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4 Week Bulking Transformation Diet

4 Week Bulking Transformation Diet

Key Points On Bulking

  1. The bulk phase – the big feed. Bulk it out then lean up with a cut.
  2. To smash the bulk phase, you need to train like you mean it and feed like you need it.
  3. Bulking isn’t about eating as much, of whatever you want. It’s about feeding the muscle growth.
  4. Check out our top nutrition tips to support your bulking diet.
  5. Try the Supps247 Personal Trainer 4 week bulking diet plan.

Breakfast options – select one from the following list each day. 

  • 6 egg omelette with spinach (approx. 564 kcal)
  • 2 scoop Mass gainer
  • Large portion of granola, whole milk and sliced banana (approx. 750 kcal)
  • 1 or 2 bagels with peanut butter (approx. 380/760 kcal)
  • 2 Poached eggs, salmon and avocado (approx. 550 kcal)

Morning meal/snack options – combine these to increase calories if needed 

  • Progain flapjack (approx. 324 kcal)
  • test booster 2 Tabs +  5g Creatine 
  • Progain extreme shake (600 kcal)
  • Handful of almonds (approx. 92 kcal per serving)
  • Apple with peanut butter (approx. 200 kcal)
  • Small portion of chicken breast, tomatoes, celery and brown rice (approx. 450 kcal)

Lunch Options

  • Double chicken breast, broccoli and rice (approx. 700 kcal)
  • Salmon, sweet potatoes and sesame seeds (approx. 700 kcal)
  • Chicken breast, salsa, brown rice and peppers (approx. 720 kcal)
  • Vegetarian bean chili burritos (approx. 900 kcal)
  • Tinned tuna, quinoa, avocado and broccoli (approx. 500 kcal)
  • 2 scoops for mass gainer

Snack options (select 1 or 2 per day depending on calories) 

  • Dark chocolate (a single ounce is 153 kcal. Eat as much as your surplus allows)
  • Mass gainer shake (approx. 600 kcal)
  • Cup of mixed nuts (approx. 640 kcal)
  • Beef Jerky (approx. 410 kcal)
  • 1 scoop Branch chain Amino acids 

Dinner options 

  • Tuna steak with olive oil, two sweet potatoes and quinoa (approx. 800 kcal)
  • Sirloin steak, white rice and fried egg (approx. 950 kcal)
  • Burger with lean beef, fries, white bread roll, cup of green beans (approx. 1450 kcal)
  • Tuna, pasta and Bolognese sauce (approx. 600 kcal)
  • Chili con carne with rolls of bread (approx. 700 kcal)
  • 1 scoop casein Protein 

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