Bulking Programme

If you are looking to gain mass and bulk up, we strongly advise you to use the following dietary programme:

 

Start off eating seven meals a day, with carbs and protein at each meal. You will need to consume roughly 1.5-2 grams of protein per pound of bodyweight per day. Eat one of the following protein sources at each meal

• 6 ounces chicken breast
• 6 ounces turkey
• 7 ounces lean beef
• 6 ounces canned tuna
• 4 whole eggs and 4 egg whites
• 2 scoops whey protein powder

Eat plenty of carbs, spreading them more or less evenly over six meals. The following are all good sources of carbohydrates:

• Potatoes
• Cooked oatmeal
• Cooked rice
• Whole-wheat bread
• Pasta

Recommended supplements and Mass Gainers include:

• Atlas Mass Gainer
• Maximuscle Progain
• Mutant Mass Whey Protein
• Myprotein Hard Gainer Extreme