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.
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 Meal]()
How Much Weight Do I Want To Gain?
How 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
The 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.
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:
- 6 am - Wake up! - 5 grams of BCAAs and 5 grams of glutamine.
- 6:30 am - 1 gram fish oil, multivitamin.
- Noon - 1 gram fish oil.
- 2:30 pm - 40 grams of waxy maize (with casein protein drink).
- 3:00 pm - 30 minutes Pre-workout - 5 grams of BCAAs, 5 grams of creatine, nitric oxide supplement.
- 3:30 pm - Workout!
- 4:30 pm - Post-Workout - 5 grams of BCAAs, 5 grams of glutamine, 5 grams of creatine, 40 grams of waxy maize.
- 5:30 pm - 1 gram fish oil.
- 8:30 pm - Hit the hay! 5 grams of glutamine, ZMA.
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.
194 Comments
What if I wake up at 3:00 am to work out in the morning how should I time my supplements.
Hey Adam, take the supplements around your training whenever that may be, even if it is at 3 in the morning. The rest of the supplements take when you can.
Hi i was wondering is it ok to do the 4day split bulking suppelment plan and beta alanine aswell on top.
Hi im just starting out so got a bit to learn just wondering i work 9 hours a day 6 days a week so whats best way to work it all out as i start work at 9am and dont finnish till 6 pm would it be best to do workout befor work or after work ive work out a meal plan around my hours so just the workout i need help with
Hi Steve, I have been Bulking for 2 months i gained 6 pounds. I been folloing a 3 Day Split (3 days strength 1 day off, 3 days hyperthrophy 1 day off, 3 days endurance 1 day off and repeat). I been working oout for 3-4 yrs now (19yrs old weight 201.4lb now). My question am i gaining weight too quick my macros are 3100cal for last 6weeks only i have been increasing carbs up to 300g carbs per day (my maintanace is 3000cal). I just dont know when ever i am gaining fat if i gained weight that quick i dont this split before after a normal split (trained each muscle 1x per week,4 work outs per week) i then switched onto this one for last 2months i ahve done it before about 6months ago. Thanks hope this is not too long to read. Thanks again
sir I m 25 yrs old, height 185 cms n weight is only 61kgs.. my workout tm is in the morning 6 am.. plz suggest me what diet should I take?? its very ridiculous 4 me to be a skinny guy.. plz sir help me.. thnks..
Hei Steve,
I am a little confused about the post workout protein shake. I know a isolate whey is
good for right after workout but it has 0 carbs in it, to built muscle it just make sence
to add fast absorbing carbs into the shake, or not necessary?
Hey Steve, I see that you are recommending 3500 cals. I weigh 129lbs and am 5ft 6in.....
Is it necessary for me to consume that much??
I think ive seen elsewhere that i should consume like 2200?
Thanks!
3500 Calories is just a template. Change your WRT to your need.
I am skinny I want a proper supplement which can build my muscle pls tell me
Steve,
When bulking and attempting to make gains, how detrimental is alcohol to the process? I love my craft beers and really enjoy drink said brews frequently.
I'm 5 7, 150 and just started the 4 day Power Muscle Burn workout of yours.
Thanks!
-CK
Hi,
If I workout in the morning right when I wake up(20 mins after I wake up) , do I take both protein shake as well as casein protein before workout, followed by casein protein shake after work out?
Many thanks,
Joe
Hi Steve. 36 yrs old, hitting the gym for the first time to get bigger and remove an much un-desireable beer belly. im 6'1" and 215. chicken legs and arms. is it ok to NOT take a supplement, and be successful in gaining. I drink six star recovery an hour after my workout and then eat a decent dinner. just curious.. was thinking maybe a tough mudder in my future. oh and is it bad to walk on the treadmill for twenty minutes pre lifting?? any advice is good advice.. thanks
jay
how much whole milk and peanut butter would you need to blend with the whey protein shake at 9:15?
Hi Steve,
I have been lifting for about 1 year now. I am 6'2" and went from 145 lbs to 190 lbs, but I have excess fat around my mid section. I want to continue to gain muscle, so could you please recommend a workout program to lose fat around my mid section but gain/maintain muscle. I am struggling with my ab definition, but do not want to lose weight by burning too many calories just so my abs will show. I would still like to gain another 20 lbs and then maintain that. Any help or thoughts would be appreciated.
Thanks,
John
If you eat immediately after working out the insulin spike will halt the bodies natural production of hgh you should wait an hour after to eat or take protein. But BCAA's can be taken immediately after without the insulin spike.
sir i want some information
sir does body building food suppliments also help to increase height?
I work shift work. 2 12hr days then 2 12hr nights. Then 4 days off. I wake up at 5am for day shifts and dont get home till 8. Is it better for me to wake up at 4am and work out or wait till after work at 8pm? Also a supplement guide for shift work would be really helpful. Thanks.
If a follow the 3 Day Power Muscle Burn Workout Split but I only have time to eat three times a day, is there a chance of building muscle?
Hi Steve
I just bought AllMAX Nutrition ZMA..Can you please help me out on a diet routine for me please .Im just a starter just want to gain mass and loose some fat..Want to do my chest and abs...
Hello Steve
Been reading your posts for a month now.
Iam 36 and weigh 73 kgs. and 5.9 tall. iam an eggetarian.
I take 2 scoops INNER ARMOUR MUSCLETECH protein in the morning with milk.
I train at home for about 30 mins 4 days a week.
Could you give me a simple workout and diet plan that i can follow at home.
iam more focussed on gaining muscle mass in my legs, thighs and calves.
thanks in advance
venkat
And with your experience how much cardio should be done while bulking?
Hey man great page. I recently just competed in my 1st bodybuilding show, light heavy weight and quailed for nationals. I'm going into a bulk. What would you say is the ideal time frame for a bulk?
Hi Steve,
How am I gonna use the weight chart? I'm 6'3'' and 186 pounds. So I'm large frame according to your table. What does this mean for me? Should I change something in your diet?
hi steve,
i recently lost mass something i didnt want to happen so im working on putting about 15-20lbs of solid muscle on,i currently weigh 160..one of the reasons i lost the mass was because my job,i begn work at 6 and im off at 230pm,i know i gta eat more but my job gets in the way for me to have 6 meals a day,i take a casien shake before bed and once i wake up,and a elite mass gainer at my lunch around 10am and then after my workout which is around 5,im looking into supplementing a nitric oxide as well as a testosterone booster(not steriods lol) as well as creatine and a multivitamin,my question to you is since my job im constintely on the move lifting boxes left and right,are eating protein bars and things of that nature good to consume for the xtra calories?thank you for your time
tony
I am about 5'5 135. I am trying to up my muscle mass. I am currently deployed and the dining facilities run on schedules so I find myself having to eat before I workout. Will that effect me in trying to gain?
Also I currently take a multivitamin, gold standard casien protein and createin. Is there anything I should add in order to bulk up?
Hey, Steve i have a question I'm trying the 3 day split training. I want to build muscle and trying to loose fat from my mid-section. can i loose my belly fat with this training and how can i do it where if i consume more calories will i gain more fat on my mid-section. Thanks
Hi Steve,
My name is Jim, I am 37 years of age and live in the United Kingdom. Been training since July 2012 after 10 years of losing myself and feeling crap. I have lost a lot of fat but now I am struggling to get bigger and still losing more belly fat. I know it’s an unrealistic ideal to pursuit getting the body I had when I was 21 given my current age, but I know I can achieve a good 6 pack and become ripped. I am struggling and feel like I am getting a bit lost. Recently I signed up to some bodybuilding forms but I am getting slacked off instead of getting positive feedback.
I will show you what I do on a daily basis (next to my non-active sitting down office job) and would appreciate some good feedback I can use.
Diet:
6:30am – Oatmeal/Porridge – I go for 25 grams of oats and 25 grams of oatbran. Warmed up in a pan with 200ml of semi skimmed milk and 200ml of water. Also I have a 25 grams Whey Protein Powder shake with 200ml semi skimmed milk and 100ml of water.
9:00am – 1 Green Apple
10:30am – 2 Chicken Breasts with a cup of small peas and 1 x wholemeal pitta bread toasted
12:30pm - Cup of water with 5 grams of Creapure Monohydrate, 2 grams of Beta Alanine, 5 grams of Taurine
1:00pm - 2 Chicken Breasts with a cup of small peas and 1 x wholemeal pitta bread toasted
3:45pm – Cup of water with 2 grams of Beta Alanine and 5 grams of Taurine
4:00pm – 120 minutes of training.
6:00pm – Post-workout shake with 35 grams of Whey Protein powder. And 100 grams of Critical Mass weight gainer (check Google out for this).
8:00pm - Oatmeal/Porridge – I go for 25 grams of oats and 25 grams of oatbran. Warmed up in a pan with 200ml of semi skimmed milk and 200ml of water. 25 grams Whey Protein Powder shake with 200ml semi skimmed milk and 100ml of water.
9:30pm – Sleep time until 5:30am.
I eat the same on non-training days, but instead of the post work out shake, my girlfriend cooks a healthy home cooked meal. Too varied to post here as it’s a surprise every day. But it’s healthy and aprx 700 calories per meal, low fat, moderate carbs and about 20g of protein I reckon.
Workout:
I am doing the 3 day strength>muscle>burn exercise where I target 2 muscle groups and do 4 to 5 exercises for each muscle group with 2 minute intervals between each exercise and 45 seconds between sets.
Monday – 4:00pm to 6:00pm – Legs and Shoulders.
Tuesday – 4:00pm to 6:00pm – Chest and Triceps.
Wednesday – 6:30am to 7:30am – Swimming
Thursday - 6:30am to 7:30am – Swimming. 4:00pm to 6:00pm – Back and Biceps.
Friday - 6:15am to 7:45am – Abs and Core. I try to fit in 30 minutes of swimming.
Weekends I rest. No training, just eating and chilling out. No cardio either.
Would love some good feedback. Getting a bit lost. I want to get bigger. I know fat loss will come slowly when I get bigger. And cardio (except swimming) is something I do not do as I find it very boring...
I am 5'10" tall and weight 193lbs. I am currently trying to gain more muscle. I work at from 5:30pm to 2:30am. I need to know what you would recommend a modified sample bulking eating plan for me. I need to changes the times you have listed on this page, what do you suggest.
I'm 24 5'11 at 280 pounds with 30% fat an wanna start a dieting plan but don't know what to take were to start I would like to get to 260 any suggestions
Hey, you point out taking a Whey protein shake in the morning along with 5 g of BCAA and 5 g of glutamine. What if Whey includes already 5g of BCAA and glutamine. Should we take an additional 5g of each or is that enough in the Whey itself?
hi i have been using this routine now for 6 months and think its great how much fat do u reckon i should have aday with this routine i currently have 120 grams of fat and 3000kals?? and do recommend using a gh booster would this be a good idea??
hi Steve ,
I m about 173cms tall and 80kgs weight , M doing cardio about 35mins. and weight workout about 2 n half hours. which supplement should i take for lean and muscular body ? and of which brand ?
Hey Steve,
How many grams of Whey and Casein should we take in the morning, before lunch, pre-workout and before going to bed??
Thanks
G,
Hi Steve,
Im using your program and on 2 of the off days Im doing boxing, so its a lot of cardio. Should I also take the whey protein and the casein on these 2 cardio days??
Thanks a lot!
G.
Hi Steve - would you follow the same eating plan on your days off? I'm currently doing one of your full body routines and I Love it! Can't see me myself ever going back to a split routine, but as they say, never say never! :)
Thanks for all the great articles.
You can follow the same plan on your off days.
I have to say i love you plan. Only question i have is that you suggest zma and cassein protein. The calicum will prevent the zma from absorbing, so its usually one or the other. What to do?
Hi Steve,
i work at night till morning 6.. i hit gym once am back from work that early morning .. then later i have amino mass and then sleep . would it be better to workout evening or work out once am back from work..
coz i feel exhausted morning.. i cant go with heavy weights early morning.. what would u suggest !!
Hi steve
I'm 5'8 175 my body fat % is prety high so what i want to know is will this diet plan get me too big? and would you recomend i cut weight first then do this plan?
Hi Steve. I have few question Please. I am taking 1 hour before the workout, 5gr. of Glutamine, Pre workout - 1 scoop (24gr) of Whey Protein Gold Standard 100% + 5gr of Creatine Mohidrate, and 5gr of BCAA's, all mixed with water. Post Workout - 1 scoop of Whey Protein Gold Standard 100% + 5gr of BCAA's and 5gr of Glutamine. Is that ok?
Thanks a lt for your Help in advance. Giovanni
Steve,
Thanks for the advice. I've been using your 5 day power muscle burn routine for two months now and I'm starting to see some good results. But I can see I was horribly under-eating. Hopefully after reading this I'll be able to adjust me diet to better facilitate growth. Thanks again!
Hi Steve,
what supplement stack do you recommend to gain muscle mass quickly?
Cheers
You need to EAT EAT EAt. Supplements wont come to effect if you don't eat
Hi Steve. It is better to take Protein Powder with water or with milk?
Many Thanks!
Giovanni
Hi,
Im a bit confused by the info.
I moved into an office job 18 months ago and gained around 15kg over 12 months.
I then started a weight loss program(lost 10kg in 10 weeks, 13kg total in 24 weeks).
i now weight 71kg (175cm tall).
When starting weight loss,
i used a BMR (basual metobolic rate)caculator to calculate my daily energy burn (doing nothing @ 1636 C)
I then used the harris benedict eq to apply an activity factor (got 2537 C to maitain). The 2537 C is taking energy intake and exercise into account.
so according to your info if i wanted to gain muscle would i need to consume more than 2537 C. with the recommendation of 3500c i would gain 2kg per week according to my calculations which were very accurate during my weight loss journey (given that 0.45 Kilograms of body weight is roughly equivalent to 1590 calories).
does the 3500c mean eat this per day and then perform weights to reduce this to an acceptable level (say burn 1000c per day)or is this consume 3500c after energy expendature. i use a heart rate monitor for every session and burn around 500c per hour of weights (using 30kg).
i only ask because what little muscle i did have was lost during my weight loss.
i want to pack on some muscle to be approx 75kg (so put on around 4kg of muscle).
i dont want to eat way too much and undo all my hard work loosing my belly.
my weight befor lifting weights was 69.5kg.
ive been doing weights for 5 weeks (1 hr per day every second day) and have got to 71kg. my waist measurements have remianed the same and arms have gone up etc.
using calipers my ratio has remained the same.
im eating around 2500c per day and burning around 300c on average per day (so avearge of 2200c per day).
am i on the right track or should i increase my daily consumption?
i think its very general to suggest 3500c as this will very greatly from person to person, i would struggle to eat another 1000c per day....
if anyone would like th ecalc details just holla.
Hi Steve,
Firstly, this looks like a great program and I will be trying it out next week however I have a dilemma.
I recently got back into football (soccer) but since I'm going on holiday in February I want to gain some muscle. My schedule for next week will look like this:
Mon Off
Tue Legs
Wed Chest & Biceps
Thu FOOTBALL
Fri Back abs calves
Sat Shoulders
Sun MATCH
First question is: is this too much exercise: I'm 6 foot 1 and I weigh 81kg 19% fat
Goal - 85kg 8-12% fat
hello steve tnx for this amazing plan and power muscle burn workout.
i have gained 3kg during 2weeks whit supercreatine and protein and ofcourse ur perfect workout. what should i do on off days????nothing?
Hello Steve,
I want to know of a good plan for me to start to get bigger in muscle mass. I'm already at 270 and I want to covert my body into a bodybuilder type style. What do u recommend for ppl who are overwieght(obese) and want to transform thier body to a more bigger complex muscular style type. Also I'm a shift worker so what time would be best to start a workout.Thx Benny
i wake up and 4:30am can a time change be made
for this workout