Bulking Done Right

Putting on quality muscle while avoiding putting on additional fat is one of the most irritating challenges any gym goer is faced with. Often times they get stuck in the cycle of bulking for a month, hating how they look, and trying to cut the weight off again. This is not only annoying, but also physically challenging for the body to continually adapt to it. This diet is here to help avoid all of that. The goal is to put on some quality muscle while keeping off the dreadful fat that often accompanies bulking season.

It is necessary to be at a calorie surplus in order to put on muscle, most of which will be accomplished with carbohydrates. Some fats are needed to keep the body working properly, I prefer them as parts of food for flavor. The most important part of bulking is adequate protein consumption, which according to many should be between 1.0-1.5 grams per pound of body weight.

Here is a basic outline of it:

Breakfast:

10 oz Egg Whites

1/4 Cup (Dry Yield) Steel Cut Oats

¾ Cup Berry Medley

1 Tbsp. Butter in oats

 

Intra:

1 Scoop Protein Powder

40 g Dextrose

 

Post:

8 oz Chicken Breast (measured uncooked)

1 Cups Brown Rice (measured cooked)

1 Banana

Snack:

Protein Shake

3 oz cashews

Lunch:

4 oz Chicken Breast

1 cup (cooked) brown rice

2 Cups (Uncooked measure) Kale with 1 tbsp Olive Oil

 

Dinner:

4 oz Chicken Breast

8 oz yams

1 tbsp butter on yams

 

Nighttime:

1 cup low fat cottage cheese with 1 tbsp PB

 

Totals

Protein: 233g

Carbs: 260g

Fat: 91g

Calories: 2860

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