Bulking Diet

Powerlifter Buffet Bulking
Mmmmm... Korean BBQ
This is the bulking diet I use. It also works for anyone in the iron game - people training in powerlifting, strongman, weightlifting, bodybuilding and whatever else I missed.

As a starting point, for every pound of body weight, eat at least 1 gram of protein, 3 grams of carbohydrates and 0.5 gram of fats. This total would be divided up among your meals (and shakes if you choose) throughout the day.

My biggest meals are before training and around an hour after training. If you find you're adding more bodyfat than you'd like, cut back the carbohydrates. But if you're on this website reading this, you probably don't care about that. "Not shredded, not concerned."

So for example, say someone starting out weighs 170 lbs.

Protein = 170 grams
Carbohydrates = 510 grams
Fats = 85 grams

Divide those numbers up into however many meals and shakes you want to do for the day. Just make sure by the end of the day you get in all of your food. Cooking and eating that much food in a day does take a lot of time. Supplements like protein and weight gainer powders can help out a lot with saving time. Read my article on how to make your own weight gainer powder here.

If the 170 lbs person in the example goes with 5 meals a day, each one should have about 34g protein, 102g carbs, and 17g fats. I personally never count fats as you can tell by my powergut. I just make sure I get enough protein and carbs to continue getting huge and hitting new personal lift records.

This list is just to get you started and give you ideas on food choices for your bulking nutrition. This is pretty much my shopping list every week too.


  • Eggs
  • Milk
  • Chicken
  • Beef (any cut)
  • Fish
  • Turkey
  • Pork
  • Peanut Butter
  • Protein Powder


  • Rice
  • Potatoes
  • Pasta
  • Bread
  • Oatmeal
  • Cereal

Add some fruits and vegetables you enjoy as well to round it all out and fulfill your daily nutritional needs. I try and eat at least one different fruit or vegetable with each meal. If you can't do this all the time, supplement with a multivitamin.

This bulking diet works well with these training programs.

Words by Dan Profane

Read more articles to get big and strong.

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