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.