The Fast Facts
- The chart highlights the impact of adequate protein intake on key body composition and performance factors in athletes, showing the strongest benefits for lean body mass, muscle strength, and muscle recovery, with high impact on performance and training adaptation, alongside moderate support for body fat management and metabolic health, emphasizing the importance of proper protein intake for athletic performance, recovery, and overall physical development (ISSN, 2017.
- Usually we calculate BMR with the help of your Height, Weight and Age comprising moderate activity assume (5 days in a week).
- As we all know that nutrition plays a vital role to transform your body.
As we all know that nutrition plays a vital role to transform your body. Approximately it accrued all over 60 percent. Apart from that 30 percent is your workout and 10 percent rest. Therefore, we bring a full day best nutrition for bulking up. By following this nutrition plan you can gain quality of lean muscle mass within a few months. Here we will tell you about a perfect balanced diet for bulking highly recommended by professionals.(1),(2)
To follow our Full Week Bulk up exercise plan click here.
At first you have to calculate your daily calories requirement according to your height, weight and age. You can follow this 3 procedures to find out your daily basis calorie requirement..
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Calculate Your BMR.
Usually we calculate BMR with the help of your Height, Weight and Age comprising moderate activity assume (5 days in a week). For example your BMR is 1800.
The formula to find out your maintenance calorie is BMR x 1.5.
For example- 1800 x 1.5 = 2700 calories.
Therefore, your maintenance calories is 2700.
Add Extra Nutrition Calories For Bulking Up.
To gain lean muscle mass you have to add some extra calories. For example if you want to gain 0.5lbs per week then you have to add 250 calories i.e. 2700 + 250 = 2950.
Similarly, add 500 calories 2700 + 500 = 3200, if you want to gain 1lbs per week.
Now, it is so important to breakdown your meal with reasonable quantity of micro and macro nutrients. Here are the example of micro breakdown-
| Macronutrients Breakdown | |||
| Total Calories | Carbohydrates (55%) | Protein (25%) | Fat (20%) |
| 3200 | 440g | 200g | 71g |
Best Diet for Bulking Up.
We designed a best bulking diet meal plan. This meal plan have 6 parts which consist protein, fats and healthy carbs. Which are more recommended nutrition diet for bulking up.
| Meals | Ingredients | Protein | Carbs | Fat | Notes |
Breakfast (Meal 1) 8:30 A.M-9:00 A.M | 6 Egg Whites | 19 | 0 | 0 |
|
| 2 Whole Eggs | 12 | 2 | 10 | ||
| 4 Brown bread with peanut butter | 10 | 66 | 7 | ||
| 1 Cup oats | 9 | 52 | 5 | ||
Mid-Morning (Meal 2) 11:00 A.M | 1-2 Banana | 1 | 30 | 0 |
|
| 20 Almonds | 4 | 4 | 1 | ||
| Fruit Juice | – | – | – | ||
Lunch (Meal 3) 1:30 P.M-2:00 P.M. | 120g Chicken breast | 30 | 0 | 10 | – |
| 1 Cup of rice | 3 | 45 | 1 | ||
| 200g Potato (Baked) | 4 | 38 | 0 | ||
| Mixed Salad | 4 | 18 | 0 | ||
Snack (Meal 4) 5:30 P.M. | Peanut Butter with 2 slice of brown bread (2 Spoon) | 13 | 67 | 14 | – |
| 2 Banana | 1 | 30 | 0 | ||
| 1 Scoop Whey | 24 | 3 | 1 | ||
Dinner (Meal 5) 07:30 P.M-8:00 P.M | 5 Egg Whites or 100g Fish | 16-25 | 0 | 6-9 |
|
| Mixed Salad | 3 | 18 | 0 | ||
| 1 Cup Rice or 4 Chapati (Roti) | 3 | 45 | 1 | ||
Before Bed (Meal 6) 10:00 P.M. | 1 Scoop Whey | 24 | 3 | 1 | – |
| 1 Slice brown bread | 3 | 15 | 1 | ||
| 100ml milk | 5 | 6 | 1 | ||
| Total | 197g | 442g | 61g | – | |
Bottom Line.
Apart from the above mentioned diet plan you must keep in mind some additional tips to get positive result, such as-
- Always drink plenty of water. (3-4 liters of water).
- Take your meal in every 2 to 2.5 hours.
- Train 4 to 5 days in a week.
- Take cheat foods (Pizza or parantha) once in two weeks.
- Prefer home-made food if possible.
- Avoid smoking and alcohol.
- Sleep at least for 8 hours.
- Avoid junk food, beverages.
+2 Sources
Freaktofit has strict sourcing guidelines and relies on peer-reviewed studies, educational research institutes, and medical organizations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and up-to-date by reading our editorial policy.
- International society of sports nutrition position stand: diets and body composition; https://pmc.ncbi.nlm.nih.gov/articles/PMC5470183/
- Dietary protein for athletes: from requirements to optimum adaptation; https://pubmed.ncbi.nlm.nih.gov/22150425/
