Power Muscle Burn Bulking Diet And Supplement Plan

Ready to grow? It's time to get your bulk on! Maximize the Power Muscle Burn training system by following this diet and supplementation plan.

To maximize your efforts in the gym you need to eat properly. Many trainees make the huge mistake of going gonzo with the weights, but eating like a ten year old girl. This won't cut it. To get big, you have to eat big, and eat smart.

Another cornerstone of the muscle building puzzle is proper supplementation. There are literally thousands of supplements on the market aimed at you...the muscle builder. A good supplement plan can help you maximize muscle repair and growth, speed up recovery, reduce muscle soreness, provide you with more energy in and out of the gym, and bolster your overall health.

Power Muscle Burn Bulking

The Power Muscle Burn training approach isn't easy. It isn't for the meek. It is an aggressive push for strength and muscle size, and includes crazy-intense burn sets that will leave you crawling out of the gym. It is at this point that the true battle for muscle growth begins. Once you leave the gym, you had better be prepared.

What follows is a simple bulking and supplementation approach aimed at equipping you with the tools to grow and recover. It is impossible to create a perfect plan that fits everyone, but I tried to create a plan that will help everyone. The sample eating plan is just that - a sample plan. You are not required to follow it to the letter.

Bulking Approach

To grow you need to eat more daily calories then it takes to maintain your body weight. If you eat 3000 calories per day and don't gain weight, 3000 calories is your maintenance level. You are "maintaining" your weight by eating this amount of food each day.

To GAIN weight (muscle!), you must simply eat more then it takes to maintain your weight. It really is as simple as that.

Now I know what your next question is...how do I know what my calorie maintenance level is? The answer...you don't know. Yet. But we are going to find out. Learning how your body responds to food intake requires some trial and error. Here is what you need to do:

  • Start at 3500 Daily Calories. Eat 3500 calories per day for 2 weeks. You must count calories during this period. Eat no more, and no less.
  • Not Gaining Weight? If you did NOT gain weight by eating daily 3500 calories during this two week period, eat 3800 daily calories for the next 2 weeks. If you are still not gaining weight after 2 weeks, add more daily calories.
  • Gaining Too Much Weight? If you gained more then 3-4 pounds during this 2 week period, bump your daily calories down to 3200 and try that for 2 weeks. If you are still gaining weight too rapidly, lower your daily calorie level again.

Big Post-Workout MealHow Much Weight Do I Want To Gain?

A beginning natural bodybuilder who is training hard and eating right should gain at least 10 to 16 pounds of muscle during his first year of hardcore training. An intermediate to advanced lifter will gain fewer pounds as the years progress. According to Casey Butt, this is the muscle progression that an average natural bodybuilder can expect:

  • Year 1 - 16 pounds of muscle.
  • Year 2 - 8 pounds of muscle.
  • Year 3 - 4 pounds of muscle.
  • Year 4 - 2 pounds of muscle.
  • Year 5 - 1 pound of muscle.

When bulking, you will also gain some fat. Some fat. Keep in mind that this bulking protocol will not turn you into a sumo wrestler, but you may add 5 to 10 pounds of fat during a given year. Some will gain slightly more, and some will gain slightly less fat. If you have fat fear and undereat, you will be limiting your gains. Bodybuilding requires building, or eating more. You simply can't maximize muscle mass by trying to eat less. There will be plenty of time to see your abs once you are a muscular beast!

Here are some general guidelines on how much weight gain you should aim for based on your training and muscle growth experience:

  • Beginners. Beginning lifters who have gained no prior muscle mass should set a goal to gain about 2 pounds a month over the course of their first training year. In a perfect world this would equate to 16 pounds of muscle and 8 pounds of fat.
  • Beginner to Intermediates. Second year lifters (or someone who has gained about 16 pounds of muscle mass) should set a goal to gain one pound per month over the course of the next year. In a perfect world this would equate to 8 pounds of muscle and 4 pounds of fat.
  • Intermediates. Third year lifters (or someone who has gained about 24 pounds of muscle mass) should set a goal to gain two pounds every 3 months over the course of the next year. In a perfect world this would equate to 4 pounds of muscle and 4 pounds of fat.
  • Intermediate to Advanced. Fourth year lifters (or someone who has gained about 28 pounds of muscle mass) should set a goal to gain one pound every 2 months over the course of the next year. In a perfect world this would equate to 2 pounds of muscle and 4 pounds of fat.
  • Advanced. Fifth year (plus) lifters (or someone who has gained about 30 pounds of muscle mass) should set a goal to gain one pound every 2 months over the course of the next year. In a perfect world this would equate to 1 pound of muscle and 5 pounds of fat.

A Note About "Skinny" Guys

If you are underweight, it may be beneficial to eat a bit more until you reach a more normalized weight. Skinny guys should make it a goal to gain 3 to 5 pounds a month until they are no longer considered underweight. The following table details normal weight ranges based on frame size:

Weight Chart for Men
Height Small Frame Medium Frame Large Frame
5'2" 128-134 131-141 138-150
5'3" 130-136 133-143 140-153
5'4" 132-138 134-145 142-156
5'5" 134-140 137-148 144-160
5'6" 136-142 139-151 146-164
5'7" 138-145 142-154 149-168
5'8" 140-148 145-157 152-172
5'9" 142-151 148-160 155-176
5'10" 144-154 151-163 158-180
5'11" 146-157 154-166 161-184
6'0" 149-160 157-170 164-188
6'1" 152-164 160-174 168-192
6'2" 155-168 164-178 172-197
6'3" 158-172 167-182 176-202
6'4" 162-176 171-187 181-207

Sample Bulking Eating Plan

Weight GainerThe following eating plan is presented as a template. Adjust it as needed.

  • 6 am - Wake up! - Have a whey protein shake immediately upon waking up. Whey protein digests quickly, and will allow you to "rush" amino acids and nutrients into a hungry body.
  • 6:30 am - 4 egg omelet with cheese and chopped tomato and onion, oatmeal with fresh fruit, large glass of whole milk.
  • 9: 15 am - Weight gainer shake, or a whey protein shake blended with a banana, whole milk and peanut butter.
  • Noon - Filling lunch of choice. Make sure to include some veggies! Possible combinations include a cheeseburger with a large baked potato (with sour cream) and broccoli, or chicken tacos with rice and refried beans. Wash down lunch with juice or milk.
  • 2:30 pm - Pre-workout - Casein protein shake with fresh fruit.
  • 3:30 pm - Workout! - Make sure to drink plenty of water.
  • 4:30 pm - Post-Workout - Immediately after completion of your workout, have a whey protein shake that contains 30 to 50 grams of protein, along with dextrose/waxy maize - a fast digesting simple carbohydrate source that will induce an insulin spike and replace glycogen in muscle cells which is lost during training.
  • 5:30 pm - Big meal! Eat your biggest meal of the day. Make sure to include a veggie and a healthy carbohydrate source.
  • 8:30 pm - Hit the hay! It's time for bed. Have a casein protein shake right before bed. This will furnish your body with a slow-digesting protein source while you sleep. 

Keep in mind that to build muscle, it is recommended that you:

  • Eat Enough Protein. Try to eat at least 30 to 40 grams of protein every 2.5 to 3 hours. Increasing your daily protein intake while on a resistance training program helps to increase lean muscle mass.
  • Eat Fruits and Veggies. Make sure you eat a variety of fruits and veggies each week.
  • Eat Healthy Fats. Do NOT avoid healthy fats. The body requires fat intake for numerous functions, including vitamin absorption and the regulation of numerous bodily functions.
  • Eat Healthy Grains. Eat several servings of healthy grains each day. Healthy grains include oatmeal, brown rice, and quinoa.
  • Eat Dairy. Dairy foods such as milk and cheese are high protein, and nutrient and calorie rich foods.

Cow on Steroids

Sample Supplement Plan

The following supplement plan is provided as a template, and is meant to be run along side the provided bulking template. Adjust it as needed:

Optional - Beta- Alanine. Promising research is revealing a synergistic relationship between creatine and beta-alanine. Beta-alanine must be taken every 4 hours at approximately 750 to 800 mgs. It also also a good idea to supplement with taurine when using beta-alanine. For more information on the beta-alanine/creatine stack, please read: Stacking Creatine and Beta-Alanine For Better Results.

About The Author
Muscle & Strength's Content Team is a group of fitness industry experts dedicated to publishing the highest quality articles, workouts and guides on the M&S Website.

192 Comments+ Post Comment

No Profile Pic
Posted Fri, 06/18/2010 - 12:12

I see you have posted to workout at 330. What are other alternatives if you can't workout at that time?

Steven's picture
Posted Fri, 06/18/2010 - 15:04

Workout time is for the sake of example only. Workout at whatever time is most convenient.

No Profile Pic
Posted Tue, 06/22/2010 - 14:50

Hey Steve,

I have been using ON Platnum HydroWhey protein for the last month. I have not seen any major change in my normal results. It mixes well and taste great, but it is very expensive compared to normal whey protein. Is hyrolyzed whey protein worth the extra money, or should I just stick to regular whey proten. Thanks


Steven's picture
Posted Wed, 06/23/2010 - 09:55

Hi Daniel,

Results come down to eating enough to gain weight and training for progression (more reps/weight) on every possible set. For any supplement to be effective as work as intended you need to make sure that your diet and training is spot on.

If you have been getting stronger and gaining weight, and it sounds like you have, tell me how long you've been using this protein and what results you were expecting from it?

No Profile Pic
Posted Wed, 06/23/2010 - 07:45
Gavin Robinson

whilst trying to bulk up, i am currently working 8 hour shifts 5 days a week, so how do i get around the timing? my job is physical, wrapping pallets and loading lorries, Chucking boxes around lol. so i would normally wake up around 10, workout around 2 and my diet will be based around those times. Whats the best way to get around this?

Steven's picture
Posted Wed, 06/23/2010 - 09:56

What are your working hours?

No Profile Pic
Posted Tue, 06/29/2010 - 17:47
Gavin Robinson

my workout hours are 2.30 pm till 10.30 pm

Steven's picture
Posted Wed, 06/30/2010 - 12:03

Hi Gavin,

Is there any way for you to work out earlier, say 11am, so you could eat a solid meal before work?

No Profile Pic
Posted Fri, 07/02/2010 - 18:06
Gavin Robinson

sorry i meant to say my work day hours are between 2.30 pm to 10.30 pm. i normally hit the weights around 11 oclock, after eating breakfast around 9.30-10 (depending on my dodgy alarm) i cant really fit in all the meals whilst working, and im using ALOT of energy per day with my job. i dont really want to eat a big meal for it to become wasted calories whilst i sleep. what do you suggest?

sorry if im being a pain in the bum

Steven's picture
Posted Tue, 07/06/2010 - 15:16

Hi Gavin,

You need to eat to grow. It won't matter if you eat it before bed. The calories won't go to waste. I would eat a light meal when you get up, train, then eat a solid post workout meal. Sip on casein protein during work, and snack when you can, and they eat big after work.

You main goal is to eat enough so you gain a couple pounds each month. Beginners can gain up to 15 pounds of muscle during the first year of hard training.

No Profile Pic
Posted Wed, 06/23/2010 - 12:56

Why does it say go to bed at 8:30? I know you can adjust but is it a must because I have trouble sleeping. what do you do on (off days) referring to the supplement shakes etc... Thanks

Steven's picture
Posted Wed, 06/23/2010 - 15:40

That's not a hard and fast rule. It's merely a template...

No Profile Pic
Posted Fri, 06/25/2010 - 16:34

Hey steve,
Im about 185 pounds and 5"10, and this is by far the best diet I seen because i wake up at 6 for my job and it ends at 330, but what comes into play is the supplement guide. More so the pre- workout and postwork out types, I have the bsn cell mass and the supplement jack3d and was wondering is the bsn cellmass considered pre creatine and post? and if so i would only assume i would have to make two shakes... and I like to train one body part a day is that an ok thing to do or should I do it for a certain period and then switch to keep my muscles guessing? Any suggestions or input would be greatly apperciated.

Thank You,

Steven's picture
Posted Mon, 06/28/2010 - 14:08

You could take both Jacked and Cell Mass together. Cell Mass is primarily a creatine supplement, whereas Jacked doesn't contain much creatine and is more for training focus and drive.

Regarding training, if what you are doing right now is working, I would stick with it.

No Profile Pic
Posted Sun, 06/27/2010 - 01:05
Ahmed Jumaa

What about the water ,,,,,,,,,,,,1?

Steven's picture
Posted Mon, 06/28/2010 - 14:04

Drink, drink, and drink more water!

No Profile Pic
Posted Tue, 06/29/2010 - 11:56

Should the supplements be taken on the off days as well?


Steven's picture
Posted Tue, 06/29/2010 - 14:36

Hi Chuck. Off days would be:

* 6 am - Wake up! - 5 grams of BCAAs and 5 grams of glutamine. 5 grams of creatine.
* 6:30 am - 1 gram fish oil, multivitamin.
* Noon - 1 gram fish oil.
* 4:30 pm - 5 grams of BCAAs, 5 grams of glutamine, 5 grams of creatine.
* 5:30 pm - 1 gram fish oil.
* 8:30 pm - Hit the hay! 5 grams of glutamine, ZMA.

No Profile Pic
Posted Wed, 07/07/2010 - 03:36

Hello, I really like your diet but I have a question...I've been using a time released blended protein instead of whey and I've seen good results with it...what do you think about time released proteins? mine is called Lean Pro Matrix by next level nutrition

Steven's picture
Posted Wed, 07/07/2010 - 14:32

Hi Mike,

If you're happy with that product, by all means continue to use it. I might suggest using straight whey post workout though.

No Profile Pic
Posted Thu, 07/08/2010 - 01:09

just wondering what's the most amount of water to drink do u reccomend
thanks steve

Steven's picture
Posted Thu, 07/08/2010 - 11:34

Hi Norman,

At minimum I think you should drink at least 60 ounces per day.

No Profile Pic
Posted Fri, 07/09/2010 - 21:05

thanks steve what about at maximum

Steven's picture
Posted Sun, 07/11/2010 - 07:20

At maximum I would say 8 ounces per 10 pounds of bodyweight.

No Profile Pic
Posted Mon, 07/12/2010 - 20:05

Hi steve Im currently take hmb and am going to purchase zma and bcaas in pill form my question is when should I be takening them

Steven's picture
Posted Tue, 07/13/2010 - 11:18

Hi Ben,

BCAAs are listed in the above article. ZMA is best taken about one hour before bed on an empty stomach.

For HMB, take at least one serving post workout. Here is more information on HMB:


No Profile Pic
Posted Sat, 07/24/2010 - 04:00

hi steve, im 6 2 and i weight 190lbs with excess fat . i wanna build mass at the same time i would to be cut with define abs . should i try your diet ? i tried the high protein low carb diet but it didnt work i gain strenght but not mass neither definition. what should i do as far as nutrition and exercise ? i workout 3 days a week.

Steven's picture
Posted Sat, 07/24/2010 - 15:41

Hi Nice,

It is very difficult to gain muscle and lose fat at the same time. Which goal do you feel is most important to you at the moment?

No Profile Pic
Posted Sat, 07/24/2010 - 11:00
Ahmed Jumaa

This is good example, but I want to workout at night..!?

Steven's picture
Posted Sat, 07/24/2010 - 15:37

Hi Ahmed,

Simply rearrange the meals around your schedule. You will still require a larger meal post-workout, so not much will change.

No Profile Pic
Posted Sat, 07/24/2010 - 22:18
Ajmed Jumaa

Hi...Thank you Steve, you give me assuring now..........^_^

No Profile Pic
Posted Tue, 07/27/2010 - 23:39

Hi Steve,

first off great guide. I've been working out for a while now with little results only to discover it was my diet that was letting me down.

I'd just like to know does your guide involve working out every day? I currently work out 3 times a week because i've been advised against working out every day because your muscles need time to heal. Also i do weights on machines at the gym. Should i do free weights instead?



Steven's picture
Posted Wed, 07/28/2010 - 13:17

Hi Alex,

For most natural trainees, lifting 3 to 4 times per week is plenty. As long as you are pushing for progression, I would lift no more then 4 times a week for a while. More is generally not better.

Free weights are generally a better alternative to machines. I would get strong on dumbbells and barbells first before venturing into machines.

When lifting, push for more reps on every set using good form. When you can perform the recommended number of reps for a set, add weight. This, and a good diet will create great gains.

No Profile Pic
Posted Wed, 07/28/2010 - 12:58

Hi Steve, this is a really great workout and diet plan but I have a few questions though?

in the meal plan you said that you should have casien before you train but in the supplement plan you said to take whey. just wondering if that was a mistake and which ones best?

Also is it ok to mix protein, BCAA, Glutamine & creatine together and have in one go?

One more thing, my chest is kind of bulky so now I just want to shape it, would you suggest doing incline bench for my power sets and light flat bench or push ups for my burn sets?

Thanks N

Steven's picture
Posted Wed, 07/28/2010 - 13:23

Hi N,

Sorry, that was an error. Both should read casein. Whey is used generally only first thing in the morning and post-workout.

It is definitely OK to mix supplements and wash them down together.

Incline is a solid power move. Pushups are a god choice for burn. I have performed bench press but things can get shaky, so make sure you have a really god spotter.

No Profile Pic
Posted Thu, 07/29/2010 - 04:11

Hi Steve thanks for the advise, much appriciated. I was just wondering if it neccessary to buy seperate BCCA & Glutamine if protein already contains them?

Also for my push up burn sets, I wont be able to add/move up weight unless I add weight to my back. Is it neccassary to add/move up weight on the push burn set or can it be just as effective with out?

One more thing... I am currently using your workout but I have tweaked it slighty:

Power Sets:5x5
Muscle Sets: 4x8
Muscle Sets: 10x3
Burns Sets: 2x30+

Is this any good, please let me know?

Many thanks, N.

Steven's picture
Posted Fri, 07/30/2010 - 13:23

Hi N,

Protein foods contain varying amounts of aminos. You don't need to use these supplements, but for me, a product like Scivation Xtend which contains both rally helps reduce muscle soreness, and helps with recovery between workouts.

For burn sets, you do eventually want an exercise that allows you to add weight. Progression is key, even in high rep ranges.

Regarding your tweak, are you performing 21 total sets per bodypart?

No Profile Pic
Posted Tue, 04/24/2012 - 04:10
Benjamin r

Hey Steve I'm new to working out I'm 5'9 160 I wanna start lifting ad takingg supplements wat should I take I have money just not alot and what should be a good workout I wanna get abs and chest a arms?

No Profile Pic
Posted Sat, 07/31/2010 - 11:07

thanks steve,

Yeah sometimes I do do all 21 sets, but you said not to train to faliure, so I try nd go as heavy as possible to accomplish that!

Baring that in mind, is my tweak any good?

also with regards to the supplements that u listed, could u please me an idea of the best brands to use.

Thanks N.

Steven's picture
Posted Sun, 08/01/2010 - 17:25

Hi N,

It sounds like a decent plan. If it's working, stick with it.

As far as the best brands, I recommend:

Fish oil - Scivation Essential FA
BCAAs - Optimum Nutrition BCAA 1000
Glutamine - Any of the top sellers.
Multivitamin - Animal Pak
Creatine - Dymatize Creatine Monohydrate
ZMA - Dymatize Z-force
Waxy Maize - Any top seller:


No Profile Pic
Posted Mon, 08/02/2010 - 11:27
Ian Swinnerton

I am 37 years old and weigh about 198 and 6 feet tall. I am taking synergy phd 7 twice a day and following the 4 day split muscle building programme. Taking cla, omega 3-6-9 and multi vitamins. My diet

8 am oats, 2 scoops of synergy and an apple.
11 am two handfulls of almonds
1 pm 8 oz chicken, brown rice and sweet potatoe. cla, omega and multivitamins.
3 pm protein bar or apple and scoop of peanut butter.
6 pm 8 oz chicken, brown rice and vegetables.
7pm workout
8.30 pm 2 scoops of whey and 30g of dextrose

noticed some gains but not much, do i need to diet further then hit the gym hard.

Steven's picture
Posted Tue, 08/03/2010 - 08:57

Hi Ian,

You approach sounds very solid. A couple questions:

1) Has the scale changed at all during the last month? Are you gaining any weight recently?
2) Do you push yourself on every set, trying for more reps and weight?

No Profile Pic
Posted Tue, 08/03/2010 - 11:17

Hi Steve

The scales haven't moved that much but I have lost fat and gained muscle mass. I have only been on the 4 day split for about two weeks though, my strength has gone up and I am pushing on every set but not to failure. Does the diet seem okay, my aim is to cut up and gain muscle mass but doing the two I know is difficult.


Steven's picture
Posted Tue, 08/03/2010 - 15:56

No need to train to failure. Just pushing for more reps/weight is good enough.

Your diet looks good. Combine that with the fact that you are making progress and I think you're in a good place right now.

No Profile Pic
Posted Mon, 08/02/2010 - 14:31

Thanks Steve this is a great help. I hit a plateu for a while but ive been doing youf routine with my slight tweak for about 6 weeks now and I seem to be growing again!

All ive got to do is get my diet and supplementaion right and I think ill b on my way!

No doubt Ill b back with a few more questions some time soon! Hope you dont mind?

Many thanks again,

Steven's picture
Posted Tue, 08/03/2010 - 09:03

Ask away! That's what we're here for.

No Profile Pic
Posted Tue, 08/03/2010 - 08:20

Hi steve I forgot ask you... as I train in the morning sometimes im guessing i should mix my whey with maize right? But should my afternoon nutrition still be casein mixed with maize if im not training or should it b more weight gainer?


Steven's picture
Posted Tue, 08/03/2010 - 09:10

Hi N,

Waxy maize is best used during and post-workout. I would rather see you taking casein with a banana or some other whole foods carb source.

No Profile Pic
Posted Fri, 08/06/2010 - 10:07

Thanks for that Steve!

Although you say maize is best taken during or post workout, you have it down on your example as having it an hour before training also. Is that still ok then?

Thanks N.

Steven's picture
Posted Fri, 08/06/2010 - 14:18

Hi N,

Sorry for the confusion. Waxy maize is also good one hour before a workout. It is just needed more after a workout, if that makes sense...