Planet Fuzion♛

Here is your welcome to one of the most effective bulk up Diet plan. We tell you full day bulk up diet plan. There are 6 meals in this diet plan. This diet plan has 3500 calories which devided into 55% carb , 25% protein and 20% fat. Macro breakdown of calories are 481 grams carb, 218 grams protein and 77gram of fat. Keep it mind you can adjust calories according to your BMR.

Full Day of Bulk UP Diet Plan

Meal1: Breakfast bulk-up shake

Bulk-up shake is a homemade mass gainer shake. Here we are not using any mass gainer or weight gainer. We make this high calories mass gaining shake by using food which is in our home. We have to maintain ratio of carb and protein in this shake.

INGREDIENTS

• 2 Bananas
• 1 Glass Milk and ½ glass water
• 1 Table spoon Peanut Butter
• One Scoop Whey protein
• 1 Scoop Oats

Macro Breakdown

• Calories – 681
• Carb – 92 grams
• Protein – 40 grams
• Fat – 17 grams

Meal2: Morning Snack

In this snack make omelet of 4 eggs in which 2 eggs are without yolk and 2 with yolk. Toast breads and spread jam on it.

INGREDIENTS

• 4 eggs
• 3 Slice of Wheat Bread ( 4 slice if bread size is small )
• Jam

Macro Breakdown

• Calories – 550
• Carb – 78 grams
• Protein – 28 grams
• Fat – 14 grams

Meal3: Lunch

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INGREDIENTS

• 4 Egg Whites
• ½ Cup Beans
• 1 cup Rice
• ½ cup Peas
• 1 Tablespoon Ghee (optional)

Macro Breakdown

• Calories – 470
• Carb – 60 grams
• Protein – 24 grams
• Fat – 15 gram

Meal4: Bulk-up Shake – Meal 1 will repeat at meal 4.

Meal5: Dinner

Now our meal is meal 5 which is dinner. Let see what is in this meal. Cook potato and chickpeas separately and roast chicken. You can also use some spices for taste.

INGREDIENTS

• 250 grams Chicken breast
• 2 Potato
• 1 cup Chickpeas
• 1 Tomato

Macro Breakdown

• Calories – 378
• Carb – 70 grams
• Protein – 20 grams
• Fat – 2 grams

Meal6: Before Bed

This is our last meal of the day. You have to this meal before at least 30 minutes before bed. If you have casein protein then it is much better because it is slow digestive.

INGREDIENTS

• 2 Rice Cakes
• Peanut Butter
• 150ml Glass Milk
• ½ -1 scoop Casein/ Whey protein

Remember:  Use minimum oil as much you can. Don’t cook on vey high heat. Cook only on moderate heat.