How to Craft a Bulking Diet Meal Plan

Many fitness enthusiasts and bodybuilders find fall and winter the perfect time of the year to bulk up and put on some meat on their lean, toned body.

If that involves increasing the amount of fat, then be it! As soon as summer ends, fun time begins. Bulking may seem like something new to beginners. In layman’s terms, it’s basically that time of the year when the body needs time to rest and accumulate slabs of meat.

Fat gains may happen, but if you adhere to a healthy meal plan that shouldn’t happen. Here are some great tips to help you craft the best bulking meal plan to build muscle and not fat.

Build your own bulking meal plan today with our guide: Nutrition 101. It helps to take the guesswork out of your meal plans, so you can focus on what you do best - making gains!

Bulking and calories

Bulking is all about expanding your muscle mass. To achieve the desired effect, you need to include more carb-rich foods into your diet. Also, the meals will be smaller but more frequent.

Most meals will consist of fats, carbs and protein. You are advised to have at least 6 meals per day (8 is the maximum amount recommended).

When the body gets food constantly it gets fueled and it will feel energized throughout the day. The muscles get more nutrients, which means they’ll grow at a much faster pace.

Your metabolism will remain active too, which prevent the body from gaining fat. Strive between 1 and 2 grams of protein per body weight pound. If you have 150 pounds, your protein intake should be between 150 and 300 a day. Make sure each meal is consumed with a 2 or 3-hour pause.


The best bulking meal plan include foods based on proteins, complex and fibrous carbs, healthy fats, and dairy.

Eggs whites, chicken, tuna, oatmeal, broccoli, fruits and greens, salmon, and dairy products are fundamental foods you should include into your daily diet.

However, make sure to control your portions. Don’t overdo it. Since you’ll be eating 4-6 times a day there’s, really no reason to eat until you’re full once. Here’s an excellent bulking meal plan to help you get started:

  • Meal 1 – 8 egg whites, 3 oz. lean meat (either chicken or turkey), 1 cup oatmeal, 1 cup blueberries.
  • Meal 2 – 8 oz. of chicken, 1 cup and a half of white rice, 1 cup broccoli.
  • Meal 3 – 8 oz. of lean turkey meat, 10 oz. of sweet potatoes, 1 cup of asparagus
  • Meal 4 – 1 tbs. of almond butter, whole-grain bread, 1 medium-sized banana
  • Meal 5 – 8 oz. of steak, 8 oz. of sweet potatoes, 1 cup of green beans, ¼ cup of almonds
  • Meal 6 – 8 egg whites, 1 tbs. of almond butter

bulking meal plan


When you want to build muscle mass, working out and eating right is not enough. Supplements are required to pump your body with energy, help the muscles develop, and support growth. You can either buy supplements online or directly from the store.

Here are 5 supplements to help you bulk up and get that ripped body every fitness enthusiast dreams of.

1. Whey protein

Protein is a muscle building block, and without protein you won’t be able to achieve desired results.

Whey protein can be consumed daily, at any hour. Consume it post-workout or pre-workout, and combine it with your regular shake or oatmeal; add fruit to spice up the taste and enjoy.

2. Casein

Casein is another protein the body needs to support muscle growth. It will keep your body in anabolic condition throughout training. Casein digests slowly; your body breaks it down in 6-8 hours.

Highly recommended before bedtime, the protein will preserve the body in catabolic state, so that you don’t lose those hard-earned gains you got at the gym the day before.

3. Multivitamins

Choose a multivitamin, and make sure it packs all the nutrients you need and can’t be taken from food. It is important to stay active, and a multivitamin can compensate deficiencies and support muscle growth and help you preserve a healthy lifestyle.

4. Creatine

Creatine helps your body recover much faster. At the same time, it helps gain lean muscle mass. Many nutritionist claim it is one of the best supplements for body builders on the market.

Creatine doesn’t have any side-effects on the body, and it can be consumed safely before and after gym time.

5. Fish oil and Amino Acids

Good fats that are fundamental for metabolic, cellular and heart health. Amino acids are considered the best building blocks for your daily protein intake. They keep the brain alert and focused, and help the muscle recover and grow beautifully.

bulking meal plan

Bulking up is a matter of willpower and determination. However, it’s also a matter of protein nutrition and supplementation.

Learn more about eating right; avoid bad carbs found in white bread and pasta at all cost, and stick to complex fibrous carbs. Adhere to a consistent meal plan and regular workout routine, and you’ll see results within 30 days.

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