The bulking diet is simply a matter of eating more calories than your body could burn. This is because you can never gain muscle if you don’t eat a lot. So take a look at the example of a meal plan to help you gain muscle mass.

carbs

Carbohydrates are responsible for providing your body with more energy than fats or proteins. It is important for weight gainers to include simple carbohydrates in their meals. Some examples of carbohydrate-enriched foods are cereals, leafy green vegetables, beans, bread, oatmeal, rice, pasta, and potatoes.

fats

If you want to gain weight while working hard to build muscle mass, you also need to be able to consume some fat. Although you should make sure that you only eat foods that are full of unsaturated fatty acids, so that cholesterol does not build up in your body. Foods that are full of healthy fats include flaxseed, cod liver oil, olives, avocados, olive oil, sunflower, and walnuts.

proteins

Protein-rich foods should also be included in your mass-gaining diet, for healthy development of your body. Be sure to also consume protein-rich dairy products to gain weight and build muscle at the same time. High protein foods are chicken breasts, egg whites, eggs, fish such as tuna and salmon, lean beef, protein bar, soy protein, turkey breasts and whey protein.

To give you an idea of ​​how to come up with a meal plan to gain weight and build muscle, check out the example below:

1st meal – to be eaten at 7AM

– Protein supplement of your choice and 1 teaspoon of flaxseed oil – The consumption of this food allows you to gain about 432 calories, 42 grams of protein, as well as 25 grams of carbohydrates and 14 grams of fat.

Second meal at 10 am

– 6 ounces of chicken breast combined with half a cup of rice – Eating this meal will allow you to consume 319 calories, 50 grams of protein, as well as 23 grams of carbohydrates and 7 grams of fat.

Third meal at 1:00 p.m.

– 4 whole eggs in a flour tortilla – allows you to gain 367 calories, 24 grams of protein, 17 grams of carbohydrates and 20 grams of fat.

4th meal – to eat at 4PM

– 6 ounces of grilled tuna combined with a large piece of baked potato and a cup of vegetables: this will net you 450 calories, 48 ​​grams of protein, as well as 56 grams of carbohydrates and 6 grams of fat.

Fifth meal at 7PM

– four pieces of whole eggs combined with one cup of hash browns – this will allow you to gain 440 calories, 28 grams of protein, as well as 36 grams of carbohydrates and 20 grams of fat.

Now that you have an idea of ​​what a mass gainer diet plan should look like, it’s time to create your own. Follow the menu that has been discussed above and include it with your daily meals and you can surely see improvements in your muscles soon. Above all, don’t forget to get enough sleep and exercise to successfully gain weight and expand those muscles.