A Powerlifter Diet Plan For Bulking

I'm back into bulking mode after being in maintenance mode this winter. My new bulking meal plan is based on this bulking diet with slightly fewer carbs. My goal is to add muscle mass with a bit of fat while adding in healthier food choices.

For each meal, I pick one choice per category (protein, carbs etc.) to equal about 50g protein and 60-100g carbs. The carbs vary because of how I'll be snacking inbetween meals. The fat intake I'll be playing by ear based on how I'm gaining.

You can adjust the amounts for your own goals. Any protein deficits in a meal are covered by adding in more milk.

1. Breakfast/Pre-workout

Protein Choices:
  • 4 eggs
  • 2 eggs + half pack of bacon
  • 2 eggs + 1 cup of yogurt
  • Peanut Butter
  • Taho
  • Milk

Carb Choices:
  • 4 pieces of toast/bagel
  • 1.5-2 Cups White or Garlic Fried Rice
  • 2 cups hashed potatoes
  • pastries

Healthy Add-ons: Fresh Fruit (Banana, Apple, Mango, Avocado, Kiwi, Strawberries, Blueberries, Blackberries etc. Basically whatever is available at the store that week)

2. Weight Gainer Shake/Post-Workout Shake

  • 2 scoops unflavoured whey protein
  • 1 scoop maltodextrin
  • 5g Creatine Monohydrate
  • Sugar
  • Cocoa

3. Lunch/Post-Workout Meal

Multi-vitamin and fish oil supplement with this meal.

Protein Choices:
  • Baked Chicken - 2 Legs (Recipe)
  • 0.5lbs. Pork Ribs
  • 150g cooked lean ground beef
  • Eggs & cheese (added into various recipes)

Carb Choices:
  • 2 cups white rice
  • 2 cups any kind of pasta
  • Soup Noodles or Ramen

Healthy Add-ons:
Organic or homegrown greens mix (Kale, Swiss Chard, Arugula, Spinach) with unsalted sunflower seeds and organic dressing. For the dressing I like using Simply Naturals creamy caesar and balsamic vinaigrette.

Here's some examples of meals I eat on my Facebook photo album.

Bulking Meal Combo examples:
  • Ramen or Soup Noodles with Poached eggs
  • Rice with Baked Chicken
  • BBQ Pork Ribs with Garlic Pasta and Parmesan Cheese
  • Curry Chicken and White Rice
  • Meat Lasagna

4. Dinner

Same as Lunch/Post-Workout Meal

5. Snacks inbetween meals

  • Fresh Fruit
  • Cookies/Cakes/Pastries with milk
  • Various nuts - peanuts, cashews etc.

6. Drinks with meals

  • Lots of Milk (to make up protein deficits in a meal)
  • Orange Juice or blends
  • Water
  • Iced Teas
  • Coffee

This is the base of my weekly meal plan. 2-3 times a week I'll eat out to change things up and save time to do more things like gaming and working on new music. I just bought a PS Vita before they changed over to the LCD screens. Plus there's always new restaurants opening up to try out.

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James said...

Thanks for sharing this, bulking season is definitely my favourite haha! Are there any weight gainer protein shakes that you would recommend?

Profane said...

James, I usually make my own weight gainer powder with this recipe

Unknown said...

This helps so much on what to make my husband who is wanting to bulk and get into power lifting

Unknown said...

I blend my own shakes with unflavored whey isolate (nowsports) Garden of life greens powder, natural peanut butter, banana, frozen berries, creatine, d-aspartic acid 3 grams, and milk, ice and blend. I include oatmeal daily for fiber and whole grains.