A Week of Bulking Meals

Seven days at around 3,200 calories, arranged so the extra food goes in without turning every meal into a chore.

Goal
Bulking
Calories / day
3190
Protein / day
208 g
Days
7

Who this week is for

Someone deliberately gaining, who trains hard and keeps discovering that eating enough is the part of the plan that actually fails.

The full week

How to run this week

Five feedings, not three enormous ones. The failure mode of a bulk is not discipline, it is capacity: two 1,600 calorie sittings beat almost nobody, and the shake exists because it goes down on a day the plates will not.

The pre-training snack is small and low in fibre on purpose. It is there to put fast carbohydrate in front of the session, not to sit in your stomach through the first working set.

Weigh yourself on the same morning each week rather than daily. If the trend is climbing faster than about 0.5% of bodyweight a week, that is more than you can put on as muscle, and the answer is to take food back out.

Frequently asked questions

How many calories is this bulking meal plan?
Roughly 3,000 to 3,500 a day. That is a surplus for most people who train, and a maintenance week for a few. Bodyweight over two or three weeks tells you which one you are, and nothing else does.
Do I have to drink a shake every day?
No. It is one meal of five and it can be food instead. It is here because a drinkable meal is the one that still happens on a day you are busy, travelling, or just not hungry.
Will I gain fat on this?
Some, yes. A surplus large enough to build muscle is large enough to add a little fat, and any plan that promises otherwise is selling something. Keeping the rate slow is what keeps that share small.

Run a week built for your numbers, not the average reader's

This week is fixed. A generated one moves with your targets, your training and your pantry, and tells you why every time it changes.

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