Custom Bulking Meal Plan

Your Roadmap to Natural & Healthy Muscle Gain

Meal Plan

If your primary fitness goal is muscle growth, then you should be in a bulking phase. That means upping your calorie intake and pushing hard in the gym.

But it’s not as simple as eating junk food and lifting heavy. Because you want to make sure you’re building muscle and not just getting fat.

Instead, you need a personalized bulking meal plan that shows you exactly what to eat for maximum muscle gain without excess fat storage.

And I’m going to give you a detailed plan to pack on some serious lean mass during this bulk. All you have to do is meal prep and eat, it’s that easy.

The best part is, that you don’t need any expensive supplements or dangerous drugs. All you need is the right fuel and consistent hard work. It’s so simple even hard gainers will grow!

Benefits Of A Bulking Meal Plan

  • Build muscle with body type specific protein and calorie intake

  • Make better food choices with a simple mobile-friendly grocery list

  • Easily schedule your day with a convenient meal planner

  • Simplify meal prep with 50+ delicious recipes that fit your macros

What Is a Bulking Meal Plan?

A bulking meal plan is a diet and workout program where you prioritize muscle growth. The main idea is to add as much muscle as possible with the understanding that your body fat will go up as well.

However, you can prevent unwanted or excessive fat gain by adhering to some simple principles, which I’ll layout in a minute.

With this strategy, you align your nutrition and training to make the most gains possible. So if you’re looking for a dramatic before and after picture, this is the plan for you.

Why Should You Bulk?

First, it’s essential to understand why people bulk and cut in the first place. It boils down to this – the most dramatic transformations happen when you focus on either muscle gain or fat loss – not both.

When you try to gain muscle and lose fat simultaneously (lean bulk or body recomposition), your progress is slow and unimpressive. And I’m sure you don’t have years to reach your goal!

Therefore, bulking is the best option to gain muscle and strength in less time.

Bulking Meal Plan Muscle Growth

Bulking Meal Plan Basics

Now that you know why you should bulk, let’s get into how to do it. This section explains a four-pronged nutrition strategy that helps you pack on muscle efficiently.

1. Proper Calorie Surplus

First and foremost, you must be in a calorie surplus during your bulk. Meaning you’re eating more calories than you burn.

And it may surprise you how much you actually have to eat to gain muscle quickly. Still, you can’t go stuffing your face with as much food as possible, or you will get fat.

So the first step is figuring out how many calories you burn from your metabolism, daily activities, and exercise. The calories you burn are called your total daily energy expenditure (TDEE).

From there, we can find the perfect calorie intake where you maximize muscle growth without storing too much fat. And, for most people, the magic number of calories is 15-25% more than you burn.

Bulking Meal Plan Calorie Surplus

2. Nutrient Dense Foods

The second thing that makes for an effective bulk is food choices. And the best way to ensure you hit your calorie target is by eating nutrient-dense foods.

High-density foods contain more calories, vitamins, and minerals per serving than other foods. So they make excellent fuel for your workouts and your recovery.

In terms of calories per gram, healthy fats take the crown. These include foods like olive oil, peanut butter, and avocado. But you’ll also need to eat foods high in protein and carbs.

3. High Protein and Carbs

Everyone knows you need to eat protein to gain muscle. But the typical advice of eating 1 gram of protein per pound of body weight is a huge oversimplification.

For example, an overweight person would be eating too much protein with that rule. At the same time, a skinny hard gainer wouldn’t be eating enough protein!

In contrast, the bulking meal plan system calculates your calorie intake first based on your lean mass (not total body weight). Then gives you a protein target based on a percentage of calories.

Bulking Meal Plan Protein Intake

Next, let’s talk about your carb intake. A high-carb diet is absolutely beneficial for pushing hard in the gym and maximizing muscle growth.

However, you also don’t need to be inhaling carbs like an ultramarathon runner because the excess will get stored as fat!

Again, my system calculates your energy expenditure first, then assigns your carb intake as a percentage of your calories. That way, you get enough carbs to fuel your training without spilling over!

In addition, your carb intake is matched to your activity level. So you get more carbs on days you workout and less on days you don’t – a very conservative version of carb cycling.

Bulking Meal Plan Carb Cycling

4. Anabolic Meal Timing

The final piece of the nutrition puzzle is when you eat your meals. And just as important is what you eat for those meals in terms of foods and macros.

As illustrated in the chart below, eating (especially carbs) promotes anabolism. While fasting or eating low carbs is more catabolic.

With this in mind, we can use strategic meal timing and food choices to maintain a muscle-building state throughout the day.

This is particularly true in the time immediately following your intense weightlifting workouts – also known as the anabolic window. And yes, that is a real thing!

Bulking Meal Plan Nutrient Timing

Weekly Bulking Meal Plan Examples

At this point, you might be feeling a little information overload. So it’s easiest to jump into some examples showing you real-life bulking meal plan examples.

3 Day Bulking Meal Plan

For our first example, let’s say Steve works out Monday, Wednesday, and Friday. That means his rest days are Tuesday, Thursday, Saturday, and Sunday.

In that case, his weekly bulking meal plan would look like this:

Weekly Bulking Meal Plan 3 Day

In the chart above, the color-coding represents the number of calories and carbs. The darker the shade of green, the higher the calories and carbs.

Remember, you get more carbs on days you workout compared to days you rest.

5 Day Bulking Meal Plan

In this next example, let’s say Sarah works out Monday through Friday and takes the weekends off. Her weekly bulking meal plan would be as follows:

Weekly Bulking Meal Plan 5 Day

Of course, your actual schedule could differ depending on how many days per week you choose to exercise as well as what days you work out. But the examples above should give you a good idea of the overall concept.

Daily Bulking Meal Plan Schedule

Another aspect of a bulking meal plan is what (and when) you eat to hit your daily macros. So I will show you a typical medium carb rest day and high carb workout day.

Medium Carb Rest Day

First, let’s look at a medium-carb day. Medium days are when you don’t do any intense exercise like weightlifting. Although low-intensity activities like yoga or light aerobic exercise are fine.

On rest days, you need fewer carbs since you aren’t burning as much energy. As you can see below, each meal consists of protein and fat with lower carbs.

I’ve also included three example recipe options for each meal to give an idea of what kinds of foods you could eat. As you can see, there are whole foods and an occasional protein shake.

With the meal plans I provide; you get six recipe options that fit your macros. That way you get plenty of variety and the meal plan doesn’t get dull or boring.

Daily Bulking Meal Plan Medium Day

High Carb Workout Day

Next, let’s go through a high day. That is a typical workout day where you do resistance training or moderate to high-intensity exercise.

You should get most of your carbs and calories around the time you work out. Again, you’re giving your body energy when it needs it.

In the example below, Sarah works out in the morning. And most of her daily carbs and calories are in the meals she has within a few hours after exercising.

Daily Bulking Meal Plan High Day

In this meal plan, “Lunch 1” and “Lunch 2” represent two mid-day meals with the same calories and macros. You could combine these into one large meal or have them a couple of hours apart, depending on your appetite and schedule.

With these samples, you should know how to eat each day. But your body and situation are probably different than the examples.

So your bulking meal plan depends on your body type, activity level, and goals. That’s where I can help!

Create Your Own Bulking Meal Plan

Fill out the simple questionnaire below, and you can purchase your custom bulking meal plan starting at just $7.99 per month. You’ll get personalized calories, macros, and a meal schedule to help you reach your fitness goals.

bulking meal plan generator

Actual Bulking Meal Plan Results

I understand if you’re not ready to pull the trigger on a paid plan just yet! Because you’re right about being cautious with all the misinformation out there.

But results speak louder than words. So let me show you a real-world outcome of using the lean bulk meal plan system.

Below is my client Dylan’s progress after using his custom bulking meal plan for a few months. As you can see, he didn’t skip leg day and achieved some tremendous muscle growth!

Bulking Meal Plan Results

*While these are real client photos, it’s important to realize that your results will vary depending on your situation and how well you adhere to your plan.

And here’s another example of what you can accomplish in just a matter of weeks on an aggressive bulking meal plan. I was able to add 20 lbs of solid mass without gaining too much excess fat.

 
 
 
 
 
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A post shared by Fitness Coach Jeremy Fox (@jeremyfoxfitness)

Finally, I should point out that these meal plans are not just for men. And the bulking principles work whether you’re a 20-something bodybuilder or a 40-plus soccer mom.

In fact, most of my clients are women! And they have gotten results as good as the men (if not better).

Here is what some of my female clients are saying:

The carb cycling seems to be working quite well. I am new to the plan but I am noticing I definitely feel better and I look forward to seeing more results. The Elite Plan has been great since the work is done for you. This is really key to my success. Thank you, Jeremy!

Sheryl Crotta

This plan is exactly what I have been looking for. It provides me with meal options and workouts for the day and it takes away the hassle of having to keep up with tracking my calories since it does it for me. I love it and has kept me accountable.

Tammy Henderson

The meal plan is super easy to follow!

Tracy Roe
More Testimonials

About Me

Of course, I don’t expect you to follow my plan without knowing who I am. My name is Jeremy Fox. I’m an engineer, CPT, fitness competitor, and the founder of Nutritioneering.

Click below to learn more about my background and personal fitness journey.

Jeremy Fox
More About Jeremy

Choose Your Plan

If you’re ready to embark on your fitness journey and transform your body, you can start right now! Below is what you get when purchasing a Basic, Premium, or Elite meal plan.

basic meal plan

$7.99

per month


Macros for every meal - requires some counting.

Goal-specific nutrition plan

 Macro targets for every meal

Mobile-friendly grocery list

 Access to private Facebook group

No Menu Options 

No Recipes

No Workouts

premium meal plan

$13.99

per month


Everything in Basic, plus custom recipes - no counting required!

Goal-specific nutrition plan

✔ Macro targets for every meal

Mobile-friendly grocery list

✔ Access to private Facebook group

6 menu options for each meal

50+ recipes that fit your macros

No Workouts

Popular

elite meal plan + workouts

$19.99

per month


Everything in Premium, plus a custom workout plan.

Goal-specific nutrition plan

✔ Macro targets for every meal

Mobile-friendly grocery list

✔ Access to private Facebook group

6 menu options for each meal

50+ recipes that fit your macros

✔ Customized weight lifting & cardio workouts

Best Value

Start Your Bulking Meal Plan

Customize Your Plan