Intro

The following will include basic samples of what I ate. I wouldn’t advise you to strictly follow those plans because everyone is different, and everyone requires different calorie intakes. The reason for that is because many factors are at play, your weight being a major one, your age, and also your current caloric intake, your body’s ability to burn calories, and your level of activity at the moment.

Therefore the best way to figure out how much weight you need to gain or lose would be to regularly weigh yourself at your current state with your current diet. Once you spot that fixed weight on your normal diet, you now have your ‘Maintenance Weight’. That’s the weight you use as a benchmark to figure out how much to increase or decrease it by. Once you have that, you can start making changes to your diet. It’s really not magic guys, add more food, or remove more food from your diet, depending on what your goals are. It’s that simple.

For example, if your weight is stuck at a low number and you wish to increase it by 30 pounds above your maintenance weight of let’s say 140 lbs, gradually add more food to your diet. Don’t skip the veggies and fruits, they’re your best friends. They keep your digestive system healthy for whatever diet adjustment you’re about to make. If your weight still hasn’t gone up within two weeks, add more bulky foods like oatmeal or brown rice to your diet until you see an increase of at least a pound or half a pound a week. The same goes for losing weight, you would gradually cut the foods you normally eat. Weigh yourself at least twice a week first thing in the morning, to make sure you spot any significant change in weight.

That’s really what any beginner could do before tackling any major diet adjustments. Now let’s move on to more specifics of what to eat when bulking and cutting.


What do I eat when I bulk?

If you’re like me and require a ton of food to gain the slightest weight, then I would go for a ‘Caloric Surplus’ diet. When I first started bulking for the first time in
2016, I switched from my general 3 meals a day to 4 meals a day, eating the same consistency of nutrients for each meal. It doesn’t sound like a big change but it was, and the results were astonishing. If I wasn’t taking my ‘Serious Mass’ weight gainer, I would have made it 5 meals a day (more on that in the supplements section).

My point is that it doesn’t really matter how much you eat per meal or how often you have to eat, just make sure that at the end of the day, your calorie intake is at a caloric surplus. Before I get into that, let me just show you the basic plan I followed when I bulked...