A Sample Bodybuilding Bulking Diet (85-90kg)

Time To Pack On Mass: Bodybuilding nutrition is more than eating a tonne of food. To gain weight effectively you'll need to have a solid nutrition plan. That means eating the right foods & getting the proper amount of calories that your body needs to grow. Wondering what to eat to gain muscle?


A high protein intake is an essential part of a bodybuilder’s diet. Aim for between 1.2-1.6 grams of protein per pound of bodyweight when bulking. With each meal you should be consuming a quality protein source e.g. chicken, beef or fish. 

Carbohydrate intake should be increased to between 1.5-2 grams of carbohydrates per pound of bodyweight, whilst the amount of fats from sources such as olive oil and nuts, should be increased. Some fats are essentials for good hormonal production and so dropping fats will hinder both testosterone levels and gains.

Our mass-building diet is a sample diet for a male weighing between 85-90kg's (187-198 pounds). The quantity of food in each meal may need to be altered to fit your individual calorie requirements depend on your metabolism and activity levels. Nevertheless it serves as a guide to the sorts of food you should be eating to reach your goals:


Meal 1 – 75g Oats & one scoop (30g) Whey Protein

Meal 2 – Weight-Gainer Shake

Meal 3 – 2 Chicken Breasts & 50g Brown rice

Meal 4 – (Pre-Workout) 4 Egg Whites, 75g Oats & a handful of Almonds.

Meal 5 – (Post workout) 30g Whey Protein Shake & a Banana.

Meal 6 – 200g Sirloin Steak & 1 Sweet Potato.

Meal 7 – 2 Chicken Breasts & some Veggies (peas, sweetcorn, broccoli)

Meal 8 – One Scoop (25g) Casein Protein & a tablespoon Natural PB.

  
Nutritional Information Per Daily Diet:

3916 kcals
363g Protein
456g Carbohydrates
76g Fat

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