WELCOME TO THE BULK This program is made as a 6 day split with one day off lifting, targeting each muscle group twice a week. 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%