How to Bulk Up Like a Boss

how to bulk up properly

Bulking Up with Proper Nutrition

Are you one of those guys who just can’t gain a pound no matter what?

You’re not alone and while many people are bombarded daily with advertisements on how to lose weight, not much is presented to them to help with gaining healthy mass. This meal plan was designed for just that specific reason.

Check it out and start gaining those precious pounds immediately!

See Also: Top 10 Weight Gainers

How do I gain weight? How do I build muscle? How do I stop people from picking on me? How are his arms bigger than my head?

If you’re a skinny guy who is hung up on the word “ectomorph” then you probably ask yourself those questions on a daily basis.

The answer is simple:

You stop eating like a 3rd grade school girl.

There are 2 simple steps to gaining muscle mass and tapping into your inner Hulk.

How to Bulk Up:

1.)  Punish your muscles on a daily basis

2.)  Eat like a big boy

You can find more info on the first step on any bodybuilding website; I’m here to offer you a meal plan that will put you in the race with the big boys. You will no longer snack on carrots and broccoli while watching reruns of Will and Grace. It’s time to pack on the pounds and increase your strength.

The Meal Plan

It’s a fairly simple plan to follow that focuses on high calorie, and high protein intake while limiting carbs and fats to turn you into the lumberjack you were always meant to be while keeping you as lean as a 10,000 B.C hunter and gatherer.

Anyone who is looking to gain weight and muscle mass will benefit from this plan.

Quick Breakdown:

–         3 Big meals per day

–         2 Protein shakes per day

–         7 Days per week!

Warning: If you aren’t following a serious weight lifting routine to build muscle then this meal plan is not for you. You might get fat!

DO NOT follow this plan for more than 6 months at a time. Give your body a break from the high calorie intake.

What to do:

You don’t have to do anything different than you’re used to. This plan is a basic, breakfast, lunch and dinner routine.

As long as you keep your workouts consistent and your intensity in the gym high, there is NO REASON why you will not gain weight using this plan.

The Meals

Note: Try to drink at least one gallon of water per day during this routine

Breakfast:

What to eat:

6 Large Eggs (Any Style)

  • Total Calories: 480
  • Total Protein: 36g
  • Total Carbs: 6g
  • Total Fat: 27g

1 ½ cups of Oatmeal

  • Total Calories: 249
  • Total Protein: 9g
  • Total Carbs: 42g
  • Total Fat: 5g
8oz of 2% Milk

  • Total Calories: 122
  • Total Protein: 8g
  • Total Carbs: 12g
  • Total Fat: 5g

2 slices of Whole Wheat Bread

  • Total Calories: 200
  • Total Protein:  6g
  • Total Carbs: 44g
  • Total Fat: 0g

1 whole Fruit

Get fruit nutrition info here: http://www.calorieking.com/

Breakfast Nutrition Totals:
  • Total Calories: 1051
  • Total Protein: 59g
  • Total Carbs: 104g
  • Total Fat: 37g

First Protein Shake: (Halfway in-between breakfast and lunch)

See Also: High Calorie Protein Shake Recipe

2 Scoops of Whey

  • Total Calories: 240
  • Total Protein: 50g
  • Total Carbs: 0g
  • Total Fat: 0g

12 oz of Water

Lunch:

What to eat:

1 can of Tuna in Water

  • Total Calories: 191
  • Total Protein: 42g
  • Total Carbs: 0g
  • Total Fat: 1.5g

2 slices of Whole Wheat Bread

  • Total Calories: 200
  • Total Protein:  6g
  • Total Carbs: 44g
  • Total Fat: 0g
16oz of 2% Milk

  • Total Calories: 244
  • Total Protein: 16g
  • Total Carbs: 24g
  • Total Fat: 10g

1 Cup of Cottage Cheese 2%

  • Total Calories: 203
  • Total Protein: 31g
  • Total Carbs: 8g
  • Total Fat: 4.5g

1 Whole Fruit

Get fruit nutrition info here: http://www.calorieking.com/

Lunch Nutrition Totals:
  • Total Calories: 823
  • Total Protein: 95g
  • Total Carbs: 76g
  • Total Fat: 16g

Second Protein Shake: (Halfway in between Lunch and Dinner)

2 Scoops of Whey

  • Total Calories: 240
  • Total Protein: 50g
  • Total Carbs: 0g
  • Total Fat: 0g

See Also: Best Protein Powders

Dinner:

What to eat:

1 pound (16oz) of meat (Pick one per day, or eat the same one every day, it’s up to you)

Beef (Ground)

  • Total Calories: 600
  • Total Protein: 90g
  • Total Carbs: 0g
  • Total Fat: 23g

Steak (Sirloin)

  • Total Calories: 830
  • Total Protein: 140g
  • Total Carbs: 0g
  • Total Fat: 26.3g

Pork Loin

  • Total Calories: 1090
  • Total Protein: 130g
  • Total Carbs: 0g
  • Total Fat: 59g

Chicken Breast (white meat)

  • Total Calories: 748
  • Total Protein: 140g
  • Total Carbs: 0g
  • Total Fat: 16g

Fish (Salmon) (Find info on other fish here: http://www.calorieking.com/ )

  • Total Calories: 934
  • Total Protein: 100g
  • Total Carbs: 0g
  • Total Fat: 56g

Source of Carbohydrates (Pick one – Or two, if you’re a beast)

1 Large Potato (baked, fried or mashed)

  • Total Calories: 278
  • Total Protein: 8g
  • Total Carbs: 63g
  • Total Fat: 0g

1 Serving Baked Brown Beans

  • Total Calories: 160
  • Total Protein: 5g
  • Total Carbs: 30g
  • Total Fat: 2g

2 cups of Mixed Vegetables

  • Total Calories: 160
  • Total Protein: 8g
  • Total Carbs: 30g
  • Total Fat: 1g

8oz of 2% Milk

  • Total Calories: 122
  • Total Protein: 8g
  • Total Carbs: 12g
  • Total Fat: 5g

1 Whole Fruit

Get fruit nutrition info here: http://www.calorieking.com/

Dinner Nutrition Totals: (With 1 pound of Beef with 1 Large Potato)
  • Total Calories: 1160
  • Total Protein: 114g
  • Total Carbs: 105g
  • Total Fat: 30g

Daily Nutrition Totals:

(With 1 pound of Ground Beef and 1 Large Potato and 2 protein shakes taken into account)

Use http://www.calorieking.com/ to calculate totals for optional food sources

  • Total Daily Calories: 3514
  • Total Daily Protein: 368g
  • Total Daily Carbs: 285g
  • Total Daily Fat: 83g

Wrapping Up

So there you have it. A no-nonsense, low fat and high protein meal guide to get you as big as possible without getting too chubby.

Please remember this plan was designed for guys who are serious about weightlifting and gaining muscle mass. If you are in the business of staying lean or small, this plan is not for you.

And of course, feel free to add your own food substitutes as long as they match or are close to the nutritional values of the foods in this post.

Note: You will start seeing results in roughly 1 ½ months into this plan

Good luck and enjoy being huge!

Nutrition Info pulled from: http://www.calorieking.com/

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Rick Grimes

Written by Rick Grimes

Rick's a former D1 athlete, and a current fitness nut with over 10+ years in the health and fitness industry. After getting his bachelors degree he became devoted to contributing accurate, concise and researched based information to the bodybuilding industry. When he's not researching supps, you can find him on Quora giving back to the community.