If you are targeting a muscular body, or all-muscle no-fat look, you require a bulking meal diet chart. Typically, a bulking diet is nothing but you eat smart in it. You simply need to know your bulking meals a bit better, by getting familiar with food (content). Get to know the functional benefits of each important nutrient ingredient in your bulk meal plan.

How much protein should I consume in a day; dividing your bulk diet in correct ratio of carbohydrates and fats and that is all. Most of us lack clarity on the basic concept of bulking meals. Are you sure your bulk diet is in right proportion of carbs, fat and protein every day? We believe an all protein-meal is enough to have a lean body, which can be self-contradictory too.

All these points are discussed, as we continue our interaction on this subject. Remember, an active lifestyle person require more nutrients then a non-active person.

So, What is your Real Bulk Meal Plan?


As aforementioned, you need be aware of ratio of nutrient intake every day. If you are the kind- who feels stomach full very quickly, then you need more energy-rich food. What is the source of more energy? It is large amount of calories, which means more carbs and fat. However, it has to be restricted intake of fat. You don’t still require a 3000-calorie plan for weight gain, do you?

If you have a tendency to put on weight fast, a high-protein and fibre diet will do the job. If you have a fast metabolism, a mix and match of protein and carbs will do the trick for you. If you are a beginner body builder who is very thin, a protein-rich diet is not enough. You need carbs to increase your weight. In addition, you need to match your carbs and fat intake proportionally.

Your Clean Bulk Meal Plan should necessarily include:

Protein Consumption


A protein-rich diet consists of chicken breasts, turkey, tuna, skimmed milk, yoghurt, egg-white, oats, cottage cheese and fish. It includes limited carbs and fats, essential for your body, like rice, barley or bread. The type of carbs should be high-fibre starchy ones mentioned, which are protein sufficient too.

Protein supplements are required for bulking. If you are doing intense workouts, and if you are an athlete or body-builder, you require supplements. It is a must for clean bulk meal plan.

Whey protein, for example, is the most workable solution in this supplement category. It is easy to digest, and is effective pre and post workouts. This functional protein strengthens muscles before work-out, and aids muscle recovery after workouts. Branched Chain Amino Acids (BCAA), in turn, will directly benefit your muscles.

Carbohydrates Consumption

Carbohydrate should be further understood in context of simple and complex type. Complex carbs are required to improve your stamina, strength, and size. An-all protein diet would not help to build a body. The bottom line is: it is essential to release energy.

During intense work-outs, there is lot of stress on your muscles. Do you know the maximum glycogen (converting to glucose) is stored in your muscles?  It is important for our body to retain certain glucose level concentration.

So, carbohydrate supplements make-up for our hard workout training blood-sugar loss. These supplements essentially replenish your energy faster, and release fast energy. Opt for mass gainers, which have higher carb content than protein.

Fats Consumption

The cardinal rule to remember while eating fats is-you need to burn more calories than you consume. So, you need to exercise more than your calories intake. Processed foods have unhealthy calories. If you include plant foods or daily products in your diet, then you are feeding enough calories to your body. However, it has to be plenty of vegetables.

Also, try healthy source of high-calorie food like peanuts, salmons, walnuts, which can be consumed in small portions. Like carbs, fats also make you feel full. Therefore, limited consumption of direct source of good fats is recommended.

As you know, a weight training regime requires you to gain mass to build lean muscles. This process (of strength and size) is expected to stress your muscles. A muscle boosting supplement (fat source) will help you gain (mass). Take a fat supplement like Dextrose after work-out. It will also spike-up your blood sugar levels, to help you recover faster.

Fibre Consumption


Fibre is the most underrated nutrient source. It is absolutely essential, and also a form of carbohydrate required by your body. Soluble fibre is easy to digest as compared to insoluble fibre. The basic benefits of fibre-rich diet include improved digestion, greater blood sugar control, and reduction in appetite. It makes you feel fit and energetic.

Good source of fibre is whole grains, fruits, nuts, or seeds. If you can’t make-up for fibre during the day, fibre supplements like wheat dextrin can help you.

Multi Vitamins

Vitamin D is essential to strengthen your bones, protein and hormone synthesis. Vitamin B,C, and E are also important. Multi vitamins are essential for metabolic reactions in your body. They are required by your immune system, and for absorption of calcium in the body.

Sum-Up Macro-Nutrients in your Bulking Diet

You need to take measured portions of protein, carbs, and fats, every day. So far we have discussed the functional benefits of each nutrient here. Depending upon your daily meals, your genetics, body type, nutrient supplements can be an effective part of your bulking diet.

It is important to know, if you need to consume only protein in a day, or some extra fat too. Once you know, you can choose the best option to meet your purpose. The thumb rule is-mix and match your recommended intake, through available sources.

You also need to your supplements more closely. Consider protein for example. Why do you need protein supplements? It is likely you have included-an all protein diet in your bulk meal, but you still require supplements, you know why? One reason is obvious, you need energy surplus.

However, when we compare any protein supplement with BCAA (essential amino acid, which is also protein), we understand our body feed better. Branched chain amino acids are superior, if you consider the biological value of it. BCAA is direct investment in skeletal muscles. BCAA add-ons mean better protein synthesis in your muscles, and are a necessity for strenuous muscle training.

You need to know your workout regime to know-when you need whey protein or BCAA. A whey protein shake, is to top-up your daily intake. There are additional benefits attached to it. If you have reduced your carb intake, whey protein will help you increase your stamina and preserve muscles. It is also a good source to reduce muscle stress, improve immune system, and reduce hunger.

A quick advice is to check out the nutrient ingredients and match as per your requirement. Do not invest in wrong supplements. By that we mean, know your body requirement, and make sure to buy it safe. You don’t wish to look muscled-up for just few days, therefore, make sure you have the right product in your hand.

Low-diet plan Medium diet plan High diet plan
If you don’t have a workout schedule on a particular day. If you have a normal workout day. You can opt for high metabolism on certain days. Intense workouts may require it.
Increase your protein intake.
Consume low carbs or no-carbs.
You can increase protein intake by 5-10% and keep carbs at minimal.
Keep your carbs and fat intake moderate. Match you carbs and fat intake, pre and post workout.
Increase quantity of carbs pre work out and consume more fat post work out.
You can increase the quantity by 10 gram in each case.
Increase your carbs and fat intake.
Adjust your protein intake proportionally. Consume about 15% less protein. Carbs can be 75 gm per serve and fat around 5 gm per serve.

At the end of the day, it is you and just you who understand your body requirements, don’t you?

Arushi Dutta

The author Arushi Dutta

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