When you want to bulk up the right way, your diet is just as important as the exercises that you do. You can’t build lean, healthy muscle eating junk food.
The Clean Bulk Diet Plan
Many diets that are designed to increase bulk and lean muscle include various proteins with vegetables and fruits. However, carbohydrates need to be limited, and they must be healthy carbs, as opposed to unhealthy ones.
It is important to consume 1-1.5 grams of protein for every pound of body weight per day. Protein helps build muscle and helps the body repair muscle damage caused by working out.
You should include protein shakes to boost your protein intake.
Animal proteins contain amino acids and may include; steak, chicken, fish, pork, turkey, eggs, etc.
Vegetable proteins may include; soy, beans, tofu, rice, peas.
Vegetables and Fruits
Vegetables are necessary to balance the diet and add micro-nutrients.
Vegetables may include; broccoli, kale, spinach, and other leafy vegetables.
Fruits can include; blueberries, strawberries, apples, peaches, etc.
Carbohydrates and fat
Protein alone won’t build the muscles you want. You need to eat both fats and carbohydrates as well. Your body needs both carbohydrates and fats to support muscle growth. Carbohydrates may include; wheat bread, brown rice, oatmeal,whole wheat pasta, sweet potatoes, etc. Fats may include; eggs, avocados, olive oil, peanut butter, almond butter, mixed nuts, flax seed oil.
Although your meals are vital, you also need to pay attention your after workout meal or shake. To make the most of muscle recovery and continued growth, a shake made with whey protein and a sugary, fast acting carbohydrate is crucial. By adding one whey protein shake after your workouts, your results will be accelerated.
The Clean Bulk Diet Plan
Some would say that sticking to a good bulking diet is something that is easier said than done, in my view it really isn’t hard to put into action. So here is my Clean Bulk Diet Plan, use it and abuse it to your benefit! I used it as a framework and since first using it i have tweaked it to my liking and have seen great results in gains and energy levels. The following are a couple of examples of diet plans that you can use or tweak to your own specifications.
Meal Plan 1
Breakfast (600ml) 20 oz skim milk 2 scoops of whey powder (180ml) 6 oz oatmeal (90ml) 3 oz pineapple 5 omega-3 or fish oil caps approx. 550 cal.
Do a workout at the gym
(600) 20 oz skim milk
2 scoops whey powder
Sugary carb source, juice, fruit, etc.
approx. 475 cal.
(385ml) 13 oz chicken breast
(60ml) 2 oz carbs (bread or sweet potato)
approx. 450 cal.
(600ml) 20 oz Steak(meat and fat protein)
(120-180ml( 4-6 oz steamed vegetables or green salad
(approx. 1500 cal.)
Before bed Protein Shake: (600ml) 20 oz skim milk 2 scoops casein powder (to feed muscles and fuel recovery) approx. 310 cal.
Then throughout the day, I have 2 servings 6 oz each of mixed vegetables and a serving of fruit for snack. The total calories for the day are roughly 3300 here.
Meal plan 2
(240ml) 8 oz water
Protein shake consisting of:
(60ml) 2 oz whey protein
(475ml) 16 oz of water or skim milk with 2 tsp peanut butter
(240 ml) 8 oz coffee (approx. 450 cal.)
Workout at the gym Post workout… Whey protein shake apple approx. 300 cal.
Scrambled eggs with 6 egg whites or 6 whole eggs (240ml)
1 cup fresh spinach
1Tbls salsa (120ml)
1/2 cup mashed avocado
approx. 550 cal.
Dinner (240ml-300ml) 8-10 oz chicken breast or ground beef marinated with olive oil, lime juice, pepper. (240ml) 1 cup of steamed green beans or broccoli (240ml) 1 cup black beans or 2 bananas or a sweet potato approx. 900 cal.
(120ml)1/2 cup trail mix
(240ml) 8 oz green tea
approx. 290 cal.
Before bed (60ml) 2 oz whey powder in(475ml) 16 oz water or skim milk approx. 325 cal. Daily total about 2800 cal.
At meals you should try to drink at least (600ml) 20 oz of water to stay hydrated. In addition to diet and time at the gym, be sure to give yourself time to rest in between workout days. Other wise you won’t get the results you are looking for and you end up only hurting yourself.