Supplements are only effective when they get combined with great nutrition and solid training program.
In this blog, we will take a brief look at bulking meal plan which can be adapting to your own needs.
If you’re a bodybuilder and looking for a healthy bulking meal plan that you can use to gain your muscle mass, then Brandan Fokken’s bulking meal plan can help you achieve your goals.
Here you will also get to know, how Brandan Fokken approached his bulking meal plan into a healthy program of whole foods!
Brandan began his fitness career, he didn’t know anything about muscle-building steroid rather than the standard “eat lost and lift heavy” rule.
All through his 20s, he was worried all about only one thing i.e. Protein. He never counted his eating and ate what he wanted.
Fokken goal wants to be a bodybuilder. He thus figured that the bodybuilders and weightlifters was taking a right meal plan and that’s how he approached his own nutrition.
This switch changed his entire nutritional approach.
When you’re in the build or bulk phase of your body, then your goal is to have a calorie surplus.
That means you need to give your body enough crabs to make sure you have enough energy to both fuel your workouts and refill the glycogen you torched during it.
If it do not work properly for you, feel free to eat more, less or even supplementary foods, keeping the weight on quality calories, protein and ample carbohydrates.
You must know that building muscles required a good amount of protein. But in order to reach your calorie intake you need to take good levels of fat and iron which is found in lean red meat.
Protein shakes are compulsory for body! But, these quick simple drinks are not good just consuming any shake.
Certain bodybuilding supplements contain over 300 calories and plenty of protein & carbs and thus are perfect for a quick meal/snack replacement.
However, if you prefer making your own protein shakes, just make sure you add an adequate amount of carbohydrates, fat and protein.
This might involve getting a good protein blend, whey protein such as total protein, a good source of carbohydrate such as maltodextrin and also a good supply of healthy fats like peanut butter.
Nuts are energy enriched. This means nuts contains an adequate amount of calories… 600-700 per 100g!
Nuts is also considered as a good source of healthy mono and poly unsaturated fats – both of which are necessary for a bodybuilder and weight lifter.
So, start taking nuts as your daily meals and boost your calories.
Eggs are a good source of protein and fat.
With 80 calories per egg, don’t worry about saturated fat and cholesterol.
Although, these things can be bad for you if you take them in high amounts, but as long as you’re not eating 15 eggs a day, you don’t need to worry at all.
Enjoy a healthy boiled egg, omelette or scrambled eggs.
Oats are a good source of fat, carbohydrates and fat that helps add extra calories to your meal without making you feel as if you are about to burst!
You can consider Oats as a perfect for morning (testosterone boosting breakfast) breakfast with full-fat milk and protein powder or in a post workout protein shake.
Sweet potatoes are a great way to get glycogen restoring carbs and helps to boost your workout.
Besides this, sweet potatoes are also thought to cause less of an insulin response in the body compared to regular potatoes.
To gain muscle mass you need fats from olive oil and coconut oil which are a perfect way to get healthy fats in the bulking meal plan bodybuilding.
Further, it can be easily added to salads and when cooking food.
Salmon are recommended to be consumed at least once in a week by muscle mass gainers.
If you’re a bodybuilder try consuming salmon around 3-4 times a week.
Eating salmon will provide you with a good source of essential omega-3 oil, as well as good source of protein that you need to build muscles.
Dried fruits are very energy dense and help give you a good source of fiber and vitamins.
Other than that, it can give you some energy boosting sugar that’s perfect for your pre-workout snack.
As we all know, everybody has a different body and reacts to diets and workouts in different ways. So, it’s very important for you to find out what diet plan is best for you.
The above discussed Brandan Fokken’s bulking meal plan bodybuilding is an introduction to get you started, once you start recording the progress of your weight gain and muscles, you can further adapt and make other changes that suits your body!