During The Bulking Phase, Eat In a Way That Builds Muscle – Not Fat Deposits | Dennispoint Campground MD

Just add more to develop dough and it will work; that’s what many athletes think and wonder why abdominal fat accumulates instead of muscle. You can find out here which diet works in the mass phase so that this does not happen.

What to eat when bulking up

In ambitious bodybuilding, the goal is to build muscle. To achieve this, two things are particularly important: sufficient and effective nutrition and training. But just like with training, mistakes quickly slip into the rut. Or there is simply a lack of knowledge to avoid falling into the fat trap instead of building muscle. Therefore, proteins are very important, but they must be adequate in a balanced mix. And carbohydrates, good fats and micronutrients are also part of it. Eating three turkey cutlets and ten eggs a day is very biased in the long run and does more harm than good. Especially in the mass phase, strength athletes eat little variety. But it doesn’t have to be this way: with our tips and a compact mass phase nutrition plan, the mass phase works in a healthy way.

The most important principles and tips for eating during the loading phase

In the bulking phase, eat about 10-20% excess calories. That’s why it’s important to know how many calories you actually consume per day. Calorie requirement calculators help determine the value. For example, now you know if you need a 3,000 or 4,000 calorie mass phase meal plan. To spread the calories you need throughout the day, it’s best to increase meal frequency and eat healthy protein snacks regularly. Up to six meals can be combined in this way. However, if it’s more feasible for you, you can also meet your energy needs with three large meals. During the bulking phase, it is best to eat a large meal two to four hours before training that also contains sufficient carbohydrates. In this way, the muscles have enough fuel for training, but digestion is almost complete. After training, a protein shake is ideal to immediately promote regeneration.

This is what a bulking nutrition plan would look like

There are many high-protein recipes so you can eat a variety of foods during your bulking phase. This should be around 2g per kg of body weight per day. Meat is often the first choice for omnivores, but it is not an option for a vegetarian diet during the bulking phase. Dairy products, legumes, nuts and eggs are recommended here. A sample nutritional plan for a week in the bulking phase might look like this: simply compose your daily meals from our suggestions:


  • Omelet with vegetables such as mushrooms or spinach
  • Whole Grain Toast with Cottage Cheese and Peanut Butter
  • Porridge with yogurt, protein powder, nuts and fruit
  • Smoothie with milk, yogurt, eggs, oatmeal and flaxseed oil
  • Protein bread with ham or salmon and tomatoes or cucumbers
  • Protein bowl with light quark, nut butter, walnuts, and shredded coconut
  • Pancakes made with almond or oat flour, milk, protein powder and banana


  • Peas with tuna and peanut sauce
  • Chicken breast fillet with rice and broccoli
  • Salmon fillet with potatoes and vegetables
  • Wholemeal noodles with smoked tofu with almonds and fried zucchini
  • Chopped soy lentils or beef sausage and quinoa
  • Steak with baked potatoes and cottage cheese
  • Frittata with vegetables and wholemeal bread


  • Fried Eggs Vegetables Whole Wheat Bread
  • Savory stuffed pancakes (mushrooms, spinach and feta cheese, tomatoes, etc.)
  • One pot pasta with whole grain pasta, broccoli and pork tenderloin
  • Fried dumplings or tofu fillets with mixed vegetables and rice
  • Turkey Breast Fillets with Cauliflower Pancakes and Potatoes
    Lean beef burgers or jackfruit patties
  • Chili con carne with potatoes


  • Protein bars or shakes
  • Peanut Butter Cookies
  • fruit quark light
  • walnut cottage cheese
  • Banana with yogurt and almond butter
  • Turkey breast, mozzarella and tomato sandwich
  • Before bed: protein drink rich in casein, low-fat cheese or cottage cheese

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