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Here’s my 4500 calorie full day of eating on a lean bulk. For skinny guys looking to gain weight and build muscle without much excess fat. I show you healthy meal prep on a bulking diet and explain calorie counting and bulking meal prep in a full day of eating bulk. Bulking food that is tasty, simple and easy to make. My cheap lean bulk diet can be made into a 4000 calorie diet or a 3500 calorie diet with budget bulking.
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Now most of you will know me for one thing B and the iconic Beach clip of course by 35 kilo Bulan transformation alone has gained over 200 million views online in the past 2 years and I always get asked what is the most important factor for gaining weight it’s a diet 100% however
I was always told I had to eat dry chicken and rice Force fied 7 meals a day and spent hours was cooking and preparing meals in the kitchen but that has all changed now I’m eating almost double the amount of calories I started with spending less than an hour cooking
Eating genuinely tasty meals and never feel super bloated either so in this video I’m going to take you through my full day of eating on a 4,500 calorie diet however I’ll also show you how to make this into a 4,000 or 3,500 calorie diet too yes people so
To Kickstart the full day of eating we got to get the food of course and if you’ve been watching my channel for like a while now you know I always go to AI so yeah we’re going to be heading there as it’s relatively cheap and pretty
Healthy too to be honest so it’s ideal if you’re like a student or a worker and even though we’re going to be eating like 4,500 calories we’re still going to make sure that it’s relatively healthy and at a good price too so yeah without further Ado let’s get into it Oh Now one small thing to note I only came back home for the weekend so I didn’t buy a 4 week’s worth at shopping but let me run you through it so here’s all the products you need for the weekly shop and as well here’s the items that you
Might need to get every two to four weeks or So cool so let’s get into the first meal of the day now I had some of my proteins peanut butter at home but if you’re getting it from Audi it’s only an extra one pound first you want to pour 300 G of yogurt to a bowl then 70 G of peanut butter and
Mix it all in it sounds a little bit overboard but trust me on this one then sprinkle on 45 G of granola and 75 G for the berries too and then a drizzle of runny honey over the top so guys this is the first meal of
The day and as you can see we’ve also got some vitamin D tablets here too and just some water there obviously I’m from the UK so vitamin D is essential there’s never like any sunlight really so yeah just going to go ahead and get our vitamin D and in terms of the meal we’ve gone for the yogurt bow and this is one of my favorite breakfasts as it’s got 1,100 calories 40 g of protein literally it’s like four or five ingredients just chop it out put it together so simple to make
You can literally just make it the night before put it in the fridge and then it’s it so it such a tasty MEK I then got into some coaching work while the food was digesting and just a quick one for me if you do want one toone help
Building an esthetic physique with meals that you enjoy check out the first link below to apply for my one to1 online Coaching anyways coming into the second meal of the day the pre-workout meal this consists of 100 G chocolate chip cereal 200 mL full fat milk a handful of blueberries and then one chopped Banana also add a touch of cinnamon for extra Taste so yeah with this meal it’ be the pre-workout meal as you’ve got a lot of fast releasing carbs from you know the bananas and everything else and super tasty again a another quick to make meal so you’re just going to have this and then just head to the gym and smash out
Like a chest and arm day so yeah Super G for That He So that was a sick workout but now let’s get into the post-workout Meal start by pouring some olive oil into a pan and then chop up 200 G of chicken into small pieces for the seasoning I like to go for garlic granules paprika curry powder soy sauce
And honey and then mix it all in together as one until the chicken is cooked properly you can put that to one side in a bowl and then we can get onto the eggs so crack open three eggs and scramble them once they’re all cooked you can add
In the Mexican rice packet and then the chicken too if you if you want to make it a little bit more Saucy you can add a dash of soy sauce and honey again finally pour in 50 g of peas and that’s all done yes boys so we got the chicken and
Egg fried rice and you guys are going to have to get me on Master Chef soon because this is genuinely like unbelievable not to toot my own trumpet too much but yeah it’s so nice it’s so tasty and it’s way better than just having your standard dry chicken and
Rice it’s got so much flavor good amount of protein good amount of calories and perfect after I’ve just you know smashed out the gym for an hour hour and a half so yeah later on in the day I’d make a high calorie bulen shake for this add 50 g
Oats and 50 g Brazil nuts to the cup and blend it on its own first to get that super smooth consistency now you can go ahead and get your discounted protein powder from my protein and you must have used code beckles to save yourself money I’m actually using the chocolate flavor
Here what you want to do next is break up 30 G of dark chocolate and place it in the blender with 300 mL of full fat milk 200 mL of water for better consistency and then blend that bad boy up and I tend to sip on it during the
Evening rather than trying to chug so many calories at once I just sip on it throughout the Evening now we’re coming on to the final meal of the day so let’s get it another simp simple yet super tasty meal coming in at 929 calories for 47 G Protein Oh A so that concludes the full day of eating which comes to 4,572 calories and 225 g of protein per day as promised here’s how to make it into 4,000 calories so just remove the cereal bowl and you’ll get 3,946 calories with 210 g of protein and for the 3,500 calorie version instead
Just remove the yogurt bowl and you’ll get 3,500 34 calories of 187 g of protein thank you for watching and if you did find this at all helpful drop a like drop a subscription and I’ll catch you next time