Home / Nutrition / What Foods to Eat When Bulking (Full Diet Plan)

What Foods to Eat When Bulking (Full Diet Plan)

We are entering the bulk season!

Summer is over and we’re entering a new season of the year. In the world of fitness, one of the phases that mark the end of this season is the beginning of the bulking phase.

But what is the bulking phase?

A period of time in which we try to gain muscle mass, gain strength, gain weight and fat subjectively, as we are at a caloric surplus, eating more calories than our body needs.

Usually, this stage is done during the winter, since it’s easier to eat more with cold weather, we’re less active and it’s easier to hide this excess of calories in a good coat.

Your success in the bulking phase depends on factors that you have to adjust and take good care of, so let’s take a look at everything in this blog post.

How should you eat in the bulking phase?



It should be clarified that it isn’t always better to eat more.

Obviously, it’s necessary to have a caloric surplus, but this doesn’t mean this:

Imagine that with 3,500 calories you’re gaining a little bit of weight (the process is slow), don’t think that by ingesting 5,000 calories you’ll gain more muscle mass, the body has a limit and you shouldn’t exceed it. If you do, than the extra weight you gain will be fat, which is something that you don’t want.

That’s why we shouldn’t go with the phrase “I’m in the bulking phase, anything is okay”, because otherwise in the cutting phase we’ll remember it, because later much more effort will be needed to eliminate all those excesses.

Generally, the amount of calories should be increased by 15% to 20% (normally you shouldn’t exceed 500 calories surplus – of course this also depends on each person and the greater or lesser ease to gain weight).

Macronutrient proportions

Based on a person who exercises daily, with a low fat percentage (between 7% and 15%), we’ll use these proportions:


  • Carbohydrates: It’s necessary to consume as many carbs as possible, without causing an excess of fat.

The amount of carbohydrates depends on the total number of calories you consume and also on your body’s sensitivity to insulin.

  • Proteins: On average, a person who wants to gain muscle mass will need about 1.8 grams per kilogram of body weight, but there are people who can consume up to 2 grams per kilogram of body weight.
  • Fats: The ideal is that the percentage of fats consumed isn’t below 15%, because if it’s less, the hormone levels will lower (such as important hormones for gaining muscle mass, such as testosterone).

In addition, fats help to improve the absorption of nutrients.

Frequency of meals


The frequency of your meals is also important.

Eating too often can be disadvantageous for our goal to maintain an anabolic state. For example, if you eat every 2 hours your stomach will always be full and digesting, and this isn’t the best state for exercising and develop muscle mass.

My suggestion is that you eat every 3-4 hours, always taking into account the quality and quantity of the nutrients you consume.

The difference between “clean bulking” and “dirty bulking”

Clean bulking and dirty bulking-Zumub

Dirty bulking

This is the type of diet in which we eat just to eat without counting calories, without eating healthy foods, we simply eat a lot, no matter what kind of food.

It may be a faster way, but you’ll gain a lot more fat, which at the moment of losing it will cost you three times as much effort.

Clean bulking

This is the type of diet in which you calculate the macronutrients that you need without overdoing it and your food is healthy. You try to gain muscle mass while gaining as little fat as possible.

It may be slower, but the gain will be much more efficient.

Example of a meal plan structure for one day

At the level of nutrition, a bulking diet can vary according to body type, metabolism, goal and personal taste.

The example below is simply a guiding example.

It’s prepared for a person age 23 years, 70 kilos and 173 cm with moderate physical activity. (The amounts will be increased as progress is made).

Menu for a day


  •  1 whole orange
  •  Protein pancake (6 egg whites, 2 yolks, 120gr oats, 2 natural yogurts)
  •  5 nuts


  • Whole grain bread 200gr
  • Natural tuna (2 cans)
  • Grated tomato 30gr


  • Mixed salad
  • Potato (400g)
  • Chicken breast (250g)
  • Olive oil (15ml)
  • 1 piece of fruit

Mid afternoon

  • 4 rice cakes
  • Peanuts without salt (25gr)
  • 1 banana


  • Brown rice (140g)
  • Salmon (180g)
  • 1 piece of fruit

 Post-Workout – for faster recovery

A protein and carbohydrate shake, such as Vitargo, will help you to quickly replenish the energy lost, and to repair muscle tissue at the same time with the help of proteins.

A gainer will also help you to meet your daily (calorie) needs more easily, especially if you don’t have sufficient appetite, and if you have an accelerated metabolism or problems with the absorption of nutrients.

You can use it in situations where you can’t prepare a complete meal, because you’ll reach the calories that you need more easily and quickly!

You can find out more about gainers in our blog article and check out our top gainers here.

To see the complete offer of gainers at Zumub visit the website!

In conclusion

One of the most important aspects of the bulking phase is your diet.

In the bulking phase, proteins are important because they’re used to repair and build our muscles after training, remember that our muscles are mostly repaired during rest (sleep).

You have to be careful with carbohydrates, because if they’re calculated well they will be available to be used as energy for your training, but if not, and we consume too much of them, they will be accumulated as fat.

You have to keep the level of fats controlled, because if it’s very low, the muscle tissues will be affected.

Choosing the best options will give you the best results. Be patient, because the fastest way isn’t always the best.


The information included in this article concerns the authors opinion only.

About Pedro Giner

Pedro Giner
Pedro is graduated in General Nutrition and Sports Nutrition. He works daily to improve the health and fitness of those who ask him for it. And that's what he also intends with every word he writes, to inspire and guide others into a healthier lifestyle.

Check Also

Aumentare massa muscolare

Muscle Mass: 10 essencial steps to increase it

In the following article we are going to describe a series of steps to follow ...

Leave a Reply

Your email address will not be published. Required fields are marked *