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 BULKING MEALS �

Before we move on to the plan, set timetable and structure, I

want to provide you guys with some quick bulking meal ideas,
remember that everything is halal however I cannot be
responsible for any allergies or other dietary restrictions
you may have. So please plan accordingly.

1) ‘Big Boy Chili’ Meal Prep ~ >1000 CALORIES

a. I have found this exceptionally helpful in bulking. It
contains upwards of 1000 calories, is healthy and
can be prepared in bulk and eaten across the
whole week, here is the video by Josh Cortis on
how to prepare:
https://www.youtube.com/watch?v=CnsfkZITXKA&pp=ygUNYml
nIGJveSBjaGlsaQ%3D%3D

2) ‘Big Boy Burrito Meal Prep’ ~ >1000 CALORIES

a. Josh Coris is the go-to guy when it comes to
bulking meal preps, Allahumma Barik.
https://www.youtube.com/watch?v=CG8VkXvBAHw&pp=ygUXS
m9zaCBjb3J0aXMgbXVzY2xlIGdhaW4%3D

3) Fried Egg on Bread ~800 – 1000 CALORIES

a. Simple and exceptionally easy to make. Just add a
drizzle of olive oil to a pre-heated pan, crack in 2-4
eggs, place a glass cover on top, wait two
minutes. Place on buttered toast. Serve.
4) Apple + Dates Baked Oats ~ 1500 CALORIES
a. This meal tastes like dessert yet is healthy and
easy to make. This will provide you with 800-1000
calories, and along with two glasses of milk, and
dates will leave you with 1500 calories.
b. https://youtu.be/QWEK1AHYeas?si=izc7q5wBVL7
JDTGb&t=43

5) Tuna Melts >1200 CALORIES

a. Loaded with protein, insanely delicious, healthy
and contains omega-3.
b. Ingredients:
i. Bread
ii. Butter
iii. Can of tuna
iv. Mayonnaise
v. Salt, pepper
vi. Shredded / Sliced Cheese (eg. Cheddar is
best)
c. 1) Drain tuna, crush, and mix with mayonnaise in a
bowl. Season with salt and pepper.
2) Butter both sides of 4 slices of bread, place
tuna mix, add cheese slices on top.
3) Spray pan with non-stick, place sandwich and
cook for 3-5 minutes each side (wait for cheese to
melt)
4) Say Bismillah and enjoy.
6) The ‘Jundullah’ Shake ~ 1000-1500 CALORIES
a. A classic, and perfect if you want to quickly get in
some tasty calories at the end of the day.

b. Add peanut butter (You can make your own, just

blend peanuts with honey, salt and a bit of olive oil
until smooth), 40g of oats, (protip – blend the oats
first), honey (optional), banana (optional), ice
cubes, and 350-400ml milk. Inshallah this will
propel you towards insane gains.

[TIMETABLE AND PLAN ON NEXT PAGE]

 STEP 1: ASCERTAIN YOUR TDEE

It’s as easy as going to https://tdeecalculator.net/ or searching

up TDEE calculator. Add 500-1000 calories and this is how
many calories you need to gain weight.

Note this down. Set this as your myfitnesspal target if you

want. Now we know how many calories we need to put on
weight and muscle.

For the sake of simplicity, let’s assume I am aiming for 3500

calories a day.
 � 1 HOUR BEFORE SEHRI (TIME: ______)

• Pray Tahajjud
• Prepare Meal / Take out meal prep and eat
• Shower, prepare
• Pray Fajr

� IFTAR (TIME: _____)

• Break fast with 5-7 dates and water. �

• First things first, pray Maghrib (Attain Barakah)
• Prepare meal, take out meal prep and eat.
• 1 hour later (before Tarawih), eat 2nd meal /
snack.
• Right after Tarawih, go to the gym. Eat honey,
dates, drink coffee as a pre-workout snack.
• Return home, now before bed, drink the
Jundullah Shake, or another snack, providing
you with the last few calories needed.
• (OPTIONAL): On Sunday, or when free, prepare
meal preps for next few days.
• Alhamdullilah.

I really hope that this guide benefits you, and if it has

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