Q: Help! I need a good bulking plan for the off season. I don’t know that much about diets and never put together ones that work. I am 202 pounds and want to go up to about 215 while doing volume training.

A: I recommend that if you are bulking, you’ll need at least 4,000 – 5,000 calories daily. You can add to things from here if you need more, but this is a relatively clean daily meal plan that allows you to pack on quality mass, not fat.

Bulking Meal Plan – 4,895 Calories.

MEAL 1
6 whole eggs, 2 slices wheat toast, 1 cup oatmeal, 2 cups 1-2% milk, 2 tablespoons Flax oil
Calories: 1,000 – Protein: 51g Carbs: 48 g Fat: 36g

MEAL 2
1/2 cup almonds, 2 cans white tuna in water on romaine lettuce leaves + vinegar
Calories: 775 – Protein: 84g Carbs: 15g Fat: 48g

MEAL 3
8 ounce grilled Chicken breast, 1.5 cups brown rice
Calories: 540 – Protein 50g Carbs: 76g Fat: 6g

MEAL 4
8 oz sirloin steak (relatively lean, trimmed of fat), 1 extra large baked potato
Calories: 600 – Protein: 60g Carbs: 26g Fat: 18g

MEAL 5
8 ounce grilled Chicken breast, 1/2 cup rice, 1 slice wheat toast with 1 tbsp. peanut butter, 2 bananas
Calories: 670 – Protein: 65g Carbs: 90g Fat: 8

MEAL 6 (pre-workout)
2 Scoops whey protein, 2 tbsp Glutamine, 10 oz. juice, 1 cup low-fat yogurt
Calories: 350 Protein: 45g Carbs: 35 Fat: 4g

MEAL 7 (post-workout)
8 ounce ground beef, 1 large yam, 2 slices wheat toast w/ 1 tbsp. peanut butter + 1 tsp. honey
Calories: 800 – Protein: 60g Carbs: 70g Fat: 7g

MEAL 8 (prior to bed)
8 ounces cottage cheese or yogurt (2%), 2 tbsp. Flax oil
Calories: 160 – Protein: 24g Carbs: 8g Fat: 4g

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