This bulking diet meal plan is a diet plan designed to increase the muscle mass of the body. It is based on the consumption of low-fat and high-protein foods.
7-Day Printable Bulking Diet Meal Plan
We will share this nutrition program that provides maximum muscle development by expanding our body mass index.
We want to remind you that no improvement can be achieved without working out and following this diet. For this reason, those who follow this diet are usually athletes.
In this program, more calories are consumed than usual to promote weight gain in the fastest way.
Now that we have answered the question of the bulk diet, we can explain the types of bulk diets. There are 2 types of bulk diets:
Dirty Bulk is designed to gain weight quickly without calculating the weight. During this time, protein is not neglected and snacks are consumed a lot.
Clean Bulk works oppositely and is applied in a planned and programmed manner. Daily calorie needs are met and supplemented with quality carbohydrates.
Dirty bulk is a type of bulk not recommended by experts.
After this method, which involves gaining weight with poor quality foods and an uncontrolled diet, there will be an accumulation of fat in the body, and the risk of losing muscles will increase while trying to burn the fat.
In the clean bulk method, an excess of calories is created according to your daily calorie need and you only get as many calories as the energy you burn.
You can improve your muscle ratio by taking 250-500 calories more than your average meal and burning it.
You can use this diet list determined according to your weight for a week by consulting your doctor. Let’s take a look at the meal plan without further ado.
Bulking Diet Meal Plan
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Bulking Diet Meal Plan for Those Weighing 143-165 lbs
Bulking diet meal plan – Meal plan for 143-165 lbs
Breakfast: 2 whole eggs, 4 egg whites, 75 grams oats, 10 olives
Snack: 1 banana, a palm of walnuts and hazelnuts
Main Meal 1: 210 grams of chicken/meat/fish (uncooked weight of meat should be 210 grams), 230 grams of brown rice (cooked weight of rice should be 230 grams), One and a half tablespoons of olive oil
Main Meal 2: Same foods as the first meal
Snack: An orange, a palm of walnuts and hazelnuts
Main Meal 3: Same foods as the first meal
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Bulking Diet Meal Plan for Those With 165-187 lbs
Meal plan for 165-187 lbs
Breakfast: 2 whole eggs, 5 egg whites, 80 grams oats, 12 olives
Snack: 1 banana, a palm of walnuts and hazelnuts
Main Meal 1: 230 grams of chicken/meat/fish (uncooked weight of the meat should be 230 grams), 260 grams of brown rice (cooked weight of rice should be 230 grams), One and a half tablespoons of olive oil
Main Meal 2: Same foods as the first meal
Snack: An orange, a palm of walnuts and hazelnuts
Main Meal 3: Same foods as the first meal
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Bulking Meal Diet Plan for Those With 187-209 lbs
Breakfast: 2 whole eggs, 6 egg whites, 90 grams oats, 14 olives
Snack: One and a half bananas, a palm of walnuts and hazelnuts
Main Meal 1: 250 grams of chicken/meat/fish (uncooked weight of meat should be 250 grams), 290 grams of brown rice (cooked weight of rice should be 290 grams), 2 tablespoons of olive oil
Main Meal 2: Same foods as the first meal
Snack: One and a half orange, a palm of walnuts and hazelnuts
Main Meal 3: Same foods as the first meal
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Bulking Diet Meal Plan for Those With 209-216 lbs
Meal plan for 209-216 lbs
Breakfast: 3 whole eggs, 6 egg whites, 100 grams oats, 16 olives
Snack: 2 bananas, a palm of walnuts and hazelnuts
Main Meal 1: 270 grams of chicken/meat/fish (uncooked weight of meat should be 270 grams), 310 grams of brown rice (cooked weight of rice should be 310 grams), 2 tablespoons of olive oil
Main Meal 2: Same foods as the first meal
Snack: 2 oranges, a palm of walnuts and hazelnuts
Main Meal 3: Same foods as the first meal
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