1. Bulking 101
Protein: Prioritize lean sources like chicken breast, bison, or eggs for muscle repair.
Carbs: Fuel performance with energy-dense options like rice, potatoes, or sweet potatoes.
Fats: Support recovery with small amounts of healthy fats like olive oil or avocado oil.
Veggies: Boost micronutrients with well-prepared vegetables at every meal.
2. Plan Your Meals
Breakfast Example: Eggs, a handful of spinach, and half a sweet potato.
Lunch Example: Ground beef, white rice, and roasted veggies.
Dinner Example: Grilled chicken, steamed broccoli, and olive oil-drizzled squash.
3. Portions
Don't stress over portions. There are only 5 rules to follow when bulking.
Eat when you're hungry
Don't stuff yourself
Don't starve yourself
Don't be too rigid, the higher calories the better
If you're still confused with portions, then follow this simple guide:
*for women you MIGHT want to consider eating 1 palm of protein. However, it's ultimately up to you and how you feel.
4. Remember to Follow The Plan
If you miss a meal or workout, get back on track at your next opportunity.
Focus on hitting your targets 80% of the time—small wins add up