A Sample Bodybuilding Bulking Diet (70-75kg)

A Sample Bodybuilding Bulking Diet (70-75kg)

                                                                                                                                             Bodybuilding nutrition is more than simply eating a tonne of food. We need to takeaccount of proper science and to gain weight effectively you'll need to have a solid nutritionplan. That means eating the right foods & getting the proper amount of calories that yourbody needs to grow.Wondering what to eat to gain lean muscle?

A high protein intake is an essential part of a bodybuilder’s diet. Aim for between 1.2-1.6 grams of protein per pound of bodyweight when bulking. With each meal you should be consuming a quality protein source e.g. chicken, beef or fish. 

Carbohydrate intake should be increased to between 1.5-2 grams of carbohydrates per pound of bodyweight, whilst the amount of fats from sources such as olive oil and nuts, should be increased. Some fats are essentials for good hormonal production and so dropping fats will hinder both testosterone levels and gains.

Our mass-building diet is a sample diet for a male weighing between 70-75kg's (154-165 pounds). The quantity of food in each meal may need to be altered to fit your individual calorie requirements depend on your metabolism and activity levels. Nevertheless it serves as a guide to the sorts of food you should be eating to reach your goals:

Meal 1 – 100g Oats, 100g Blueberries & one scoop (30g) Whey Protein

Meal 2 – Turkey Steak, 250g Sweet Potato & Apple

Meal 3 – Sweet Potato Jackets Stuffed With Chicken Pesto & Quark

Meal 4 – (Pre-Workout) 75g Oats, Apple & a handful of Almonds.

Meal 5 – (Post workout) 30g Whey Protein Shake & a Banana.

Meal 6 –  1 Salmon Fillet & 150g Rice

Meal 7 – 100g Low Fat Cottage Cheese, 50g Oats & a tablespoon Natural PB.

Nutritional Information Per Daily Diet:

3186 kcals
225g Protein
374g Carbohydrates
89g Fat