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Table of Contents
- The Clean Bulk Diet Plan
- An Easy Clean Bulk Diet Plan Example
- MEAL PLAN 1
- MEAL PLAN 2
You can’t build lean, healthy muscle eating junk food. This article will give you a clean bulk diet plan idea to get you started.
If you are lacking inspiration, you can use the ideas given in this article to help you with your bulking ‘skinny to buff’ journey.
When you want to bulk up the right way, your diet is just as important as the exercises that you do.
When you’re trying to add weight to your frame, the old idea of eating three square meals a day doesnt really work.
It’s better to split things up into 4 or maybe 5 meals a day.
But dont worry, a meal can be something you currently consider as a snack with a couple of simple changes and doesnt necessarily have to be something that requires lots of preparation and time to put together.
The Clean Bulk Diet Plan
Many diets that are designed to increase bulk and lean muscle include variety. Various sources of protein, carbohydrates and fats, with vitamin-rich vegetables and fruits.
However, knowing your numbers is key, you need an idea of how many calories per day you are to aim for in order to be in a calorie surplus.
Once your calorie amount is figured out, you need to set a goal for the amount of protein carbs and fats you will eat per day roughly.
It is recommended to consume 1-1.5 grams of protein for every pound of body weight per day to facilitate muscle growth.
The protein of course helps build muscle and helps the body repair muscle damage caused by working out, the muscle grows back stronger and bigger.
Animal proteins contain amino acids and may include; steak, chicken, fish, pork, turkey, eggs, etc.
Vegetable proteins may include; soy, beans, tofu, rice, peas.
You can include protein shakes to boost your protein intake, but these should only be considered as supplementary to a good diet, and not your only source of protein.
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.
Fruits and vegetables aren’t to be neglected at all. Aim to include vegetables in every meal you have in some way.
Dont be afraid to experiment either, vegetables dont always have to be boiled. Try roasting or steaming them for a different taste and texture.
Carbohydrates and Fats
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.
Complex carbohydrates are considered better than other carbohydrates because they burn for longer periods throughout the day, giving you longer-lasting and sustained energy.
These include; wheat bread, brown rice, oatmeal, whole-wheat pasta, sweet potatoes.
Non-complex carbs aren’t preferable, because they spike your blood sugar and burn faster.
Healthy fats may include; eggs, avocados, olive oil, peanut butter, almond butter, mixed nuts, flaxseed oil.
Although all of 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.
An Easy Clean Bulk Diet Plan Example
Some would say that sticking to a clean bulk diet plan is something that is easier said than done, in my view, it really isn’t hard to put into action.
Here is my sample Clean Bulk Diet Plan for Beginners, 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 throughout the day.
In addition to diet and time at the gym, be sure to give yourself time to rest in between workout days. That also means no staying up late and neglecting your sleep.
Most of the body’s growth takes place during sleep, so make sure you allow yourself enough sleep.
Otherwise, you won’t get the results you are looking for and you end up only hurting your gains in the long run.
Best Exercises for Bulking – The Squat
This is considered one of the basics. If you’re looking to bulk up your frame, whether you’re a guy or a gal here's why squats are one of the best exercises for bulking.