Are you ready to bulk up, lose fat, or stay healthy?
Table of Contents
- 1 Are you ready to bulk up, lose fat, or stay healthy?
- 1.1 Forget the cutting part & get ripped with the ultimate clean bulking meal plan.
- 2 How Brandan Fokken Get Started with Fitness?
- 2.1 This is Brandan’s best bulking meal plan.
- 2.2 Try the following bulking meal plan, & good luck with your gains!
- 2.3 Meal 1. Lean Red Meat
- 2.4 Meal 2. Protein Shakes
- 2.5 Meal 3. Nuts
- 2.6 Meal 4. Eggs
- 2.7 Meal 5. Oats
- 2.8 Meal 6. Sweet Potato
- 2.9 Meal 7. Coconut and Olive Oil
- 2.10 Meal 8. Salmon
- 2.11 Meal 9. Dried Fruit
- 2.12 Meal 10. White Rice
- 2.13 Meal 11. Green Beans
- 2.14 Meal 12. Broccoli
- 2.15 The Final Verdict
- 2.16 Don’t Miss Reading
Forget the cutting part & get ripped with the ultimate clean bulking meal plan.
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 muscle mass, then Brandan Fokken’s bulking meal plan can help you achieve your goals.
So, don’t miss out on your chance for amazing results.
Here you will also get to know, how Brandan Fokken approached his bulking meal plan into a healthy program of whole foods!
How Brandan Fokken Get Started with Fitness?
Brandan began his fitness career, he didn’t know anything about muscle-building steroid rather than the standard “eat lost and lift heavy” rule.
So, that’s what he did!
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.
This is Brandan’s best bulking meal plan.
It is meant for bodybuilders or those looking to bulk up.
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 pound of body weight on quality calories, protein and ample carbohydrates.
Try the following bulking meal plan, & good luck with your gains!
- Lean Red Meat
- Protein Shakes
- Sweet Potato
- Coconut and Olive Oil
- Dried Fruit
- White Rice
- Green Beans
Meal 1. Lean Red Meat
You must know that building muscles required a good amount of protein every day. 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.
This single eight-ounce strip steak includes 52 grams of protein to just 6 grams of fat.
All the thing includes just 265 calories, that’s undoubtedly a fantastic ratio. Lean red (or chicken breast) meat mainly contains 15 mg of niacin per half pound and that is also known as vitamin B3.
Niacin has been proven to heighten vasos, expansion of blood vessels, dilation and increase HDL or “good” cholesterol. Ideally two pieces of meat are sufficient in a meal with a side of cereals and vegetables.
Although, the portion size may differ based on a person’s weight and height.
Meal 2. Protein Shakes
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 prep/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.
Meal 3. Nuts
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.
The word superfoods for bulking gets tossed in respect to walnuts and almonds. This basically means while we now know that nuts are nutrients packed; it brings a number of benefits that helps you achieve your body goals.
In the latest studies, it has been found that nuts may actually enhance your bodybuilding programs. Nuts are an excellent source of monounsaturated fat, which supports testosterone levels.
So, start taking nuts as your daily meals and boost your calories.
Eggs are a good source of protein and fat plus it is one of the most complete and versatile foods available.
It plays a crucial role in providing a healthy diet for all, especially bodybuilders. Everyone is aware of the importance of protein in the muscle building process.
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.
Bodybuilders seeking to gain weight and muscle mass requires fat in foods at a time when they’ve high-energy requirements for growth but with limited appetite.
Eggs are easily absorbed & digested and are extremely useful in ensuring a balanced diet for bodybuilders.
Enjoy a healthy boiled egg, omelette or scrambled eggs.
Meal 5. Oats
Bodybuilding is a grueling lifestyle that requires strict dedication and massive amount of energy both in and out of the gym.
Oats are a good source of fat, carbohydrates and fat that helps add extra calories a day 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.
Oats are also an excellent source of essential vitamins like thiamin, biotin, folic acid and vitamin E, as well as elements like zinc and iron.
These nutritional elements found in oats have the potential to increase the speed of your body’s response to infection.
This amazing bulking meal plan can definitely do much more for someone who’s into bodybuilding or fitness program.
Meal 6. Sweet Potato
Carbohydrates are essential macronutrient for bodybuilding program and sweet potatoes contains plenty of carbohydrate for energy, along with many other health benefits.
They are also tasty, versatile and easy to prepare, making them the ideal bodybuilding food.
Carbohydrates are very essential macronutrient in bodybuilding and sweet potatoes provide adequate amount of carbohydrate for energy, including other health benefits.
They are also versatile, tasty and easy to prepare, making them the ideal bodybuilding food.
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.
You can consider sweet potatoes for your pre-workout meal to give you that boost needed to push through a hard session.
Meal 7. Coconut and Olive Oil
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.
So, if you’re looking for a source of immediate energy, coconut and olive oil seems to make a lot of sense.
Interestingly, most of the fat from coconut oil is absorbed directly into the portal circulation and instantly sent to the liver in order to produce energy.
A muscle building meal is incomplete without this unique saturated fat which should be in every bodybuilder’s diet.
One tablespoon packs 116 calories, 100% of which comes from fat. Coconut and olive oil offers only trace amounts of Vitamin K instead of providing protein, carbohydrate or sodium.
Coconut and olive oil can be easily added to salads and when cooking food.
Meal 8. Salmon
Salmon is a good bodybuilding food which is high in muscle-building protein and an excellent source of heart-healthy fats.
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 for muscle growth.
Salmon minimizes inflammation, protect against heart disease and boost brain function. But why do you need this in your diet if you work out.
The omega-3s present in Salmon known for minimizing insulin resistance. This simply means that your body will pump out less insulin floating around in your bloodstream; it’s a very good thing since insulin is a hormone that boosts fat storage.
Meal 9. Dried Fruit
Dried fruits such as nuts, peanuts are known for their high nutritional value plus are enriched in healthy monounsaturated fats, which are essential for the muscle building process as well as weight loss.
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.
Add dried fruits in your breakfast, lunch and dinner, or just toss them into a blender and make yourself a tasty smoothie. You can also combine dried fruits; take them before and after your workout, as it provides high nutritional value.
For muscle gain, it’s ideal and for fat loss it’s perfect. You can simply eat it just as you would any other cold cereal.
Meal 10. White Rice
Bodybuilders have to be familiar to everything they consume if they want to put their best physique forward. While protein is essential for building muscle, carbohydrate are also crucial for providing energy for intense workouts.
One of the most popular carbohydrate sources for bodybuilder is white rice. Consider the benefits of adding white rice to your diet, if you’re looking to take your body to the next level.
White rice is cheap and each to prepare. This bulking diet is a rich source of carbohydrate for bodybuilders.
They typically eat 5 to 6 small meals each day that includes whole-grain carbohydrates and lean protein source. White rice can be easily prepared in huge amounts ahead of time and thus bodybuilders don’t have to cook it for each meal.
White rice can be a high-calorie food source to help put on mass for bodybuilders who are going through a bulking phase.
Meal 11. Green Beans
Green Beans are also called “Snap Bean” in the western and northeastern United States. This vegetable is available throughout the year. Green Beans is an excellent source pf Vitamins.
Any variety of this green vegetable are low in calories and contain adequate amount of nutrients such as dietary fiber, protein, calcium and iron.
Green Beans includes a very high calorie punch so are good for bodybuilders who require more calories in order to build muscle effectively.
Green beans are also a good source of Vitamin K, which is required for powerful and balanced bones plus gaining muscles.
Research has shown that diets loaded with Vitamin K can easily improve density and bone strength in individuals.
Meal 12. Broccoli
Broccoli is widely used in a variety of dishes and cuisines. It has been essential in bodybuilding diets for obvious reasons. – It’s a rich in fiber, low crab and antioxidants.
Broccoli is also called ‘a natural defender’ of testosterone because it’s highly packed with phytochemicals known as indoles. This chemical usually helps minimize the estrogen by helping body change it to a different or safer form.
And since estrogen competes with testosterone for bodily receptor sites, decreasing it is crucial to maintaining and raising testosterone levels. Broccoli a very good detoxifier because of the existence of amino acids, sulphur and vitamin C.
This diet eliminates free radicals and toxins like uric acid from the body. It is also high in calcium which are essential for suppressing calcitriol – a hormone that causes the body to inhibit fat breakdown and produce fat.
The Final Verdict
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 to the starting point, once you start recording the progress of your weight gain and muscles, you can further adapt and make other changes that suits your body!