Today I decided to take you trough a typical day of eating for me when I’m on a lean bulk.
Remember, this diet is specifically fitted my personal needs, everyone has different needs depending on different factors such as age, activity level, weight, body composition and so on. This post can still be helpful and be used as an indicator when your trying to set up your own meal plan, at least I know I found these types of blogs helpful when I just got started.

This morning I was weighing in at 176,8 lbs, my goal is to hit 180 lbs before I start my cut in just under two months. I believe that gaining weight slow and steady is going to benefit you a lot more in the long run, rather than just going on a ”dirty bulk”. This way your cutting phases won’t be as long and you will be able to stay in a calorific surplus for the majority of a year.

My goal for today was to hit around 200 grams of protein, 400 grams of carbs and 90 grams of fat, this will make my calorie intake somewhere around 3200 calories. This is the number of calories I have found to work best for me on regular days in order to gain muscle and strength without putting on too much excess fat. Some days I eat a little more and some days a little less, depending on my activity level on that specific day.

Now let’s get into what I eat on a normal day while bulking.

Breakfast: As usual I started my day of with a cup of coffee, since I am doing intermittent fasting I won’t consume any calories before 5-6 hours after I wake up. About 2-3 hours after that I might have a sugar free energy drink or another cup of coffee, the reason for this is that energy drinks and coffee both contain caffeine, and caffeine helps suppress hunger.

Meal 1: At around 3:00 pm I had 5 grams of BCAA’s (to preserve muscle while training fasted) and 5 grams creatine, then I hit the gym and had my first meal at around 4:30 pm.
I don’t like to start of my eating period with a big and heavy meal, since I tend to get tired when I do.
So my first meal was 100 grams of oats mixed with 40 grams of whey protein and a smoothie on the side. The smoothie was made out of 1 whole banana, 300 grams of frozen vegetables and 100 grams of frozen berries.

Macros for this meal:
Protein: 52 grams
Carbs: 146 grams
Fat: 11 grams
+ a multivitamin pill.

Meal 2: My second meal is usually pretty big, this is one of many benefits when it comes to intermittent fasting, you can have amazing meals without messing up your diet.
250 grams of chicken fillet
300 grams of fries
50 grams of BBQ sauce
and a protein bar as a snack while cooking the meal.

Macros for this meal:
Protein: 88 grams
Carbs:101 grams
Fat: 32 grams

Snack: Between my second and third meal I had myself some snacks while working on some personal projects, I had 6 rice cakes and another protein bar.

Macros for this:
Protein: 23 grams
Carbs: 50 grams
Fat: 7 grams

Last meal:
380 grams of low fat yogurt
60 grams of cashew nuts, needed to get in some more fat
2 rice cakes

Macros for this meal:
Protein: 46 grams
Carbs: 65 grams
Fat: 34 grams

Total macros for the day:
208 grams
Carbs: 361 grams (a little lower than I was aiming for, but it’s all good)
Fat: 83 grams

So there you have it! A full day of eating for me while I’m on a bulk.
As I mentioned, this eating plan is fitted my personal needs, but hopefully it gives you an idea of what a bulking plan can look like.

Thank you for reading and please check out some more of our content!



Leave a Reply

Your email address will not be published. Required fields are marked *

clear formPost comment