Bulking meal plans and recipes.
A bulk isn’t a free-for-all — eat dirty and you just grow a gut. It’s a steady surplus, a gram of protein per pound, and carbs around your training, held just high enough that the scale creeps and most of what you add is muscle. Natty or enhanced, I won’t ask. You put the food down; I’ll handle the counting. I’ve got you, big man.
Bulking recipes.
01 / Eat for mass
Ribeye, rice and broccoli
Beef and pasta in tomato sauce
Chicken thighs, rice and beans
Salmon, sweet potato and asparagus
Loaded beef burrito bowl
Peanut-butter protein oats
Anabolic French toast (the real one)
High-volume beef and rice power bowls
How I’d have you eat to bulk.
02 / The principlesSurplus, not a free-for-all
Sit a few hundred calories over your maintenance and let the scale creep up slowly. If you’re gaining more than half a kilo a week for long, that’s fat catching up. Slow is the point.
Protein first, every single day
Aim for around a gram per pound of bodyweight and hit it whether you train or not. Muscle is built from what you eat, not what’s left over. We anchor every plate to it.
Carbs around your training
Carbs are fuel, not the enemy. Keep most of them near your session so you train hard and recover well. That’s where they earn their place in a bulk.
Big food you’ll actually finish
A bulk fails when the meals are a chore. We build plates that are calorie-dense and genuinely satisfying, so eating enough feels like dinner, not a job.
Bulking plan · macros counted
Don’t want to count? Let me build your bulk.
Seven days of growth meals, the surplus dialled in, every macro counted, and the grocery list already written. You pick the goal, I do the math — you just cook and eat your way up. Start free if you want to taste it first.
Bulking, answered.
04 / FAQHow big a surplus do I actually need to bulk?
Less than you think. A few hundred calories over your maintenance is plenty for most people — enough to grow, slow enough that you’re not just adding fat. Big surpluses don’t build muscle faster; they just blur your abs. Use the calculator to find your number, then nudge up from there.
Will I get fat if I bulk?
A little extra is normal and nothing to be ashamed of — you can’t gain real size in a perfect vacuum. But there’s a difference between a bit of softness and a runaway gut. Keep the surplus modest, weigh yourself weekly, and if the fat is climbing faster than the muscle, ease the calories back. Slow and steady wins this one.
How much protein for a clean bulk?
Around a gram per pound of bodyweight a day is a sturdy target, and you don’t need to go wildly past it. Spread it across your meals so you’re feeding your muscles all day, not cramming it into one sitting. Every recipe here is built to make that number easy to hit.
Do these recipes work if I’m on TRT or a cycle?
They do. Enhanced or natural, the food doesn’t change much — you still need the protein, the surplus, and the structure. I cook and I count; I never touch dosing, sourcing, or anything in the needle. That part is between you and your doctor. The plate is my job.