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4 Week Bulking Transformation Diet

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4 Week Bulking Diet

Packing on lean muscle is tough for even the most seasoned athlete. Not only does your training have to be strict and well-structured around hypertrophy, your diet also needs to support your body as it grows.

To help themselves grow, most bodybuilders will perform a bulking and cutting cycle. The bulking stage focuses on packing on as much mass as possible. Timeframes vary, but the plan below is for a four week bulk – perfect for adding extra mass before a holiday.

However, to pack on size you need to be eating healthy food, and a lot of it. You’ll need to use a calorie intake calculator online to work out what your calorie ‘maintenance’ is – which is the amount of calories you need to eat each day to maintain your weight. Then you’ll need to add calories on top of this so you’re eating at a calorie surplus.

When you’re eating at a surplus, your body will be able to use the extra energy to train harder and build muscle. An increase in calories goes hand-in-hand with an increase in muscle mass – but only if you eat the right food.

We’ve put together some nutritional information and some examples of foods to eat on your 4 week bulking diet to help aid your bulking transformation and build a bigger body.

Hydration: When you’re bulking, you’ll need to keep yourself well hydrated. To increase your caloric intake, you could also drink milk for additional protein. Fruit juices can add extra sugar which can be useful post-workout. In general, you’ll want to keep your hydration levels high with water so you can bring plenty of energy to your workouts.

Carbohydrates: Unlike a cut, where you need to cut down on carbohydrates, those on a bulk can enjoy plenty of carbs. Hence, the harder you can train, the more likely you are to build mass. Stick to wholegrains as opposed to processed, refined carbs which quickly spike blood sugar and can be stored as fat.

However, post-training simple carbohydrates are useful. They quickly spike insulin levels – and insulin increases protein synthesis and decreases muscle breakdown.

Protein: Protein is the key nutrient when it comes to bulking transformations, as it’s the nutrient responsible for supporting lean muscle development. On a bulk, every meal should contain protein and you should aim for 2g per kg of bodyweight.

Supplements: On a bulk, it can be tough to eat the excess calories when you don’t have an appetite. Thankfully, there are certain supplements that make life far easier. Mass gainers are a good idea, as they can add calories to your diet without the need to force down a meal.

Creatine is another great supplement and is suited to our 4 week bulk. Your first week is a loading phase and the following 3 are ‘maintenance.’ Creatine helps aid short bursts of high intensity exercise, which means you can lift a little harder, which in turn increases hypertrophy.

Meal frequency: one of the fastest ways to increase mass is to increase the frequency of your meals. It’s easy to stomach and enjoy six to eight small meals per day than it is to pack all your calories into three.

The MaxiNutrition 4 week bulking diet

Your bulking transformation depends on two things: eating at a calculated calorie surplus and eating healthy food. A ‘dirty bulk’ will add too much body fat and leave you feeling bloated.

Instead, aim to consume around 6 meals a day that pack in plenty of calories. We’ve provided plenty of options for each meal below, so mix and match to build yourself a diet that’ll help you quickly gain lean mass.

Add veggies such as tomatoes, celery and broccoli to whichever meal you like.

    Breakfast options – select one from the following list each day.
  • 6 egg omlette with spinach (approx. 564 cals)
  • Large portion of granola, whole milk and sliced banana
  • (approx. 750 cals)
  • 1 or 2 bagels with peanut butter (approx. 380/760 cals)
  • 2 Poached eggs, salmon and avocado (approx. 550 cals)
    Morning meal/snack options – combine these to increase calories if needed
  • Progain flapjack (approx. 324 calories)
  • Progain extreme shake (approx. 600 calories)
  • Handful of almonds (approx. 92 calories per serving)
  • Apple with peanut butter (approx. 200 calories)
  • Small portion of chicken breast, tomatoes, celery and brown rice (approx. 450 cals)
    Lunch Options
  • Double chicken breast, broccoli and rice (approx. 700cals)
  • Salmon, sweet potatoes and sesame seeds (approx. 700 cals)
  • Chicken breast, salsa, brown rice and peppers (approx. 720 cals)
  • Vegetarian bean chili burritos (approx. 900 calories)
  • Tinned tuna, quinoa, avocado and broccoli (approx. 500 calories)
    Snack options (select 1 or 2 per day depending on calories)
  • Dark chocolate (a single ounce is 153 calories. Eat as much as your surplus allows)
  • Mass gainer shake (approx. 600 calories)
  • Cup of mixed nuts (approx. 640 calories)
  • Beef Jerky (approx. 410 calories)
    Dinner options
  • Tuna steak with olive oil, two sweet potatoes and quinoa (approx. 800 calories)
  • Sirloin steak, white rice and fried egg (approx. 950 calories)
  • Burger with lean beef, fries, white bread roll, cup of green beans (approx. 1450 calories)
  • Tuna, pasta and Bolognese sauce (approx. 600 calories)
  • Chili con carne with rolls of bread (approx. 700 calories)

Example day

Mixing up the meals above gives you a meal plan that can easily last 4 weeks. On a bulk, you can afford to have a few cheat meals – so don’t be afraid to experiment. Remember to add fruit and veggies almost at will – selecting berries and other low GI fruit to help up your calorie intake and get your 5 a day.

  • 6 egg omelette with spinach (approx. 564 cals)
    Morning snack:
  • Progain extreme shake (approx. 600 calories)
  • Chicken breast, salsa, brown rice and peppers (approx. 720 cals)
    Post-workout snack:
  • Protein shake with milk (approx. 200 calories)
  • Tuna steak with olive oil, two sweet potatoes and quinoa (approx. 800 calories)

Total approx. cals: 2884

The beauty of bulking is that you can be flexible with your foods. Just make sure you fit in plenty of protein and keep the fatty junk food down. Your bulking transformation will net much better results if you eat lots of clean food as opposed to big portions of junk.

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