This post shows a typical day of eating for me on my current bulking diet. My current diet is plant based and vegan. No meat and no dairy. My meal plan and macros are based off my goals of putting on 1-1.5 pounds a week of mass (mostly lean mass but fat is inevitable). These calculations are based on weekly weigh ins and my macros are adjusted according to the weight I'm gaining.
Read MoreSome mornings I wake up really hungry. It's usually after a long training session the day prior and my body wants more and more food to recover. On those mornings, I take my oatmeal and go overboard with it. To add calories and nutrients, I add in items I normally wouldn't. These add ins are still very healthy and good for you, but they tend to be higher in calories and fats than I usually eat. The morning I made these, I spotted a bag on unsweetened coconut flakes and thought... aw yeah, German Chocolate Cake!
Read MoreSummer is wrapping up quick and it's the last chance to get in as many berries as you can... unless of course you freeze them. This recipes doubles up on blueberries and blackberries for an extreme antioxidant boost.
Read MoreSometimes breakfast is a rush but other times it is a slow way to start the day. This bowl is perfect for those types of days because it's too good not to slow down and savor. These oats are perfect for summer when raspberries are in peak season and cheap.
Read MoreFor these Strawberry and Cream Oats, I upped the protein by using a vanilla protein powder and paired it with cooked in strawberries to create a creamy and sweet serving of oats.
Read MoreThis oatmeal recipe is my go-to morning breakfast. I eat a variation of this almost everyday. Sometimes I vary what superfoods I put on top or mix in. Sometimes I use the cacao and sometimes I don't. If I want to be 100% plant based, I do not include Greek Yogurt. Overall, it's a vary adaptable recipe and is a great way to pack in a big number of nutrient dense calories to start your day of bulking.
Read MoreBerries are nutrient dense, hydrating, and have lower carb numbers by volume than just oats. My favorite berry to cook into oats is the blueberry. Blueberries add a lot of juicy goodness to your oatmeal bowl and cook very easily. Next time you cook oats, throw in some blueberries for a nutrition boost.
Read MoreWow, did I learn a lot on this bulk. This first 12 week phase was so beneficial to learning about my body and fitness. My goal was to put on size and I definitely accomplished that. I was able to gain 1lb a week, up my bench press by 20 lbs, and increase my caloric intake by 600 more calories a day. Throughout the bulk though I learned a few other things...
Read MoreWhenever I find large containers of berries on sale, I buy a lot of them and use them for days... in everything. Whatever I can't use, I just freeze. This is a great way to keep costs down and get in all the nutrients that berries provide. Berries also boost something that most fruits don't, lower carb and calorie content. Try this recipe out the next time that you have a lot of berries on hand.
Read MoreWake up with a gorgeous bowl of swirling goodness with these oats. I love combining the melty goodness of dark chocolate with the crunchiness of cacao nibs. These oats are boosted wit some hidden strawberries and all the healthy benefits of cacao.
Read MoreI make a LOT of oatmeal. Somedays I want a more decedent dessert like bowl (actually that's most days) but on other days, I want a really filling bowl with a lot of food in it. That's where boosting the volume of your oats comes in. Instead of using more oatmeal to make more food, I utilize fruit as the filler.
Read MoreThis bowl combines the creaminess of a smoothie, the warm crunch of granola, and the desert quality of peanut butter.
Read MoreCheck out 3 of my favorite takes on this classic below. These recipes have been created to be protein packed and nutrient dense.
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