When it comes to bulking, you need to have these in mind; hydration, carbohydrate, protein, and supplements. The key to bulking is simple. Eat a lot! Just eat even when you’re not hungry. The best way to do this is by eating slightly smaller than your normal portion and eat it consistently throughout the day. If you eat 3 times a day, you can try bumping it up to at least 5 times a day.

The ideal 5 times a day plan includes breakfast, morning snack, lunch, after lunch snack, and dinner. You must be wondering, “what on earth do I eat for five times a day?”. Well, you actually can eat the same thing five times a day, but that’s going to bore you. Also, your body needs different nutrition that no one meal can provide you. Let’s break down an example of an ideal one-day meal plan.

Omelet with spinach

2 eggs
1 cup of torn baby spinach leaves
1 ½ tablespoon of grated parmesan cheese
¼ teaspoon of onion powder
⅛ teaspoon of ground nutmeg
Salt & pepper

Morning Snack
Protein bars

Chicken breast, broccoli, and rice

1 ½ tablespoon of olive oil
3 boneless & skinless chicken breasts, cut into 1-inch pieces
⅔ teaspoon of salt
⅛ teaspoon of pepper
⅔ cup of uncooked brown rice
2 cups of chicken broth
⅔ cup of chopped red bell pepper
2 cups of broccoli florets, cut into bite-size pieces

ON Serious Mass (1 serving)

Fitmall 22-ON-Serious-Mass-Chocolate-12lbs-B-.jpg

Tuna, pasta and Bolognese sauce

1 ½ tablespoon of olive oil
1 ½ garlic cloves, finely chopped
300g can chopped tomatoes
½ tablespoon of chili powder
400g packet of pasta bows
100g can of tuna
A handful of basil leaves

The meal plan shared above is not the most ideal plan. If some of the meals in the plan bore you, you can change it to whatever you like. As long as it’s high in protein and other nutrition. Throughout your bulking phase, there are a lot of things you can try since there’s not much restriction. The simple rule is the more you eat, the better. Once you transition to your cutting phase, the hard part will come. We’ll save that for later.

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