If you're reading this, it means you're serious about bulking up. And you're right, because let's be honest: training is great, but without a solid nutrition plan, you can kiss those gains goodbye. We've all been there, lifting weights five times a week and wondering why we're not seeing results. Spoiler alert: it's 70% what's on your plate.

Today, we're going to break down your ideal bulking meal plan together. No fluff, just practical advice with an example you can adapt immediately. Ready? Let's go.

Calculate your calorie needs to gain muscle

Before filling your plate, you need to know how many calories you should consume. Don't panic, it's simple.

Step 1: Your basal metabolic rate

For men: MB = 13.707 × Weight (kg) + 492.3 × Height (m) - 6.673 × Age + 77.607

For women: MB = 9.740 × Weight (kg) + 172.9 × Height (m) - 4.737 × Age + 667.051

Example for a 75 kg, 1.80 m tall, 25-year-old man: BMR = (13.707 × 75) + (492.3 × 1.80) - (6.673 × 25) + 77.607 = approximately 1,825 calories

Step 2: Your activity level

Multiply your MB by your coefficient:

• Sedentary (little or no exercise): × 1.2
• Lightly active (1-3 sessions/week): × 1.375
• Moderately active (3-5 sessions/week): × 1.55
• Very active (5-7 sessions/week or physical job): × 1.725

Our example: 1825 × 1.55 = 2829 calories

Step 3: The calorie surplus

Add 300 to 500 calories. We recommend +300 if you gain fat easily, +500 if you struggle to gain weight.

Result: 3,129 calories per day

Weigh yourself every 2 weeks. Are you gaining 0.5-1 kg per month? Perfect. More? Cut back a little. Less? Increase by 200 calories.

To help you, here's a calculator that will do all the work for you.

The breakdown of macronutrients: proteins, carbohydrates, lipids

Proteins: the building blocks of muscle

You should aim for between 1.8 and 2.2 grams of protein per kilogram of body weight. For a weight of 75 kg, this represents between 135 and 165 grams per day.

The best protein sources are chicken, lean beef, fish, eggs, or even Squad Nutrition's whey protein . Our main advice is to spread your protein intake over 4 to 5 meals throughout the day. You can have a protein shake after your workout, as this is when your body needs it most to begin muscle repair.

Carbohydrates: your fuel

When bulking up, you shouldn't be afraid of carbohydrates because they are your allies. You should aim for between 4 and 6 grams per kilogram of body weight , which is between 300 and 450 grams for a weight of 75 kg.

You should prioritize complex carbohydrates such as rice, whole-wheat pasta, sweet potatoes, oatmeal, and whole-wheat bread. The timing of your meals is important: you should consume more carbohydrates around your workout (before and after), as this is when your body needs them most for performance and recovery.

Lipids: essential for your hormonal health

You should consume at least 0.8 grams of fat per kilogram of body weight , but ideally you should aim for 1 gram per kilogram, or about 75 grams for someone weighing 75 kg. Fat is crucial for your testosterone production and hormonal balance.

The best sources of healthy fats are olive oil, avocado, almonds, peanut butter, salmon, and egg yolks. A handy tip: you can add a handful of almonds or a spoonful of peanut butter to your snacks to boost your calorie intake without feeling stuffed.

Example of a 3,200 calorie bulking meal plan

Target: 3,200 calories | 160g protein | 420g carbohydrates | 85g fat

Breakfast (7:30 am) – 750 calories

• 100g oat flakes
• 1 banana
• 30g peanut butter
• 3 whole eggs

Snack 1 (10:30 a.m.) – 400 cal

• 1 Squad Nutrition whey shake (30 g)
• 1 apple
• 30g almonds

Lunch (1 p.m.) – 900 cal

• 150g chicken
• 120g basmati rice (dry)
• 200g broccoli
• 1 tbsp olive oil

Pre-workout snack (4pm) – 350 cal

• 2 slices of wholemeal bread
• 50g turkey ham
• 1 banana

Post-training (6:30 p.m.) – 300 cal

• 1 Squad Nutrition whey shake (30 g)
• 1 banana

Dinner (8 p.m.) – 850 cal

• 180g salmon
• 100g wholemeal pasta (dry)
• 150g green beans
• 1 tbsp rapeseed oil

Before bed (10:30 PM) – 250 calories

• 200g of 0% fat cottage cheese
• 20g Casein Squad Nutrition

Recovery also happens at night, don't forget that.

The supplements that really make a difference

Let's be clear with you: supplements aren't magic. But if you use them wisely, they can really boost your results.

Whey protein: This is the most useful supplement for bulking up. Whey is convenient, easy to digest, and effective. Squad Nutrition offers high-quality proteins that help you easily reach your daily requirements. We always take it after training.

Creatine: If you only take one supplement, this should be it. Creatine is the most scientifically studied supplement. You should take 5 grams of Squad Nutrition's Creapure creatine daily. You'll see the difference in just a few weeks: you'll have more strength and power.

BCAAs: BCAAs are beneficial if you train on an empty stomach or if you do long sessions. They limit muscle catabolism and improve your recovery.

Collagen: Collagen is often overlooked, but it's essential for your joints. When you lift heavy weights during a bulking phase, your joints are put under a lot of stress. Squad Nutrition's marine collagen helps prevent injuries.

I'm filling up the tank

Mistakes to absolutely avoid

Mistake 1: Dirty bulking. Are you gorging on pizzas and burgers under the pretext of bulking? The result will be catastrophic: you'll gain 80% fat and only 20% muscle. True bulking must be clean.

Mistake 2: Neglecting vegetables. You should eat at least 300 to 400 grams of vegetables per day. Vegetables provide fiber, vitamins, and aid digestion. Without them, your digestive system will suffer from all those calories.

Mistake 3: Skipping meals. Regularity is the key to success. We've noticed that as soon as we become irregular with our meals, our progress immediately stalls.

Mistake 4: Not drinking enough. You need to drink between 2.5 and 3 liters of water per day minimum. If you are dehydrated, your performance and recovery will drop dramatically.

Our tips for lasting success

Prepare your meals in advance: Meal prep on Sunday is an excellent habit. Dedicate 2 to 3 hours to preparing some of your meals for the week, and you'll be set for a stress-free week.

Vary your recipes. If you eat the same thing every day, you'll quickly lose your motivation. You need to change your protein sources, alternate your starches, and try different spices.

Use a tracking app: MyFitnessPal or another app will allow you to easily track your calories. For the first few weeks, you'll need to write everything down. After a while, you'll get the hang of it.

Plan a cheat meal once a week: Mentally, it's important to take a break. A nice restaurant, a pizza, or a burger will do you good. It also boosts your metabolism and your mood.

How long should I follow this plan?

A bulking phase typically lasts 3 to 6 months. Beyond that, you risk accumulating too much fat. We recommend working in cycles: 4 months of bulking, 2 months of maintenance, and then repeat.

Aiming for 2-3 kg of pure muscle in 4 months is already excellent. You'll gain some fat along with it, that's normal. The goal: to optimize the muscle-to-fat ratio.

The follow-up:

• Weighing and measuring every 2 weeks
• Monthly comparative photos
• Adjustments based on your progress

Don't rely solely on weight. Are your performances improving? Do you feel stronger? Are your measurements increasing? These are equally important indicators.

Take action

There you have it, you have all the tools you need for an effective bulking diet plan. It's not an exact science, it's a process of adjustments. What works for your friend might not work exactly the same way for you.

The key is consistency, patience, and listening to your body. Structure your meal plan around quality foods, supplement intelligently with Squad Nutrition, and track your progress.

Gaining muscle mass is a marathon, not a sprint. But when you see your performance skyrocket and your measurements increase, you'll understand that every effort was worth it.

So, ready to get started? Your whey shaker is waiting for you!