Bulking: Your Nutrition & Training Plan

Do you want to build more muscle mass and are looking for an effective plan? Then you're in the right place! In this article, you will learn everything about optimal bulking with a detailed nutrition and training plan for advanced users. Let's get started right away!

Your Caloric Needs for Bulking

For effective bulking, it is important to know your daily caloric needs and meet them specifically. For someone weighing 85 kg and aged 25, the recommended caloric intake is about 3500 Kcal per day. These calories should be divided into:

• Protein: 250g (equivalent to 3g/kg body weight and 1000 Kcal)
• Carbohydrates: 475g (equivalent to 5.5g/kg body weight and 2000 Kcal)
• Fats: 70g (equivalent to 500 Kcal)

This amount of calories should be spread over 5 to 6 meals per day. Depending on your metabolic type, you can adjust the amount of carbohydrates and total calories. Pay attention to how your body feels, your reflection in the mirror, and your weight scale to make gradual adjustments.

Your Nutrition Plan for Bulking

A well-thought-out nutrition plan is crucial for bulking. Here is an example plan that can help you achieve your goals:

• 30 minutes before breakfast: 30g Whey protein (150 Kcal, 30g Protein)
• Breakfast: 9 egg whites, 2 bananas, 2 apples, 60g oats (500 Kcal, 45g Protein, 80g Carbohydrates, 10g Fat)
• Snack: 80g rice or pasta, 150g tuna (500 Kcal, 40g Protein, 60g Carbohydrates, 15g Fat)
• Lunch: 225g chicken, fish, or red meat, 125g whole grains (pasta, rice), 1 small bowl of vegetables (700 Kcal, 50g Protein, 150g Carbohydrates, 20g Fat)
• Afternoon snack: Small salad with chicken or tuna (with fat-free dressing) or a small whole grain roll (250 Kcal, 20g Protein, 30g Carbohydrates, 5g Fat)
• 30-45 minutes before training: 33gr Pre-Workout Supplement (31 Kcal, 7g Protein, 22.9g Carbohydrates, 0g Fat)
• Immediately after training if needed: 25 gr EAA Supplement, 70gr carbohydrate supplement (450 Kcal, 25g Protein, 70g Carbohydrates, 0g Fat)
• 75 minutes after training: 225g chicken, fish, or red meat, 100g whole grains (pasta, rice) (600 Kcal, 40g Protein, 80g Carbohydrates, 15g Fat)
• 30 minutes before bedtime: 30g Casein protein (140 Kcal, 30g Protein)

Your Training Plan for Bulking

An effective training plan is just as important as the right nutrition. Here is an example of a 4-day split that focuses on volume training:

Day 1: Back and Triceps

Back:

• Lat Pulldowns: 5 sets of 12-15 reps
• Barbell Rows: 5 sets of 9-12 reps
• Reverse Butterfly 30° lying (Superset): 4 sets of 8-10 reps
• One-arm Dumbbell Rowing (Superset): 4 sets of 8-10 reps
• Machine Rows: 5 sets of 6-8 reps

Triceps:

• Close Grip Bench Press: 5 sets of 6-8 reps
• French Press: 3 sets of 9-12 reps
• Cable Extensions: 3 sets of 12-15 reps

Day 2: Shoulders and Abs

Shoulders:

• Arnold Press: 5 sets of 5-3 reps
• Dumbbell Shoulder Press: 5 sets of 15-12 reps
• Front Raises (Superset): 4 sets of 25-20 reps
• Lateral Raises (Superset): 4 sets of 25-20 reps

Abs:

• Leg Raises: 3 sets of 25-20 reps
• Crunches: 3 sets of 25-20 reps

Day 3: Chest and Biceps

Chest:

• Bench Press (Superset): 7 sets of 6-8 reps
• Flyes (Superset): 7 sets of 6-8 reps
• Incline Dumbbell Press: 4 sets of 25-20 reps
• Cable Flyes: 4 sets of 25-20 reps

Biceps:

• Preacher Curls: 3 sets of 5-3 reps
• Barbell Curls: 5 sets of 15-12 reps
• Hammer Curls: 3 sets of 25-20 reps

Day 4: Legs and Abs

Legs:

• Leg Press: 4 sets of 12-15 reps
• 45° Press: 4 sets of 9-12 reps
• Squats: 5 sets of 8-10 reps
• Lunges: 4 sets of 6-8 reps
• Calf Raises: 4 sets of 6-8 reps

Abs:

• Leg Raises: 3 sets of 25-20 reps
• Crunches: 3 sets of 25-20 reps

Training Methods and Rest Days

To ensure optimal recovery, you should take at least one rest day after each training day. Additionally, it is recommended to take a one-week break every 7 weeks. These training methods help you make continuous progress and avoid injuries.

Stick with it, and you will soon see impressive results! Good luck with your bulking!