Like many serious trainers, Joel Davies is deep into bulking season at this time of year. For those who don’t know, bulking is when you consume surplus calories so you can increase body fat and muscle mass.
But when you’re eating that much, it’s easy to get sick of the same food every day. Luckily, Joel is in the mood for sharing. He’s recorded a video covering what he typically eats in a day when bulking. It includes plenty of protein, calories, and flavour. Let’s check it out.
Meal one
Keeping it classic for breakfast, Joel kickstarts his protein intake for the day by filling up on bacon, eggs, and toast.
- 3 rashers bacon
- 2 eggs
- 2 slices white toast
- 2 electrolyte tablets
- 1 Vitamin D3
[su_table]
- Calories | Protein | Carbs | Fat
- 447 | 38g | 29g | 20g
[/su_table]
Meal two
Joel’s bulking, so there’s plenty of room — and need — for second breakfast before his workout. He goes for some protein oats.
- 75g oats
- 300ml milk
- Handful strawberries
- 50g Clear Whey
[su_table]
- Calories | Protein | Carbs | Fat
- 405 | 54.5g | 39.4g | 4g
[/su_table]
Snack one
With what feels like a throwback to classic playground snacks, Joel opts for a pre-workout cereal bar to fuel up while on the way to the gym.
[su_table]
- Calories | Protein | Carbs | Fat
- 232 | 13 | 38 | 4
[/su_table]
Meal three
Cereal. The easiest of meals. Post-workout, Joel fills his body with as much cereal as he can fit in the bowl, and tops it off with 50g of protein.
[su_table]
- Calories | Protein | Carbs | Fat
- 653 | 49.5g | 81.4g | 12g
[/su_table]
Meal four
Keeping his protein sources interesting, Joel enjoys a sirloin steak alongside a selection of nutritious veg.
- Sirloin steak
- Sweet potato
- Veggies of choice (Joe went for pepper and carrot)
[su_table]
- Calories | Protein | Carbs | Fat
- 760 | 64g | 35g | 38g
[/su_table]
Snack two
Why should pancakes only be for breakfast when they make the perfect snack?
- 3 pancakes
- Plenty of Chocolate Hazelnut Protein Spread
[su_table]
- Calories | Protein | Carbs | Fat
- 468 | 18g | 60g | 24g
[/su_table]
Meal five
For his fifth and final meal of the day, Joel puts a twist on a bodybuilding classic — chicken and rice.
- 200g chicken
- Handful of red cabbage
- Handful of salad
- 1 red onion
- 75g white rice
- 1 wrap
- Sprinkle of cheese
[su_table]
- Calories | Protein | Carbs | Fat
- 835 | 72g | 102g | 16g
[/su_table]
Total macros:
[su_table]
- Calories | Protein | Carbs | Fat
- 3,307 | 214g | 359g | 116g
[/su_table]
Take Home Message
So there you have it — a full day of eating that’s bound to send you to sleep with a full tummy, and plenty of protein for muscle building.
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After finishing an internship with Myprotein, Emily returned to university to finish her degree in Business Management and Marketing, before coming back to work full-time with the team. Emily specialises in high-protein recipes, inspiring real-life stories and accessible health and fitness advice, and her work has been featured in The Supplement Magazine. When she’s not in the kitchen baking or cooking, she’s out exploring Manchester’s best food spots, or working up an appetite at the gym.
