Bulking up is a challenge, but one that everyone can conquer with the right guidance.
Mr. "I can't hit my protein" himself —AKA Kai Sheps — has three simple tips from his own experience to help you on the way to meeting your muscle goals.
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1. Train Hard
It might seem an obvious point, but that doesn't make it any less important.
Something like incorrect form is easy to identify and correct, but how exactly do you know if you're training hard enough? Only you know if you're really locked in and giving your full effort.
Kai explains:
“A lot of people think they’re training hard, but they’re not. They think they’re one or two reps from failure but actually they’re four or five. That’s just leaving gains on the table.”
So, what is training to failure?
Training to failure literally means training an exercise to the point that you either can't or, at the very least, struggle to complete your final rep.
You can put this to the test easily. If you think you've finished your set, push for a few more reps. If you can complete the extras with ease, it's time to consider using heavier weights or reviewing the number of reps.
Which leads us to Kai’s next tip.
2. Progressive Overload
Progressive overload is one of the most essential principles for building muscle.
Here’s Kai’s explanation:
“Each week that you’re training, you want to do a little bit more than the last. Whether that’s by increasing reps or by very slowly increasing the weight.
By doing this, you’re ensuring you’re doing more over time and giving your body a reason to grow.”
Progressive Overload | What is it?
Elevate your training plan with progressive overload.
What would progressive overload look like in practice?
If in week one you bench pressed 110 lb for 10 reps, in week two aim for 12 reps or increase the weight to 125 lb. By doing this, you're increasing the challenge on your muscles, leading to gradual improvement with a lower risk of injury or burnout.
Here’s a simple example using dumbbell bicep curls:
| Week | Reps | Sets | Weight | Increase |
| One | 8-10 | 3 | 13 lb | No Increase |
| Two | 10-12 | 3 | 13 lb | +2 reps |
| Three | 8-10 | 3 | 17 lb | +4 lb -2 reps |
| Four | 10-12 | 3 | 17 lb | +2 reps |
3. Hit Your Protein
This one will be familiar to followers of Kai. Protein is essential if you want to build muscle because protein fuels muscle protein synthesis.
That’s the process where muscle is repaired and grown, and if you are hitting the gym, you will be creating micro tears which need repair.
How much you need every day depends on your size, weight, goals, and training intensity, but a solid target for bulking is somewhere between 1.3 -1.8g of protein per kg body weight per day.
To work out your exact protein needs, head this way:
How Much Protein To Build Muscle?
All your protein questions answered.
Kai ensures he hits his protein target by any means necessary, even if it’s an entire roast chicken. This probably isn’t the most practical approach.
A good method for consistency is meal prepping, allowing you to track your macros while enjoying the food you like.
High-protein meal inspiration:
Chicken & Bacon Bulking Salad – 95g of protein
Spicy Korean Beef Wraps – 70g of protein
Easy Air Fryer Teriyaki Salmon Bowl – 40g of protein
Creamy Cajun Chicken Pasta – 38g of protein
One-Tray Halloumi Wraps – 21g of protein
Find more inspo here:
23 Meal Prep Recipes For Muscle Building & Fat Loss
You'll never have to wonder what to make for lunch again.
Supplements for Muscle Building
On top of your diet, supplements can take the effort out of fueling your ambition.
Here are some of the best supplements if your goal is building muscle:
The most researched supplement in sports nutrition. It enhances physical performance during high-intensity exercise, helping you push out those extra reps.
A quick and convenient way to boost your daily protein intake, offering 22g per serving.
Contain essential amino acids that support muscle growth, especially leucine.
Help ensure you’re getting all of the essential nutrients.
Essential for heart health, commonly found in fish but easily supplemented via soft-gel capsules.
Take Home Message
If you’re just starting out, putting on size can be a difficult task. But with Kai’s three tips — training hard, applying progressive overload, and hitting your protein — you should soon be on the way to meeting your goals.
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"I Can't Hit My Protein": Kai Sheps' Full Day Of Eating
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