Name: Playbook - Nathan French - BULKING PROGRAM
Uploaded: 2023-12-28T18:00:27.535Z
Duration: 8 min
Description: BULKING PROGRAM

Ein Huie

The goal here Is to pack on as much lean muscle as possible which is the goal of a bulk. 

We will do this by eating in a 300-500 cal surplus above maintenance. “Refer to nutrition guide to calculate maintenance (TDEE Calculator). 

Aim to add 1-1.5lbs a week. Some weeks weight may plateau, this means metabolism and energy requirement needs to be increased. This is good, body is adapting to stimulus of  heavy weight training and increased food. 

When this occurs add 100 cals to wherever you were that week. Keep doing so whenever there is a plateau for more than 1-1.5  weeks.

DIET
The bulking diet should be made up of:

 - Red meat (85%-90% lean beef). 
- Chicken breast and chicken thighs. 
-  whole Eggs
- salmon
- yogurt
- almond milk/2%milk
- whey protein
- cheese
-peanut butter
- almond butter
-grass fed butter
- oats
- rice
- honey
- fruit
- potatoes
- bread/bagel (whole grain)
- Rice Krispies
- sweet potatoe

Bulking macros
protein- 35-40%
Fat -25-30%
carbs- -40-50%

BULKING PROGRAM

David

Santiago

Earl

Setting up Macros to reach your fitness goals!!

Nervous since I’ve built some bad eating habits but science and logic make sense so thank you!

Trey

All was great, just would've been beneficial at what point during the cycle you have found that working out is better. Thanks!

Carlos

A look into my diet: Intermittent Fasting to reach goals.

How do you cook grounded bison? It’s so dry in comparison with grounded venison. Do you add broth or water? Txk u

Valeria Wang

Erick

Muscle building Grocery Haul: Protein & Healthy Fats

Sweet potato fries, asparagus and celery (great source of fiber), kimchi, kraus red cabbage are also great source of carbs (with little portions of protein)

All of these nutrition vids are short, simple, cheap, and applicable to getting your diet in check right away.

BULKING PROGRAM

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