Bulking meal plan: a full day and week of eating

A full day at 3,000 calories

Four meals plus a shake. Protein anchored at every meal, carbohydrate concentrated around training.

• Breakfast — 4 eggs, oats with milk and banana (~700 kcal, 40 g protein)
• Lunch — chicken, rice, olive oil, vegetables (~800 kcal, 50 g protein)
• Pre-training — bagel with jam and a whey shake (~450 kcal, 30 g protein)
• Dinner — lean beef, potatoes, greens (~800 kcal, 45 g protein)
• Evening — Greek yogurt with honey and nuts (~350 kcal, 25 g protein)

Eating enough when you have no appetite

Under-eating on a bulk is usually a volume problem, not a willpower one. Calorie-dense foods and liquids solve it without three hours at the table.

• Drink calories: milk, shakes with oats and peanut butter
• Cook with oil and add nuts, cheese or avocado to existing meals
• Choose white rice and fruit juice over high-fibre versions on training days
• Add one fixed extra feeding rather than making every meal bigger

When to stop bulking

Stop when the weekly gain outruns the target for three weeks straight, when your lifts stop improving despite the surplus, or when the waist measurement is climbing faster than your bodyweight. A short maintenance phase resets appetite and insulin sensitivity before the next block.