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Bulking Made Easy: Full Day Of Eating On A Bulk

Bulking Made Easy: Full Day Of Eating On A Bulk
Emily Wilcock
Writer and expert1 year ago
View Emily Wilcock's profile

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
Calories Protein Carbs Fat
447 38g 29g 20g

 

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
Calories Protein Carbs Fat
405 54.5g 39.4g 4g

 

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.

Calories Protein Carbs Fat
232 13 38 4

 

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.

Calories Protein Carbs Fat
653 49.5g 81.4g 12g

 

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)
Calories Protein Carbs Fat
760 64g 35g 38g

 

Snack two

Why should pancakes only be for breakfast when they make the perfect snack?

  • 3 pancakes
  • Plenty of Chocolate Hazelnut Protein Spread
Calories Protein Carbs Fat
468 18g 60g 24g

 

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
Calories Protein Carbs Fat
835 72g 102g 16g

 

Total macros:

Calories Protein Carbs Fat
3,307 214g 359g 116g

 

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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Emily Wilcock
Writer and expert
View Emily Wilcock's profile
Emily is studying Business Management & Marketing at the University of Birmingham and is currently on her intern year. She has a keen interest in both writing and fitness, so is happy she can now combine the two. She likes to spend time with her friends, both in & out of the gym.
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