Diet for Bulking | Community Forum

luckyhunter6.59RPOriginal post

1mo ago

After following a diet for half a year, my hunger has diminished, and I'm eager to kick off a bulking phase. I'm considering incorporating a mass gainer to help meet my caloric needs and would appreciate your insights on creating a solid dietary base. Just to note, I've been avoiding carbs for the past six months. Here's my plan for a 2-shake and 2-meal bulking routine: • Approximately 3,000–3,200 kcal • High in carbs, easy to digest • Includes mass gainer twice daily • Feasible for daily repetition Daily goals (rough estimates): • Calories: 3,000–3,200 • Protein: ~190–210 g • Carbs: ~350–400 g • Fat: ~75–85 g SHAKE 1 – Morning / Mid-Morning ~700–800 kcal Ingredients: • 1 serving of Mass Gainer • Water or almond milk • Optional extras (only if necessary): • 1 banana (+100 kcal) • 1 tbsp honey (+60 kcal) Macros (approx): ~50 g protein / 90–110 g carbs / low fat MEAL 1 – Main Solid Meal (Midday or Early Evening) ~800–900 kcal Option A (very digestible): • 7–8 oz chicken or turkey • 1.5–2 cups cooked white rice • 1 tbsp olive oil or butter • Light veggies if tolerated Option B (if appetite is low): • 90–95% lean ground beef • Mashed potatoes or rice • Olive oil mixed in Macros: ~45–50 g protein / 80–100 g carbs / 20–25 g fat SHAKE 2 – Post-Workout or Evening ~700–800 kcal Ingredients: • 1 serving of Mass Gainer • Water • Optional: • Extra carbs if training was intense (juice, dextrose) • Cinnamon or cocoa for flavor Macros: ~50 g protein / 90–110 g carbs MEAL 2 – Late Meal / Before Bed ~650–750 kcal Option A (easy + slow digestion): • Greek yogurt or cottage cheese (1.5–2 cups) • Cereal, granola, or fruit • 1–2 tbsp peanut butter...

4 replies

emilym4.96RP

1mo ago

If four meals a day fits your schedule and appetite, that's perfectly fine. Personally, I prefer more meals. However, you can always add another meal or snack later if your gains plateau and you need additional calories. After being on a low-carb, low-calorie diet for a while, you may want to gradually increase your calories and carbs. I'd also recommend increasing your protein and decreasing carbs. Aim for at least 1.3g per lb, if not 1.5g. To keep it simple, you could target 300g each of protein and carbs.

matthewk594.35RP

1mo ago

You should incorporate some veggies into your diet. I’d recommend using whole foods and skipping the mass shake. Are you considering any supplements for this bulking period? Depending on what you choose and how much, your appetite might increase.

flex_grumpy4611.21RP

1mo ago

Keep us updated on how things are going, and remember to up your carbs if your progress starts to slow down.

turborider479.5RP

1mo ago

I’ve never had good luck with shakes, but if they suit you, go for it. I’d suggest swapping in fairlife milk instead of water or almond milk. For Meal 1, adding some pineapple could help with digestion. Meal 2 could be 7 ounces of ground beef with 2 whole eggs or you could do ground beef with cottage cheese. Also, consider adding some carb powder during your workout.