Bulking Plan – Day 2

Following on from our day 1 bulking plan, day 2 includes a cardio session in the afternoon to increase fitness levels, reduce body fat gain and promote overall health. All meals are moderate to high in both carbs and protein to keep the body in an energy surplus.

For breakfast, you should always ensure that the first meal of the day provides adequate levels of protein following a prolonged period without eating. Carbs are added in the form of relatively low GI granary toast. Micronutrients are provided from the fruit and juice.

man exercising in dip station

Lunch and dinner both contain moderate amounts of carbohydrate to provide sufficient amounts to create a calorie excess on a day without weight training and enough protein to allow for muscle growth.

All snacks are designed to provide sufficient levels of protein, carbohydrate and healthy fats. The cottage cheese will provide slow release protein (slowed further by the addition of the flax), to fuel the overnight fast.

The Eating Plan – Day 2

  • 7.00am All Day Breakfast Performance Meal
  • 7.30am ASN Berry Pancakes
    •  1 slice granary toast with olive oil based spread
    •  200ml glass orange juice
  • 10.30am ASN Chicken Fingers
    •  Item fruit
  • 1.00pm ASN Griddled Tuna with Herbed Veg
  • 3.00pm Handful of unsalted mixed nuts
  • 5.00pm 40 minutes steady state cardio at 60% MHR
  • 7.30pm High Protein Performance Meal
    •  Lots of steamed vegetables
  • 10.30pm 200g cottage cheese
  •  1tbsp flax seed oil
  • 11.00pm Bed

Need more information about Bulking?

Check out our blog that explains exactly, What Is Bulking? Also, keep an eye out for the rest of our bulking diet plans.

Complete article provided free with our Diet Packages 

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