Full Day of Eating During the Bulk
I share a full day of eating for muscle gain, including meals, foods, amounts, and macros.
A lot of people want to know what I eat during a bulking phase. Not just the calories and macros but the actual meals and foods.
So, I decided to do a quick “full day of eating” post to share the exact foods and amounts I eat for each meal on a bulking day.
I worked out in the afternoon, so you’ll notice most of my carbs were consumed before, during, and after the workout.
| Meal | Foods/Amounts | Macros/Calories |
|---|---|---|
| 1 – Breakfast | Black coffee, 1 scoop whey protein, 1/2 cup egg whites | 38g protein 2g carbs 2g fat 197 calories |
| 2 – Morning Snack | 1 Homemade Protein Bar | 22g protein 15g carbs 24g fat 338 calories |
| 3 – Lunch 1 | 3.3 oz grilled chicken breast, 1/2 cup white rice, 1 cup veggies | 27g protein 59g carbs 8g fat 427 calories |
| 4 – Lunch 2 | 3.3 oz grilled chicken breast, 1/2 cup white rice, 1 cup veggies | 27g protein 59g carbs 8g fat 427 calories |
| 5 – Pre-Workout | 1 cup old-fashioned oats, 1 scoop whey protein, nerds candy (intra-workout) | 35g protein 71g carbs 9g fat 500 calories |
| 6 – Post-Workout | 1.5 scoops whey protein, 1/2 cup egg whites, 2 cups rice crispies | 54g protein 51g carbs 4g fat 485 calories |
| 7 – Dinner | 3 oz 85% ground beef, 1/2 cup veggies | 16g protein 2g carbs 20g fat 255 calories |
| 8 – Evening Snack | 1 cup 4% cottage cheese, 2 tbsp peanut butter | 35g protein 16g carbs 26g fat 410 calories |
| Total | 254g protein, 275g carbs, 101g fat, 3,025 calories |
The table above represents a pretty typical day of eating, yet every day is also a little different as I adjust my calories and macros based on my activity level. This example was a fairly active day, where I had to eat more in my final meal to hit my calorie surplus.
Ideally, I would have liked to get more of those calories in the dinner meal and have a lighter snack before bed. I find eating smaller meals or not at all for the last few hours of the day really helps me get a good night’s sleep.
Another area I would improve on in this example would be getting more carbs in the post-workout meal. As a general rule, I like to get twice as many carbs as protein in that meal to flip the anabolic switch and initiate recovery.
Of course, there will always be things we can nitpick about our diets and eating. The main thing is that you get your calories in, eat healthy foods, and get enough protein.
If you miss your targets one day, just correct course and try to do better the next day. Every day is a new opportunity to fuel your body and chisel away at your fitness goal.
