Get Big

The key to success of any serious bulking program is a high-calorie diet, comprising of a high fat, protein and carb intakes. Importantly though, while size is the objective, having the right mix of good quality food will be vital to help gain muscle size but avoid fat gain. This is discussed in the book's nutrition section.

Like our other programs, we have also ditched meal plans! We know that they are near impossible to stick to so, have instead, designed overall nutritional targets. To reach these goals the plan recommends 7 medium-large sized meals throughout the day, each accompanied by a suggested mealtime. Each meal also recommends a ‘meal composition’, being the nutrition types that the meal should consist of. For this program, we recommend an increase in daily calorie intake comprising of approximately 225g protein, 180g (max) complex carbs and 60g (max) good fat.

In addition to nutritional advice, we also provide you with exclusive offers from our trusted nutrition partners: My Protein and Cute. The supplements we have recommended for this plan include Creatine and BCAAs. As with all our programs though, our supplement recommendations are suggestions that should not substitute a balanced diet.