Bulking Pro

A comprehensive bulking plan built around progressive overload and calorie surplus.

Daily total: ~3,410 calories · ~234g protein · 6 meals

Adjust portion sizes based on your body weight and weekly progress.

Breakfast

7:00 AM
  • 4 whole eggs
  • 1 cup oats
  • 1 banana
  • 2 tbsp peanut butter
72038g

Mid-Morning Snack

10:00 AM
  • 1 cup Greek yogurt
  • 1/2 cup granola
  • 1 scoop whey protein
44042g

Lunch

1:00 PM
  • 8 oz chicken breast
  • 1.5 cups white rice
  • 1 cup broccoli
  • 2 tbsp olive oil
81058g

Pre-Workout

4:00 PM
  • 1 apple
  • 2 tbsp almond butter
  • 1 rice cake
2808g

Dinner

7:00 PM
  • 8 oz lean beef
  • 2 medium potatoes
  • 1 cup green beans
  • 1 tbsp butter
84052g

Before Bed

10:00 PM
  • 1.5 cups cottage cheese
  • 1 tbsp flaxseed oil
32036g