Check out this full bulking up meal plan developed by Max Posternak.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.
In the bodybuilding community, there are two traditional paths a person can choose: the cutting or the bulking phase. Cutting is, in simple terms, losing weight and body fat to get leaner and have more defined muscles.
Bulking up refers to a strategy of increasing muscle mass and overall body weight, often through a combination of resistance training and a calorie-surplus diet.
During a bulking phase, individuals typically increase their caloric intake above their maintenance level, consuming more protein and carbohydrates to fuel their workouts and support muscle growth. They may also incorporate strength training exercises to stimulate muscle hypertrophy, with a focus on progressively increasing the weight lifted over time.
The goal of bulking up is to gain muscle mass and size, which can improve athletic performance and overall physical appearance. However, it’s important to note that bulking up should be done in a controlled and gradual manner, to avoid excessive fat gain and maintain a healthy body composition.
Max Posternak came up with a full bulking up meal plan for you to follow if you ever need one that is easy to understand.
Full Bulking Up Meal Plan
This full bulking up meal is focused on clean bulking. During a dirty bulking phase, people only care about hitting the calorie surplus, whatever means necessary – this could mean a person eats an entire pie or binge eats ice cream just to get the desired calorie intake.
When clean bulking, you focus on hitting a calorie surplus, but with healthy ingredients full of protein and good sources of carbohydrates such as quinoa, chicken, broccoli, oatmeal, brown rice, turkey and so on.
Although not ideal, Posternak says the easiest way to know how many calories you should be consuming is to multiply your body weight in pounds by 18 (if you are a man) or by 16 (if you are a woman) and that should be the amount of calories you should be eating every day to bulk up.
Using his own diet plan, Posternak goes through his full bulking up meal plan that he did while increasing his weight to gain muscle. He would eat 8 meals a day, with not a lot of vegetables because veggies fill the stomach up fast without adding too many calories.
To know his exact full bulking up meal plan, click on the video below.
VIDEO – Full Bulking Up Meal Plan
When Should I Bulk Up?
The decision to bulk up depends on your personal goals and current physique. Typically, bulking up is recommended for individuals who have a relatively low body fat percentage and want to gain muscle mass and strength.
If you are new to weightlifting, it is recommended that you first focus on developing proper form and technique, building a foundation of strength, and establishing healthy eating habits before beginning a bulking phase.
When you are ready to begin bulking up, it is important to do so in a controlled manner, gradually increasing your caloric intake and monitoring your progress. It is also important to maintain a balanced and nutrient-dense diet, including sufficient protein and carbohydrates to fuel your workouts and support muscle growth.
It is worth noting that bulking up may not be suitable for everyone, especially those with pre-existing health conditions or individuals who are overweight. Before starting a bulking program, it is recommended that you consult with a qualified healthcare professional or fitness expert to determine if it is appropriate for your individual needs and goals.
Benefits of Bulking Up
Bulking up can offer several benefits, including:
- Increased Muscle Mass: By consuming a calorie-surplus diet and engaging in strength training, you can increase your muscle mass and overall size. This can improve your athletic performance, make daily activities easier, and enhance your physical appearance.
- Improved Strength: As you gain muscle mass, your strength is likely to improve, making it easier to perform physical tasks and exercises that were once challenging.
- Enhanced Metabolism: A calorie surplus diet can also help to boost your metabolism, as your body needs to burn more calories to maintain your increased muscle mass. This can make it easier to maintain a healthy body weight in the long term.
- Improved Nutrient Utilization: As you consume more calories, your body has a greater need for nutrients such as protein and carbohydrates, which can help to support overall health and well-being.
- Increased Confidence: Finally, bulking up can help to increase your confidence and self-esteem, as you see the progress and changes in your body over time. This can have a positive impact on all areas of your life, from your career to your personal relationships.