3500 CALORIE BULKING DIET PLAN
(without whey protein)
BREAKFAST:
S.NO FOOD QUANTITY CALORIES
1. Bulking 1 serving 950 kcal
shake
2. Boiled 150 grams 115 kcal
sweet
potatoes
Ingredients for bulking shake:
https://www.instagram.com/reel/C1whx4VyBX6/?igsh=MWJxaGc1Y
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MID DAY SNACK:
S.NO FOOD QUANTITY CALORIES
1. Millets 1 serving 170 kcal
porridge (250ml)
LUNCH:
S.NO FOOD QUANTITY CALORIES
1. Steamed 300 grams 220 kcal
rice
2. Whole 2 eggs 180 kcal
egg
omlette
3. Steamed 100 grams 130 kcal
potatoes
4. banana 1 whole 85 kcal
Any variety of rice with veggies you like to
eat
potatoes can either be steamed or roasted
with the flavour you need.
EVENING SNACK/PRE -WORKOUT MEAL:
S.NO FOOD QUANTITY CALORIES
1. oats 40 grams 140 kcal
2. milk 150 ml 95 kcal
3. Almonds 10 pieces 70 kcal
4. Cashews 10 pieces 85 kcal
5. Dates 5 pieces 100 kcal
6. Banana 1 whole 85 kcal
you can also use chocolate syrup to make
your oatmeal taste better
DINNER/POST-WORKOUT MEAL:
S.NO FOOD QUANTITY CALORIES
1. Cooked 150 grams 250 kcal
chicken
breast
2. Bulking 1 serving 950 kcal
shake
3. Banana 1 whole 85 kcal
you can add soya chunks or fish instead of
chicken
TOTAL MACROS:
PROTEIN- 175G CARBS- 390G FATS- 130G
PRO TIPS FOR BULKING
calculate your maintenance calories using
https://www.calculator.net/calorie-
calculator.html and then increase from
your maintenance calories initially like 200
to 300 to be in a surplus
Apart from protein intake focus on
intaking more carbs as your muscles are
70% made of water and it helps you to lift
heavier and preserve muscle glycogen
Remember to train harder and ensure that
you are progressively overloading ,use
notes app or any kind of workout tracker
apps to keep an eye on your progress by
entering your sets and reps
Try to keep your bulk as clean as possible
and avoid unsaturated fats ,sugars ,high
sodium foods, oily items , eat 80% clean
and 20% of what you like ,you can have
cheat meals once in a while
As part of bulk “recovery” plays a major
role in your progress ,Try to sleep atleast
7hrs a day and don’t hesitate to take rest
days these are as important as your
training days and eat plenty of protein and
stay hydrated
Above all these things your “consistency”
is what matters the most, skipping the
gym isn’t going to work if you want to get
your desired body unless you work for it
every single day ,no matter how you feel
or how bad is your circumstances you got
to work your ass off to get it!
