Phase One Bulk Up Eating Plan

For the calorie conscious people, this one is the most grueling part as you have to consume meals in every 2 to 4 hours to meet the level of 5 to 6 sizeable meals a day. It may make you uncomfortable as you have to make changes which, of course, you have to keep in mind.

The psychological disturbance may occur as you will be gaining extra fat at this stage. But it is necessary as fat is the long term fuel of your body and the muscle is for short term. Your muscle will not store if the amount of fat is inadequate in your body.

A thin person will start to gain some weight and it may be the cause of quitting the program. But you must move on to the next part of the treatment. As your muscle will built up, this extra fat will reduce automatically.

A list of food is followed to guide you. Each meal should contain carbohydrate, fat and protein.

Fat
Your meal should be prepared either with flax seed oil, olive oil or nuts (two servings) per day. You may cook your foods by this oil or may add to the salads. The food should either be broiled, boiled, grilled or baked.

Proteins
Turkey breast, chicken breast or lean ground turkey, lean ground beef, lean sirloin or NY strip, salmon, lean white fish (each 3 to 6 ounces), turkey bacon or sausage, canned tuna 12 ounces, 12 Nos. egg whites, fat-free cottage cheese 1-1 ½ cups and whey protein powder 1-2 scoops.

Carbohydrates
Pasta (2-4 cups, cooked), white rice or brown rice (1 cup), whole grain bread (2-4 slices), bagel (1 whole), English Muffins (1-2), baked potato or boiled/mashed with skimmed milk, squash 2 cups, sweet potato (1 whole), any type of fruits, oat meal ( ¾ to 1 cup), air popped popcorn (3-6 cups), corn (2 cups), cornmeal (1/3 cup), legumes (1 cup), grits or hominy (2 cups), any kind of whole grains including barley, spelt, rye or buckwheat, honey (1-2 tbsp).

You should keep in mind that the calorie intake will affect your weight. The hardest working people must take between 2500 to 3500 calories per day to keep him in good condition. That would mean 400-700 calories per meal. If a lean and thin person weighs about 165 pounds, the total amount of energy that he should take will be 2500 calories per day.

Let us presume that 5 meals a day will be the best option for him according to his lifestyle. Then he should take 5 meals of 500 calories each per day with then ratio of 40:50:10. This means that each of his meal should contain 50 grams of protein, roughly 63 grams of carbohydrate and only 6 grams of fat. There is a list of sample one week menu which will fulfill the requirement of these elements. But this is not necessarily meant that you should stick to the guideline. You may take whatever you need provided that your meal should contain suitable amount of fat, carbohydrate and protein.

 

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Table Of Contents

Sample Meal Plan Day One
Day One - Sample Bulk-Up Meal Plan

Sample Meal Plan Day Two
Day Two - Sample Bulk-Up Meal Plan

Sample Meal Plan Day Three
Day Three - Sample Bulk-Up Meal Plan

Sample Meal Plan Day Four
Day Four - Sample Bulk-Up Meal Plan

Sample Meal Plan Day Five
Day Five - Sample Bulk-Up Meal Plan

Sample Meal Plan Day Six
Day Six - Sample Bulk-Up Meal Plan

Sample Meal Plan Day Seven
Day Seven - Sample Bulk-Up Meal Plan

 

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• Gain Weight The Smart Way
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• Phase One Bulk Up Eating Plan
• Phase Two Bulk Up Eating Plan
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