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  • Bulking Breakdown Non-Training Days

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    mats
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    This document provides a sample bulking plan with details on non-training and training days. On non-training days, the plan calls for maintaining calories through meals consisting of protein, eggs, fruit, and broccoli. On training days, the plan increases calories by 400-500 through adding potatoes to the post-workout meal. Training is done in a fasted state, moving eggs to the last meal. Weight is monitored weekly on Thursdays, allowing for higher calorie cheat meals on Fridays or Saturdays.

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    Bulking Breakdown

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    This document provides a sample bulking plan with details on non-training and training days. On non-training days, the plan calls for maintaining calories through meals consisting of protein, eggs, fruit, and broccoli. On training days, the plan increases calories by 400-500 through adding potatoes to the post-workout meal. Training is done in a fasted state, moving eggs to the last meal. Weight is monitored weekly on Thursdays, allowing for higher calorie cheat meals on Fridays or Saturdays.

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    34 views1 page

    Bulking Breakdown Non-Training Days

    Uploaded by

    mats
    This document provides a sample bulking plan with details on non-training and training days. On non-training days, the plan calls for maintaining calories through meals consisting of protein, eggs, fruit, and broccoli. On training days, the plan increases calories by 400-500 through adding potatoes to the post-workout meal. Training is done in a fasted state, moving eggs to the last meal. Weight is monitored weekly on Thursdays, allowing for higher calorie cheat meals on Fridays or Saturdays.

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    BULKING BREAKDOWN

    Non-Training Days
    Maintenance Calories (I did 1,800)
    – Maintenance cals were made up of cutting cals + eggs (or any other protein/
    fat food you want. I chose eggs cause theyʼre CHEAP AF and I donʼt care
    about taste that much). Kept the exact same meals but just added eggs.

    Sample Day
    Meal 1: Chicken or Protein-Yogurt, 1-2 Eggs, Apple or Pear
    Meal 2: Protein-Yogurt, Apple or Pear
    Meal 3: Larger amount of eggs, Broccoli

    Training Days
    Maintenance Calories + 400-500
    – Exact same meals as the non-training day and just added 400-500 calories of
    sweet potatoes/any kind of potatoes to the post-workout meal. You can
    choose any carb you want. I did three meals, intermittent fasting style. If I ever
    decide to bulk again I might do four. Post-workout meal had me STUFFED.
    Was basically 1,000 calories, maybe more. Might spread those cals out more if
    I did it again.

    – I trained fasted. Always. I would move the eggs in the first meal to the eggs in
    the last meal on training days because you want to minimize fat consumption
    post-workout.

    – Was looking to gain 0.2-0.5lbs per week. I weighed myself every Thurs
    morning. I knew that Iʼd have a cheat meal on Fri or Sat, so Thurs was the day I
    could count on to stay consistent in tracking my weight progression. Cheat
    meal days Iʼd just have 1-2 protein-yogurts (no fruit) to get my protein in.
    Didnʼt worry to much about going 400-500 cals over maintenance on that one
    day, but I didnʼt go crazy. Think the most I ever went over was an extra 500
    cals.

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