15 Oct The Ultimate 7-Day Clean Muscle Bulk Meal Plan
Summer is long gone, and it’s about time you got on with your bulk. It doesn’t matter if you’re doing it for the first time, or this is your tenth bulk-cut cycle, the principles are the same. You need to eat, and you need to eat well. But, where many people do mess up is doing a dirty bulk. What’s the point of packing 5 kilograms of muscle, when it’s hidden under 10 kilograms of fat? That’s why we have written up this nice little bulk meal plan.
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It’s very difficult to organize everything, to get all those calories in when you actually want to stay healthy. Here you can get the basics on increasing your muscle mass while minimizing any possible fat gain.
Meal Prep on the Weekends
Probably the most important part of any bulking (or cutting) meal plan is meal prep, and the best would be to buy all the groceries you need on the weekend. You can cook everything in advance, and then reheat it during the week. Or, don’t cook, just prepare it for cooking.
1. Eating Out
Of course, there are days where you simply can’t find the time to cook, we understand. You’re too tired, have too many obligations and so you end up eating out or skipping a workout. However, know that if you’re smart, you can just order some muscle foods that are delicious and healthy, even if you don’t have time for cooking and grocery shopping.
If you have no other choice but to go with fast food, you can order grilled chicken breast with lots of veggies, tuna sandwiches, or burritos with no cheese. Or, you can contact a company that specializes in this kind of thing. There are numerous places that actually prepare food that is tailor-made for your fitness goals. Some even create meal plans for you.
2. The Meals
We strongly suggest you have 4 meals per day. This way you can get all those calories in, without actually feeling bloated after every meal. And before we begin, it goes without saying that you need a good workout routine.
You will need:
- Milk (almond or regular)
- Oatmeal (or oats)
- Chicken or turkey sausages
- Fruit of your choosing
Eggs are an excellent source of protein and healthy fats. You can make them into an omelet, frying them up (in olive or coconut oil) or boil them. On the side, you can make some oatmeal with milk and cinnamon, or just plain oats. For added taste, mix them up with some fruit. Bananas are a great source of potassium, and they have a lot of calories in them.
You can also replace the eggs with some other protein source, like chicken or turkey sausages. Don’t go with pork though, due to its high-fat content.
- Beef or pork (ground, stakes, pork chops, your choice)
- Pasta or rice
- Frozen or fresh vegetables
You will get the most freedom with your lunch. Since you’re on a bulk, you can sneak in some extra fats, and God knows you need the calories. So choose one carb source (pasta or rice). Prepare it in any way you like. Then, get a good hefty protein source. You can make spaghetti with extra meatballs, fry up some steaks, make a pot roast, whatever you want.
Fats get a bad rap, and while you shouldn’t go overboard, fats are not as evil as they have been made out to be. As long as you stick to the rest of this plan, your fat intake will actually be rather low (for a bulk).
You will need:
- Cottage cheese
- Peanut or almond butter
- Whole wheat bread
Cottage cheese is an excellent low-fat source of protein. Peanuts and almonds have a ton of protein too, but also a lot of healthy fats. They are great if you’re a really hard gainer, or are doing a physically demanding job. Whole wheat bread is a good source of carbs, and will really go nicely with peanut butter. Finally, fruit is just there to give you some extra carbs, fiber, and vitamins.
We suggest you take a small cup of cottage cheese, an apple (or whatever fruit of your choosing), and make a peanut butter banana sandwich.
You will need:
- Fresh vegetables
- Can of tuna or sardines
- Whole wheat bread
- Feta cheese
Dinner should be light. All you need is a can of sardines or tuna (drained!), some more bread, and lots of fresh vegetables. A tomato and cucumber salad will give you some more vitamins, and you can even drizzle some olive oil over them. Feta cheese is low fat, with some more protein. You can also replace tuna or sardines with some other type of fish, like salmon, or even carp.
There you have it folks, a simple and delicious healthy bulking plan. Just be thorough, don’t skip workouts, and you will pack on all the weight you want. And the best part is – you will stay healthy and you won’t get (that) fluffy in the process.
And while we advise you have a light dinner and a healthy breakfast, you can mix these meals out throughout the day in whatever manner you wish.