Healthy Bulking diet for Women

Are you trying to put on mass and have more muscle definition? If so, then you must be prepared to increase your caloric intake and consume a substantial amount of carbohydrates I recommend using the clean approach of bulking to maximize muscle growth without gaining too much fat.

Tracking Your Macros

Bulking is not just overeating. It’s about eating the right types of food (i.e. proteins, carbs, fats). There is actually a science behind the bulking process and if used properly, it can bring very satisfying results. To get results, it’s important to keep track of your macros and calories. To calculate your daily calorie and macro goals, simply fill out the information on my macro calculator. This macro calculator shows your optimal macronutrients and calories based on your age, height, weight, gender, and activity level. You can use macro counting for both weight loss or mass gain.

Bulking Diet

Here’s a free sample of what a clean bulking diet can look like. The specific quantities are not displayed in this diet as the numbers vary from one person to another. You can adjust quantities based on your macro calculator results.

Meal 1:

  • Egg whites
  • Oats with mixed berries

Meal 2:

  • Chicken breast
  • Sweet potatoes

Meal 3:

  • Fish (tilapia, salmon)
  • White rice

Meal 4:

  • Protein shake
  • Banana

Meal 5:

  • Mixed vegetable salad
  • Extra lean ground beef

Meal 6:

  • Oatmeal or protein pancakes
  • Fruit (apple, banana)

Meal 7:

  • Protein shake


Word of Advice

If you’re trying a bulking diet for the first time, start off slowly. In other words, slowly increase your meal quantities day by day to your target macros. Progressively introduce more food into your body to allow it to adapt safely. For example, increase your daily carb intake by 20g every 2 weeks.

Essentially, a lot of the bulking process will involve a series of trial and error. What works for one person may differ for another person. You can experiment and find out what works best for your body. Remember to always listen to your body throughout the process.

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