{"id":28410,"date":"2025-05-02T15:48:07","date_gmt":"2025-05-02T08:48:07","guid":{"rendered":"\/blog\/?p=28410"},"modified":"2025-05-02T15:48:10","modified_gmt":"2025-05-02T08:48:10","slug":"bulking-la-gi","status":"publish","type":"post","link":"\/blog\/bulking-la-gi\/","title":{"rendered":"Bulking l\u00e0 g\u00ec? H\u01b0\u1edbng d\u1eabn t\u0103ng c\u01a1 khoa h\u1ecdc t\u1eeb chuy\u00ean gia"},"content":{"rendered":"\n<p>Bulking l\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng trong c\u1ed9ng \u0111\u1ed3ng gymer, gi\u00fap t\u1ed1i \u01b0u h\u00f3a vi\u1ec7c t\u0103ng c\u01a1 b\u1eafp v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng. B\u1ea1n \u0111ang t\u00f2 m\u00f2 bulking l\u00e0 g\u00ec hay l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 th\u1ef1c hi\u1ec7n bulking khoa h\u1ecdc? H\u00e3y c\u00f9ng kh\u00e1m ph\u00e1 chi ti\u1ebft v\u1ec1 bulking v\u00e0 c\u00e1ch t\u0103ng c\u01a1 chu\u1ea9n x\u00e1c t\u1eeb c\u00e1c chuy\u00ean gia trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. Hi\u1ec3u \u0111\u00fang v\u1ec1 bulking<\/h2>\n\n\n\n<p>Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u m\u1ed9t k\u1ebf ho\u1ea1ch bulking hi\u1ec7u qu\u1ea3, b\u1ea1n c\u1ea7n n\u1eafm r\u00f5 kh\u00e1i ni\u1ec7m v\u00e0 c\u00e1c d\u1ea1ng bulking ph\u1ed5 bi\u1ebfn. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap b\u1ea1n l\u1ef1a ch\u1ecdn ph\u01b0\u01a1ng ph\u00e1p ph\u00f9 h\u1ee3p v\u1edbi m\u1ee5c ti\u00eau v\u00e0 th\u1ec3 tr\u1ea1ng c\u00e1 nh\u00e2n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1.1. Bulking l\u00e0 g\u00ec?<\/h3>\n\n\n\n<p>Bulking l\u00e0 qu\u00e1 tr\u00ecnh ch\u1ee7 \u0111\u1ed9ng gia t\u0103ng l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 m\u1ed7i ng\u00e0y nh\u1eb1m t\u1ea1o ra s\u1ef1 th\u1eb7ng d\u01b0 n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 th\u1ec3. L\u01b0\u1ee3ng calo d\u01b0 th\u1eeba n\u00e0y \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u1ec3 x\u00e2y d\u1ef1ng m\u00f4 c\u01a1 m\u1edbi, \u0111\u1ed3ng th\u1eddi gi\u00fap c\u01a1 th\u1ec3 th\u00edch nghi v\u1edbi nh\u1eefng y\u00eau c\u1ea7u gia t\u0103ng t\u1eeb vi\u1ec7c t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh.&nbsp;<\/p>\n\n\n\n<p>Trong giai \u0111o\u1ea1n n\u00e0y, ngo\u00e0i vi\u1ec7c \u0103n nhi\u1ec1u h\u01a1n, b\u1ea1n c\u0169ng c\u1ea7n t\u1eadp luy\u1ec7n ch\u0103m ch\u1ec9 \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o l\u01b0\u1ee3ng calo d\u01b0 th\u1eeba \u0111\u01b0\u1ee3c chuy\u1ec3n h\u00f3a th\u00e0nh c\u01a1 b\u1eafp thay v\u00ec m\u1ee1 th\u1eeba. Th\u1eddi gian bulking l\u00fd t\u01b0\u1edfng th\u01b0\u1eddng k\u00e9o d\u00e0i 4 &#8211; 6 th\u00e1ng, t\u00f9y thu\u1ed9c v\u00e0o m\u1ee5c ti\u00eau c\u00e1 nh\u00e2n v\u00e0 t\u00ecnh tr\u1ea1ng c\u01a1 th\u1ec3.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/1-bulking-la-gi.png\" alt=\"Bulking l\u00e0 m\u1ed9t thu\u1eadt ng\u1eef quen thu\u1ed9c trong c\u1ed9ng \u0111\u1ed3ng gymer.\" class=\"wp-image-28411\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/1-bulking-la-gi.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/1-bulking-la-gi-300x200.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/1-bulking-la-gi-768x512.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>Bulking l\u00e0 m\u1ed9t thu\u1eadt ng\u1eef quen thu\u1ed9c trong c\u1ed9ng \u0111\u1ed3ng gymer.<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">1.2. Ph\u00e2n lo\u1ea1i bulking<\/h3>\n\n\n\n<p>C\u00f3 hai h\u00ecnh th\u1ee9c bulking ph\u1ed5 bi\u1ebfn:<\/p>\n\n\n\n<p><strong>Clean Bulk:<\/strong> \u0110\u00e2y l\u00e0 ph\u01b0\u01a1ng ph\u00e1p bulking ch\u00fa tr\u1ecdng v\u00e0o vi\u1ec7c n\u1ea1p calo t\u1eeb c\u00e1c ngu\u1ed3n th\u1ef1c ph\u1ea9m l\u00e0nh m\u1ea1nh, gi\u00e0u dinh d\u01b0\u1ee1ng nh\u01b0 protein n\u1ea1c, carbohydrate ph\u1ee9c h\u1ee3p v\u00e0 ch\u1ea5t b\u00e9o t\u1ed1t. M\u1ee5c ti\u00eau c\u1ee7a clean bulk l\u00e0 t\u0103ng c\u01a1 t\u1ed1i \u0111a v\u00e0 h\u1ea1n ch\u1ebf t\u1ed1i thi\u1ec3u vi\u1ec7c t\u00edch t\u1ee5 m\u1ee1 th\u1eeba.<\/p>\n\n\n\n<p><strong>Dirty Bulk:<\/strong> Ng\u01b0\u1ee3c l\u1ea1i, dirty bulk l\u00e0 ph\u01b0\u01a1ng ph\u00e1p n\u1ea1p calo m\u1ed9t c\u00e1ch tho\u1ea3i m\u00e1i h\u01a1n, kh\u00f4ng qu\u00e1 kh\u1eaft khe trong vi\u1ec7c l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m. Ng\u01b0\u1eddi theo dirty bulk th\u01b0\u1eddng \u0103n nhi\u1ec1u lo\u1ea1i th\u1ef1c ph\u1ea9m, k\u1ec3 c\u1ea3 \u0111\u1ed3 \u0103n nhanh v\u00e0 th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n, mi\u1ec5n l\u00e0 \u0111\u1ea3m b\u1ea3o l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o l\u1edbn h\u01a1n l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y c\u00f3 th\u1ec3 gi\u00fap t\u0103ng c\u00e2n nhanh ch\u00f3ng nh\u01b0ng c\u0169ng d\u1ec5 d\u1eabn \u0111\u1ebfn vi\u1ec7c t\u00edch t\u1ee5 nhi\u1ec1u m\u1ee1 th\u1eeba.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2. C\u00e1ch th\u1ef1c hi\u1ec7n bulking chu\u1ea9n khoa h\u1ecdc\u00a0<\/h2>\n\n\n\n<p>Sau khi \u0111\u00e3 hi\u1ec3u r\u00f5 bulking l\u00e0 g\u00ec, b\u01b0\u1edbc ti\u1ebfp theo b\u1ea1n c\u1ea7n l\u00ean k\u1ebf ho\u1ea1ch c\u1ee5 th\u1ec3 v\u1ec1 l\u01b0\u1ee3ng calo v\u00e0 t\u1ef7 l\u1ec7 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng c\u1ea7n n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 theo c\u00e1c b\u01b0\u1edbc sau:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2.1. X\u00e1c \u0111\u1ecbnh l\u01b0\u1ee3ng calo<\/h3>\n\n\n\n<p>\u0110\u1ec3 b\u1eaft \u0111\u1ea7u bulking, vi\u1ec7c \u0111\u1ea7u ti\u00ean v\u00e0 quan tr\u1ecdng nh\u1ea5t l\u00e0 x\u00e1c \u0111\u1ecbnh l\u01b0\u1ee3ng calo b\u1ea1n c\u1ea7n n\u1ea1p v\u00e0o m\u1ed7i ng\u00e0y (TDEE) d\u1ef1a tr\u00ean c\u00e1c y\u1ebfu t\u1ed1 nh\u01b0 c\u00e2n n\u1eb7ng, chi\u1ec1u cao, tu\u1ed5i, gi\u1edbi t\u00ednh v\u00e0 m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t. B\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng c\u00e1c c\u00f4ng c\u1ee5 t\u00ednh TDEE online nh\u01b0 TDEE Calculator ho\u1eb7c Calculator.net \u0111\u1ec3 c\u00f3 k\u1ebft qu\u1ea3 ch\u00ednh x\u00e1c.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"478\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/2-bulking-la-gi.png\" alt=\"S\u1eed d\u1ee5ng TDEE \u0111\u1ec3 t\u00ednh l\u01b0\u1ee3ng calo c\u1ea7n n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 m\u1ed7i ng\u00e0y.\" class=\"wp-image-28412\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/2-bulking-la-gi.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/2-bulking-la-gi-300x169.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/2-bulking-la-gi-768x432.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>S\u1eed d\u1ee5ng TDEE \u0111\u1ec3 t\u00ednh l\u01b0\u1ee3ng calo c\u1ea7n n\u1ea1p v\u00e0o c\u01a1 th\u1ec3 m\u1ed7i ng\u00e0y.<\/em><\/figcaption><\/figure>\n\n\n\n<p>Theo khuy\u1ebfn ngh\u1ecb t\u1eeb c\u00e1c chuy\u00ean gia t\u1ea1i NIH (Vi\u1ec7n Y t\u1ebf qu\u1ed1c gia Hoa K\u1ef3), trong giai \u0111o\u1ea1n t\u0103ng c\u01a1, b\u1ea1n n\u00ean ti\u00eau th\u1ee5 l\u01b0\u1ee3ng calo cao h\u01a1n 10 &#8211; 20% so v\u1edbi m\u1ee9c calo c\u1ea7n thi\u1ebft \u0111\u1ec3 duy tr\u00ec c\u00e2n n\u1eb7ng h\u00e0ng ng\u00e0y. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap b\u1ea1n t\u0103ng kho\u1ea3ng 0.25% &#8211; 0.5% tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 m\u1ed7i tu\u1ea7n.<\/p>\n\n\n\n<p><em>V\u00ed d\u1ee5:<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>N\u1ebfu TDEE c\u1ee7a b\u1ea1n l\u00e0 3000 calo\/ng\u00e0y, khi bulking, b\u1ea1n n\u00ean n\u1ea1p kho\u1ea3ng 3300 &#8211; 3600 calo\/ng\u00e0y (3000 + 10 &#8211; 20%).<\/em><\/li>\n\n\n\n<li><em>V\u1edbi c\u00e2n n\u1eb7ng 60kg, m\u1ed7i tu\u1ea7n b\u1ea1n s\u1ebd t\u0103ng kho\u1ea3ng 0.15-0.3kg, ch\u1ee7 y\u1ebfu l\u00e0 c\u01a1 n\u1ea1c n\u1ebfu th\u1ef1c hi\u1ec7n \u0111\u00fang.<\/em><\/li>\n<\/ul>\n\n\n\n<p>Kinh nghi\u1ec7m t\u1eadp luy\u1ec7n c\u0169ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn vi\u1ec7c \u0111\u1eb7t m\u1ee5c ti\u00eau calo:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u01b0\u1eddi m\u1edbi t\u1eadp th\u1ec3 h\u00ecnh (d\u01b0\u1edbi 6 th\u00e1ng):<\/strong> C\u00f3 th\u1ec3 \u0111\u1eb7t m\u1ee9c calo cao h\u01a1n so v\u1edbi ph\u1ea1m vi 10-20% \u0111\u1ec3 th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh t\u0103ng c\u01a1 nhanh h\u01a1n.<\/li>\n\n\n\n<li><strong>Ng\u01b0\u1eddi \u0111\u00e3 c\u00f3 nhi\u1ec1u n\u0103m kinh nghi\u1ec7m:<\/strong> N\u00ean \u0111\u1eb7t m\u1ee9c calo th\u1ea5p h\u01a1n trong ph\u1ea1m vi n\u00e0y \u0111\u1ec3 h\u1ea1n ch\u1ebf t\u1ed1i \u0111a vi\u1ec7c t\u0103ng m\u1ee1 c\u01a1 th\u1ec3 kh\u00f4ng mong mu\u1ed1n.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2.2. X\u00e1c \u0111\u1ecbnh ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111a l\u01b0\u1ee3ng&nbsp;<\/h3>\n\n\n\n<p>Sau khi \u0111\u00e3 x\u00e1c \u0111\u1ecbnh \u0111\u01b0\u1ee3c l\u01b0\u1ee3ng calo m\u1ee5c ti\u00eau cho giai \u0111o\u1ea1n t\u0103ng c\u01a1, b\u01b0\u1edbc ti\u1ebfp theo l\u00e0 x\u00e1c \u0111\u1ecbnh t\u1ef7 l\u1ec7 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111a l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft. Ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111a l\u01b0\u1ee3ng bao g\u1ed3m protein (ch\u1ea5t \u0111\u1ea1m), carbohydrates (ch\u1ea5t b\u1ed9t \u0111\u01b0\u1eddng) v\u00e0 fat (ch\u1ea5t b\u00e9o). \u0110\u00e2y l\u00e0 nh\u1eefng th\u00e0nh ph\u1ea7n thi\u1ebft y\u1ebfu trong b\u1eefa \u0103n h\u00e0ng ng\u00e0y, cung c\u1ea5p calo v\u00e0 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>L\u01b0\u1ee3ng calo ch\u1ee9a trong c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111a l\u01b0\u1ee3ng:Carbohydrates (tinh b\u1ed9t): 1g = 4 caloriesProtein (ch\u1ea5t \u0111\u1ea1m): 1g = 4 caloriesFat (ch\u1ea5t b\u00e9o): 1g = 9 calories<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Theo khuy\u1ebfn ngh\u1ecb t\u1eeb NIH, t\u1ef7 l\u1ec7 ph\u00e2n b\u1ed5 calo l\u00fd t\u01b0\u1edfng trong giai \u0111o\u1ea1n bulking l\u00e0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>45 &#8211; 60% calo t\u1eeb carbohydrate: Cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho t\u1eadp luy\u1ec7n v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1.<\/li>\n\n\n\n<li>30 &#8211; 35% calo t\u1eeb protein: H\u1ed7 tr\u1ee3 s\u1eeda ch\u1eefa v\u00e0 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp.<\/li>\n\n\n\n<li>15 &#8211; 30% calo t\u1eeb fat: C\u00e2n b\u1eb1ng hormone v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/li>\n<\/ul>\n\n\n\n<p><em>V\u00ed d\u1ee5: V\u1edbi m\u1ee5c ti\u00eau 3300 calo\/ng\u00e0y:<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Carbohydrates: 45 &#8211; 60% ~ 1485 -1980 calo ~ 371 &#8211; 495g (1485 \u00f7 4 = 371g; 1980 \u00f7 4 = 495g).<\/em><\/li>\n\n\n\n<li><em>Protein: 30 &#8211; 35% ~ 990 &#8211; 1155 calo ~ 248 &#8211; 289g (990 \u00f7 4 = 248g; 1155 \u00f7 4 = 289g).<\/em><\/li>\n\n\n\n<li><em>Fat: 15 &#8211; 30% ~ 495 &#8211; 990 calo ~ 55 &#8211; 110g (495 \u00f7 9 = 55g; 990 \u00f7 9 = 110g).<\/em><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"467\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/3-bulking-la-gi.png\" alt=\"X\u00e1c \u0111\u1ecbnh t\u1ef7 l\u1ec7 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111a l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft khi bulking.\" class=\"wp-image-28413\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/3-bulking-la-gi.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/3-bulking-la-gi-300x165.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/3-bulking-la-gi-768x422.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>X\u00e1c \u0111\u1ecbnh t\u1ef7 l\u1ec7 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111a l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft khi bulking.<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>L\u01b0u \u00fd:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>T\u1ef7 l\u1ec7 protein n\u00ean duy tr\u00ec \u1edf m\u1ee9c 30 -35% \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a t\u0103ng c\u01a1. N\u1ebfu b\u1ea1n t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao, c\u00f3 th\u1ec3 t\u0103ng protein l\u00ean 1.6 &#8211; 2.2g\/kg tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3.<\/li>\n\n\n\n<li>\u0110i\u1ec1u ch\u1ec9nh t\u1ef7 l\u1ec7 d\u1ef1a tr\u00ean nhu c\u1ea7u c\u00e1 nh\u00e2n, v\u00ed d\u1ee5: t\u0103ng carb n\u1ebfu b\u1ea1n t\u1eadp luy\u1ec7n n\u1eb7ng ho\u1eb7c t\u0103ng fat n\u1ebfu c\u1ea3m th\u1ea5y thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">3. L\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m trong giai \u0111o\u1ea1n bulking\u00a0<\/h2>\n\n\n\n<p>Ch\u1ecdn \u0111\u00fang th\u1ef1c ph\u1ea9m l\u00e0 y\u1ebfu t\u1ed1 then ch\u1ed1t \u0111\u1ec3 bulking l\u00e0nh m\u1ea1nh, \u0111\u1ea3m b\u1ea3o cung c\u1ea5p \u0111\u1ee7 dinh d\u01b0\u1ee1ng v\u00e0 h\u1ea1n ch\u1ebf t\u00edch m\u1ee1.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3.1. Th\u1ef1c ph\u1ea9m n\u00ean \u0103n<\/h3>\n\n\n\n<p>\u01afu ti\u00ean c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u dinh d\u01b0\u1ee1ng, cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng v\u00e0 h\u1ed7 tr\u1ee3 ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tr\u00e1i c\u00e2y: <\/strong>T\u00e1o, chu\u1ed1i, cam, d\u00e2u t\u00e2y, b\u01a1\u2026 gi\u00e0u n\u0103ng l\u01b0\u1ee3ng v\u00e0 vitamin.<\/li>\n\n\n\n<li><strong>Rau c\u1ee7: <\/strong>C\u1ea3i b\u00f3 x\u00f4i, b\u00f4ng c\u1ea3i xanh, c\u00e0 r\u1ed1t, b\u00ed \u0111\u1ecf\u2026 gi\u00e0u ch\u1ea5t x\u01a1 v\u00e0 vi ch\u1ea5t.<\/li>\n\n\n\n<li><strong>Rau c\u1ee7 gi\u00e0u tinh b\u1ed9t: <\/strong>Khoai lang, khoai t\u00e2y, ng\u00f4,&#8230; cung c\u1ea5p ngu\u1ed3n carbohydrate d\u1ed3i d\u00e0o.<\/li>\n\n\n\n<li><strong>Ng\u0169 c\u1ed1c: <\/strong>G\u1ea1o l\u1ee9t, y\u1ebfn m\u1ea1ch, quinoa, b\u00e1nh m\u00ec nguy\u00ean c\u00e1m,&#8230; l\u00e0 ngu\u1ed3n carbohydrate ph\u1ee9c t\u1ea1p t\u1ed1t cho n\u0103ng l\u01b0\u1ee3ng b\u1ec1n b\u1ec9.<\/li>\n\n\n\n<li><strong>H\u1ea3i s\u1ea3n:<\/strong> C\u00e1 h\u1ed3i, c\u00e1 thu, t\u00f4m,&#8230; gi\u00e0u protein v\u00e0 omega-3 t\u1ed1t cho s\u1ee9c kh\u1ecfe.<\/li>\n\n\n\n<li><strong>S\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa:<\/strong> S\u1eefa \u00edt b\u00e9o, s\u1eefa chua Hy L\u1ea1p, ph\u00f4 mai\u2026 gi\u00e0u protein v\u00e0 canxi.<\/li>\n\n\n\n<li><strong>Th\u1ecbt, gia c\u1ea7m, tr\u1ee9ng:<\/strong> \u1ee8c g\u00e0, th\u1ecbt b\u00f2 n\u1ea1c, th\u1ecbt heo th\u0103n, tr\u1ee9ng g\u00e0\u2026 l\u00e0 ngu\u1ed3n protein ch\u1ea5t l\u01b0\u1ee3ng cao.<\/li>\n\n\n\n<li><strong>C\u00e1c lo\u1ea1i \u0111\u1eadu:<\/strong> \u0110\u1eadu l\u0103ng, \u0111\u1eadu \u0111en, \u0111\u1eadu \u0111\u1ecf\u2026 gi\u00e0u protein th\u1ef1c v\u1eadt v\u00e0 ch\u1ea5t x\u01a1.<\/li>\n\n\n\n<li><strong>C\u00e1c lo\u1ea1i h\u1ea1t: <\/strong>H\u1ea1nh nh\u00e2n, \u00f3c ch\u00f3, h\u1ea1t chia\u2026 gi\u00e0u ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh.<\/li>\n\n\n\n<li><strong>D\u1ea7u v\u00e0 b\u01a1 h\u1ea1t<\/strong>: D\u1ea7u \u00f4 liu, b\u01a1 \u0111\u1eadu ph\u1ed9ng, b\u01a1 h\u1ea1nh nh\u00e2n\u2026 l\u00e0 ngu\u1ed3n ch\u1ea5t b\u00e9o t\u1ed1t.<\/li>\n\n\n\n<li><strong>\u0110\u1ed3 u\u1ed1ng kh\u00f4ng \u0111\u01b0\u1eddng: <\/strong>N\u01b0\u1edbc l\u1ecdc, tr\u00e0 xanh, s\u1eefa h\u1ea1t kh\u00f4ng \u0111\u01b0\u1eddng&#8230; gi\u00fap duy tr\u00ec \u0111\u1ee7 n\u01b0\u1edbc cho c\u01a1 th\u1ec3.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"567\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/4-bulking-la-gi.png\" alt=\"X\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng c\u00e2n b\u1eb1ng t\u0103ng hi\u1ec7u qu\u1ea3 bulking.\" class=\"wp-image-28414\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/4-bulking-la-gi.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/4-bulking-la-gi-300x200.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/4-bulking-la-gi-768x512.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>X\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng c\u00e2n b\u1eb1ng t\u0103ng hi\u1ec7u qu\u1ea3 bulking.<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3.2. Th\u1ef1c ph\u1ea9m c\u1ea7n h\u1ea1n ch\u1ebf&nbsp;<\/h3>\n\n\n\n<p>\u0110\u1ec3 tr\u00e1nh t\u0103ng m\u1ee1 th\u1eeba qu\u00e1 m\u1ee9c v\u00e0 \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, b\u1ea1n n\u00ean h\u1ea1n ch\u1ebf c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m sau trong ch\u1ebf \u0111\u1ed9 \u0103n <strong>bulking<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>R\u01b0\u1ee3u bia:<\/strong> Ch\u1ee9a nhi\u1ec1u calo r\u1ed7ng v\u00e0 \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c \u0111\u1ebfn qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/li>\n\n\n\n<li><strong>\u0110\u1ed3 ng\u1ecdt:<\/strong> B\u00e1nh k\u1eb9o, n\u01b0\u1edbc ng\u1ecdt,&#8230; ch\u1ee9a nhi\u1ec1u \u0111\u01b0\u1eddng tinh luy\u1ec7n, g\u00e2y t\u0103ng c\u00e2n kh\u00f4ng l\u00e0nh m\u1ea1nh.<\/li>\n\n\n\n<li><strong>N\u01b0\u1edbc u\u1ed1ng c\u00f3 \u0111\u01b0\u1eddng\/ch\u1ea5t t\u1ea1o ng\u1ecdt:<\/strong> T\u01b0\u01a1ng t\u1ef1 \u0111\u1ed3 ng\u1ecdt, cung c\u1ea5p calo r\u1ed7ng v\u00e0 kh\u00f4ng c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe.<\/li>\n\n\n\n<li><strong>\u0110\u1ed3 chi\u00ean r\u00e1n:<\/strong> Ch\u1ee9a nhi\u1ec1u ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a v\u00e0 trans fat kh\u00f4ng t\u1ed1t cho tim m\u1ea1ch v\u00e0 d\u1ec5 g\u00e2y t\u00edch t\u1ee5 m\u1ee1 th\u1eeba.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"479\" src=\"\/blog\/wp-content\/uploads\/2025\/05\/5-bulking-la-gi.png\" alt=\"H\u1ea1n ch\u1ebf c\u00e1c th\u1ef1c ph\u1ea9m l\u00e0m t\u0103ng m\u1ee1 th\u1eeba trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n.\" class=\"wp-image-28415\" srcset=\"\/blog\/wp-content\/uploads\/2025\/05\/5-bulking-la-gi.png 850w, \/blog\/wp-content\/uploads\/2025\/05\/5-bulking-la-gi-300x169.png 300w, \/blog\/wp-content\/uploads\/2025\/05\/5-bulking-la-gi-768x433.png 768w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><figcaption class=\"wp-element-caption\"><em>H\u1ea1n ch\u1ebf c\u00e1c th\u1ef1c ph\u1ea9m l\u00e0m t\u0103ng m\u1ee1 th\u1eeba trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n.<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3.3. G\u1ee3i \u00fd th\u1ef1c \u0111\u01a1n 1 ng\u00e0y bulking v\u1edbi m\u1ee5c ti\u00eau 3300 calo<\/h3>\n\n\n\n<p>D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t g\u1ee3i \u00fd th\u1ef1c \u0111\u01a1n bulking trong m\u1ed9t ng\u00e0y v\u1edbi m\u1ee5c ti\u00eau kho\u1ea3ng 3300 calo \u0111\u1ec3 b\u1ea1n tham kh\u1ea3o:&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>B\u1eefa \u0103n<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>M\u00f3n \u0103n<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u1ed5ng l\u01b0\u1ee3ng calo<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u1eefa \u0103n s\u00e1ng ch\u00ednh<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 qu\u1ea3 tr\u1ee9ng \u1ed1p l\u1ebft\u00a0<br>3 l\u00e1t b\u00e1nh m\u00ec \u0111en<br>C\u1ea3i b\u00f3 x\u00f4i lu\u1ed9c<\/td><td class=\"has-text-align-center\" data-align=\"center\">670 calo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u1eefa ph\u1ee5 bu\u1ed5i s\u00e1ng<\/td><td class=\"has-text-align-center\" data-align=\"center\">T\u00e1o k\u00e8m b\u01a1 \u0111\u1eadu ph\u1ed9ng<br>1 h\u1ed9p s\u1eefa chua \u00edt \u0111\u01b0\u1eddng<\/td><td class=\"has-text-align-center\" data-align=\"center\">260 calo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u1eefa tr\u01b0a<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 b\u00e1t c\u01a1m tr\u1eafng<br>200g Th\u1ecbt th\u0103n b\u00f2<br>Rau c\u1ee7 lu\u1ed9c\u00a0<br>1 h\u1ed9p s\u1eefa chua \u00edt \u0111\u01b0\u1eddng<\/td><td class=\"has-text-align-center\" data-align=\"center\">950 calo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u1eefa ph\u1ee5 sau t\u1eadp luy\u1ec7n<\/td><td class=\"has-text-align-center\" data-align=\"center\">300ml s\u1eefa ng\u0169 c\u1ed1c +2 mu\u1ed7ng whey protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">650 calo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u1eefa t\u1ed1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 b\u00e1t c\u01a1m g\u1ea1o l\u1ee9t<br>150g \u1ee9c g\u00e0 \u00e1p ch\u1ea3o\u00a0<br>300g khoai t\u00e2y<\/td><td class=\"has-text-align-center\" data-align=\"center\">800 calo<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">4. B\u00ed quy\u1ebft \u0111\u1ec3 bulking \u0111\u1ea1t hi\u1ec7u qu\u1ea3<\/h2>\n\n\n\n<p>\u0110\u1ec3 qu\u00e1 tr\u00ecnh bulking c\u1ee7a b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t v\u00e0 x\u00e2y d\u1ef1ng c\u01a1 b\u1eafp m\u1ed9t c\u00e1ch khoa h\u1ecdc, h\u00e3y ghi nh\u1edb nh\u1eefng b\u00ed quy\u1ebft sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Theo d\u00f5i ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng b\u1eb1ng nh\u1eadt k\u00fd:<\/strong> Ghi l\u1ea1i t\u1ea5t c\u1ea3 nh\u1eefng g\u00ec b\u1ea1n \u0103n h\u00e0ng ng\u00e0y gi\u00fap b\u1ea1n ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng calo v\u00e0 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111a l\u01b0\u1ee3ng n\u1ea1p v\u00e0o, t\u1eeb \u0111\u00f3 c\u00f3 nh\u1eefng \u0111i\u1ec1u ch\u1ec9nh ph\u00f9 h\u1ee3p.<\/li>\n\n\n\n<li><strong>Tr\u00e1nh bulking b\u1eb1ng \u0111\u1ed3 \u0103n v\u1eb7t:<\/strong> Thay v\u00ec n\u1ea1p calo t\u1eeb c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m kh\u00f4ng l\u00e0nh m\u1ea1nh, h\u00e3y t\u1eadp trung v\u00e0o c\u00e1c ngu\u1ed3n th\u1ef1c ph\u1ea9m gi\u00e0u dinh d\u01b0\u1ee1ng \u0111\u00e3 \u0111\u01b0\u1ee3c \u0111\u1ec1 c\u1eadp \u1edf tr\u00ean.<\/li>\n\n\n\n<li><strong>Duy tr\u00ec th\u00f3i quen u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc:<\/strong> N\u01b0\u1edbc \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong m\u1ecdi qu\u00e1 tr\u00ecnh c\u1ee7a c\u01a1 th\u1ec3, bao g\u1ed3m c\u1ea3 vi\u1ec7c x\u00e2y d\u1ef1ng v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp. H\u00e3y \u0111\u1ea3m b\u1ea3o b\u1ea1n u\u1ed1ng \u0111\u1ee7 2-3 l\u00edt n\u01b0\u1edbc m\u1ed7i ng\u00e0y.<\/li>\n\n\n\n<li><strong>T\u0103ng c\u01b0\u1eddng c\u00e1c b\u00e0i t\u1eadp c\u01a1:<\/strong> <strong>Bulking<\/strong> c\u1ea7n \u0111i \u0111\u00f4i v\u1edbi m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp luy\u1ec7n t\u1ea1 hi\u1ec7u qu\u1ea3 \u0111\u1ec3 k\u00edch th\u00edch s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a c\u01a1 b\u1eafp.\u00a0<\/li>\n<\/ul>\n\n\n\n<p>Hy v\u1ecdng v\u1edbi nh\u1eefng th\u00f4ng tin chi ti\u1ebft tr\u00ean, b\u1ea1n \u0111\u00e3 hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 bulking l\u00e0 g\u00ec v\u00e0 c\u00f3 th\u1ec3 x\u00e2y d\u1ef1ng cho m\u00ecnh m\u1ed9t k\u1ebf ho\u1ea1ch bulking khoa h\u1ecdc v\u00e0 hi\u1ec7u qu\u1ea3. \u0110\u1ec3 h\u00e0nh tr\u00ecnh bulking th\u00e0nh c\u00f4ng, ngo\u00e0i ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 t\u1eadp luy\u1ec7n \u0111\u00fang c\u00e1ch, vi\u1ec7c trang b\u1ecb \u0111\u1ea7y \u0111\u1ee7 d\u1ee5ng c\u1ee5 h\u1ed7 tr\u1ee3 t\u1eadp luy\u1ec7n c\u0169ng v\u00f4 c\u00f9ng quan tr\u1ecdng. Gh\u00e9 th\u0103m c\u00e1c c\u1eeda h\u00e0ng <strong>Decathlon<\/strong> g\u1ea7n nh\u1ea5t ho\u1eb7c truy c\u1eadp <a href=\"https:\/\/www.decathlon.vn\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.decathlon.vn\/<\/a> \u0111\u1ec3 \u0111\u01b0\u1ee3c tr\u1ea3i nghi\u1ec7m b\u1ed9 s\u01b0u t\u1eadp t\u1ea1 tay, g\u0103ng tay gym, \u0111ai l\u01b0ng t\u1eadp gym hay th\u1ea3m t\u1eadp luy\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng \u0111\u1ebfn t\u1eeb th\u01b0\u01a1ng hi\u1ec7u Ph\u00e1p.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bulking l\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng trong c\u1ed9ng \u0111\u1ed3ng gymer, gi\u00fap t\u1ed1i \u01b0u h\u00f3a vi\u1ec7c t\u0103ng c\u01a1 b\u1eafp v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng. B\u1ea1n&hellip;<\/p>\n","protected":false},"author":5,"featured_media":28416,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[8,23],"tags":[],"class_list":["post-28410","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kinh-nghiem-the-thao","category-tu-van-tap-gym"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2025\/05\/1-bulking-la-gi-thumb.png",850,455,false],"thumbnail":["\/blog\/wp-content\/uploads\/2025\/05\/1-bulking-la-gi-thumb-150x150.png",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2025\/05\/1-bulking-la-gi-thumb-300x161.png",300,161,true],"medium_large":["\/blog\/wp-content\/uploads\/2025\/05\/1-bulking-la-gi-thumb-768x411.png",768,411,true],"large":["\/blog\/wp-content\/uploads\/2025\/05\/1-bulking-la-gi-thumb.png",850,455,false],"1536x1536":["\/blog\/wp-content\/uploads\/2025\/05\/1-bulking-la-gi-thumb.png",850,455,false],"2048x2048":["\/blog\/wp-content\/uploads\/2025\/05\/1-bulking-la-gi-thumb.png",850,455,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2025\/05\/1-bulking-la-gi-thumb-120x120.png",120,120,true]},"uagb_author_info":{"display_name":"Decathlon Vi\u1ec7t Nam","author_link":"\/blog\/author\/decathlon-team\/"},"uagb_comment_info":0,"uagb_excerpt":"Bulking l\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng trong c\u1ed9ng \u0111\u1ed3ng gymer, gi\u00fap t\u1ed1i \u01b0u h\u00f3a vi\u1ec7c t\u0103ng c\u01a1 b\u1eafp v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng. B\u1ea1n&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/28410","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/comments?post=28410"}],"version-history":[{"count":1,"href":"\/blog\/wp-json\/wp\/v2\/posts\/28410\/revisions"}],"predecessor-version":[{"id":28417,"href":"\/blog\/wp-json\/wp\/v2\/posts\/28410\/revisions\/28417"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/28416"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=28410"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=28410"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=28410"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}