutes, giblets reserved for another use
- 2 tbsp extra-virgin olive oil
- Kosher salt & ground pepper
- 4 Meyer lemons, halved
- 2 lbs baby potatoes, halved
- 2 tbsp thyme leaves, plus sprigs for garnish
Directions:
Preheat oven to 450 degrees. Arrange chicken on a rimmed baking sheet. Rub with 1 tablespoon oil and season with salt and pepper. Tie legs with twine and transfer to middle rack. Roast, turning once, until golden brown and a thermometer inserted in thigh reads 165 degrees, about 50 minutes. Remove and let stand 15 minutes before serving. Pour pan juices into a small container and skim fat. While chicken roasts, toss lemons and potatoes with remaining oil and thyme in a medium bowl and season with salt and pepper. Arrange in a single layer on a rimmed baking sheet and transfer to lower rack. Roast, flipping occasionally, until tender and golden brown, about 40 minutes. Serve with chicken and pan juices.
Meet Our Team
Dr. Ujjwal Shakya
Physical Therapist, DPT, DMT, SCS, FNCP
Dr. Brianna Wynn
PT, DPT, Barbell Rehab Method Certified, USA Weightlifting Coach Level 1 & 2 Certified
Dr. Barz Kim
PT, DPT, Cert. DN Level 1 & 2
Ayesha Samudralanka
Patient Service Specialist
