Are you planning to take your gym goals to the next level and aim for bulk? If so, that’s great. But remember, gaining bulk and building muscles at the same time is a hard task.
If you are thinking that by only doing intense workouts, you will be able to build muscles, you are wrong!
The right bodybuilding meal plan works as the backbone of your bulk and muscle-building journey. A proper bulk is all about striking the perfect balance between protein, carbs, and healthy fats.
This blog will discuss everything you need to know about gaining bulk and building muscle mass with a perfect diet plan for muscle gain. So, without further ado, let’s get started!
If you are all ready for a bulk-up and want to build muscles at the same time, it is essential to understand what bulking is and what makes it different from cutting.
Simply put, bulking is the phase where you intake more calories than your body burns, leading to weight gain, primarily in the form of muscle mass. This is also known as caloric surplus.
The main goal of bulking is to fill up your body with enough energy to support muscle growth when you crush heavy workouts.
Cutting, on the other side, is quite the opposite of bulking. Cutting involves being in a caloric deficit to shed fat from your body all while maintaining muscle.
Hold on, being in the bulking phase doesn’t mean you get to eat junk foods and sods drinks just to meet your calorie goals. If you seek to achieve the perfect bulk, you have to follow a clean, nutrient-rich bodybuilding meal plan that provides proteins, carbs, and healthy fats!
Building muscle isn’t all about putting on the hard work in the gym. All your heavy workouts can go in vain if you don’t follow a proper diet. A proper bulk (caloric surplus) diet provides your body with the extra energy required to repair and grow muscle tissues after workouts.
All in all,
Muscle Growth = Proper Diet + Resistance Training
So, let’s understand the nutritional principles for bulking in depth —
Bulking isn’t about eating more and getting bigger. Instead, it is about eating smart. Let’s talk about the nutritional principles of a diet plan for muscle gain —
Proteins: Protein is undoubtedly the main factor behind muscle building. Protein provides essential amino acids to your body. This helps to repair and grow muscle tissues after a heavy workout. The best idea is to add lean protein sources to your diet plan for muscle gain, such as chicken, eggs, fish, tofu, and whey protein. Now, how much protein should you consume in a day? It’s simple. Aim for about 1.2-2.2 grams of protein per kilogram of your body weight per day.
Carbohydrates: Carbohydrates work as the primary energy source for your body. It fuels your intense gym sessions by replenishing glycogen stores in your muscles. Load up your diet plan for muscle gain with complex carbohydrates like oats, brown rice, sweet potatoes, and whole grains.
Fats: Do not make the mistake of completely removing fats from your diet. Fats are important for your body’s hormone production such as testosterone. Make sure you add healthy fats to your diet such as avocados, nuts, seeds, and olive oil in your diet. Also, ensure that fat intake doesn’t exceed 20-30% of your daily calorie need.
Micronutrients consist of vitamins and minerals in your diet. While many don’t consider these micros as important as macros in meal prep for muscle gain, they are equally vital. Macros assist in your muscle repair and energy production. You can get essential magnesium, zinc, and vitamin D from green vegetables, fruits, and multivitamins.
Your muscles are about 75% water. Thus, staying hydrated is crucial. Dehydration can lead to slow recovery of your muscles and affect your performance. Make sure you drink at least 2-3 liters of water daily.
Here are some food recommendations to add to your muscle-building diet —
Category | Recommended Foods |
Proteins | Chicken, turkey, eggs, fish (salmon, tuna), tofu, lentils, chickpeas, whey protein, cottage cheese. |
Carbs | Brown rice, oats, quinoa, whole-grain bread, sweet potatoes, fruits (bananas, apples, berries). |
Healthy Fats | Avocados, nuts (almonds, walnuts), seeds (chia, flax), olive oil, coconut oil, fatty fish. |
Snacks | Peanut butter, protein bars, Greek yogurt, trail mix, hard-boiled eggs, hummus with veggies. |
Hydration | Water, coconut water, herbal teas, and electrolyte-rich drinks. |
Now that you have learned about the essential foods to add to your muscle building meal plan, it is time to understand meal time and frequency. Remember, correct meal timing and frequency can make a lot of difference.
Ideally, it is recommended to have your meals every 3-4 hours. This ensures a regular supply of nutrients to your body, maintaining energy levels, supporting muscle growth, and preventing muscle breakdown. All in all, consistent intake of nutrients helps in maximizing your gains while keeping your metabolism active.
Now, let’s learn about the pre and post-workout nutrition —
Pre-workout nutrition: Your body needs energy before you hit heavy weights in your workout. Therefore, a balanced meal before the workout, including complex carbs and proteins is essential. You can have meals such as oatmeal with a scoop of protein powder or a chicken sandwich on whole-grain bread. This way, your body will have the right amount of energy and amino acids to support your workout and minimize fatigue.
Post-workout nutrition: Once you are done with your workout, your muscles need speedy recovery. A good and easy digestive meal such as a whey protein shake along with fast-cutting carbs such as a banana can help with the fast recovery of your muscles.
Here’s a sample diet chart for muscle gain —
Meal | Examples |
Breakfast | Scrambled eggs with whole-grain toast, oatmeal with protein powder and berries, Greek yoghurt with granola, or a spinach and cheese omelette. |
Mid-Morning Snack | Apple with almond butter, boiled eggs, a handful of mixed nuts, or a banana smoothie with peanut butter. |
Lunch | Grilled chicken with quinoa and roasted vegetables, salmon with brown rice and steamed broccoli, or turkey wrap with avocado and salad. |
Afternoon Snack | Protein shake with a handful of almonds, rice cakes with cottage cheese, or a protein bar and a fruit of your choice. |
Dinner | Grilled steak with sweet potato and green beans, baked tofu with stir-fried vegetables, or cod with wild rice and asparagus. |
Pre-Bedtime Snack | Casein protein shake, cottage cheese with a sprinkle of chia seeds, or a small bowl of Greek yogurt with honey. |
As we have already discussed, bulking and building muscles is not all about hitting the gym and eating junk. It consists of eating the right amount in the right way. Here are some common mistakes that people tend to do while bulking —
It’s true that you need extra calories to bulk. However, overeating can also lead to unwanted fat gains. Make sure your muscle building meal plan is focused on a balanced surplus. Your calories should only go just a few hundred calories above your maintenance level.
Your muscle growth doesn’t only depend on your protein and carb intake. Proper water intake is also crucial for your workout performance and recovery. Moreover, do not make the mistake of taking your micronutrients lightly. Ensure you have the right vitamins and minerals in your body through leafy greens, fruits, nuts, etc.
Skipping your meals or eating your food in an irregular pattern can resist your progress. As already said, aim to eat every 3-4 hours to keep your body fueled with energy and your metabolism right.
Supplements are not going to skyrocket your bulk and muscle gain. Therefore, do not just completely rely on supplements. Make sure whole foods are always the primary source of your nutrition. Without a doubt, whey protein powder is a great source of protein; however, do not forget to get your protein from real food like chicken, eggs, and veggies.
All while keeping your focus on the workout and muscle building meal plan, make sure you also regularly check on your progress. Track your weight, muscle gain and strength improvement. As you make progress, you will have to make proper adjustments to your calorie intake. You can also consult with nutritionists or fitness experts to help you reach your goals.
Whether you are a seasoned gym goer or a beginner who wants to bulk up, understanding the importance of a muscle building meal plan is crucial to achieving your physique goals.
We certainly hope this blog proved to be a helpful read for you to gain bulk and build muscle mass.
Ideally, you should aim for a caloric surplus of around 10-15% above your maintenance level.
Certainly not. Skipping or taking your meals at irregular times can disrupt your muscle gain.
It’s true that supplements can help with muscle building. However, they are not essential as long as you complete your protein intake through whole foods.
The ideal amount of protein that you should consume in a day is around 1.2-2.2 grams of protein per kilogram of your body weight.
Some good sources of carbs are brown rice, oats, quinoa, whole-grain bread, sweet potatoes, and fruits (bananas, apples, berries).