BULK PROGRAM

Bulking tips
- cook with oils and butters! Adds additional easy calories!
- snack on nuts throughout day, also easy cals
- Peanut butter! Also high in cals
- Whole milk! Full of protein and calories! If you’re struggling to get some meals/ calories in,
chug some milk and even take a couple shots of olive oil for those calories. Again, do what u
gotta do. But definitely make an effort to get all your proteins in
- Protein bars and protein shakes! When I bulk I’m takin in like 3 protein shakes a day baby
- Pasta! Super high in cal (replace rice or potatoes with it if you want!)
- Snack on granola and add it to your yogurts and smoothies and oats it’s high in cal
- Dark chocolate for sweet cravings or before bed
- Avocados/ quac! Add it to whatever, taste good an high in cal
- Hit cardio after every workout!!! People will tell you “omg y would you do cardio on a bulk
you’re so stupid”…..stfu. Cardio will increase your appetite so if you struggle with working up an
appetite, hit 30 mins of cardio. Just play games or watch Netflix or tiktok while u do it, it will go
by in the blink of an eye and then after you will be hungry/ hungrier at least.. I recommend stair
master, best form of cardio you can do when it comes to holding onto muscle and not utilizing
muscle as fuel.
- This sounds dumb but if you really really are struggling to get hungry, eat a candy bar or
something of that nature caz the sugar will trigger you to want more and more and you will crave
that satisfying feeling so put that towards eating your meals (don’t eat more candy obviously
haha)
- Don’t skip breakfast (not only is that what kickstarts your day but it kickstarts your appetite so
the earlier u eat breakfast and start your day the better)
- Get AT LEAST 8 hours of sleep (Ik it’s hard bro but it’s so crucial, you don’t build muscle in the
gym, you build muscle in your sleep……as I’m literally typing this at 4:20am..)

MORE TIPS/ ADVICE

- if u don’t have protein powder (recommended u get some) u can replace scoop of protein with
canned tuna or 3oz of meat or protein bar, etc just make up for protein an cals
- aim to hit a gallon of water a day (crucial)
- Grab a food scale if u don’t have one already. Will change your life an make everything easier
caz u will know exactly how much of everything ur consuming. Like 20$ at Walmart or Amazon.
Possibly cheaper
- Use a crockpot if u have one! Throw like 5 pounds of meat in dat bad boy an have all your
meat cook it self for the week, again throw a jar of salsa in it, makes it fire. Especially chicken.
- I recommend getting the brand OIKOS triple zero non fat Greek yogurt, super low in calorie
and very high in protein. I get vanilla caz it’s literally good in anything, oatmeal, smoothies, etc
- Cook with salsas! It’s low cal and it’s full of tasteful ingredients that make rices, meats,
potatoes, etc, taste fire
- Season your foods good! You want your food to taste good so it’s enjoyable!
- I recommend prepping all the meals ahead of time. At least the meats and rices, pastas, etc
caz it’s easy. Same with Potatoes. so u can just grab and go (meal prep containers r so cheap)
- Don’t b afraid to experiment with how u cook ur food! Again, make it taste good! For example,
air fry or bake ur potatoes and drench em in cooking oils like olive, avocado, etc. another
example, cook your rice and meats with onions and peppers an tomato paste, etc, and season it
well! Makes it 100x better and u can apply that to all the meals u cook!
- 100% cocoa is fire in oats an smoothies an other things of that nature as well if you use a
sweetener with it
- Diet or even regular sodas for sweet cravings! Same with zero cal Gatorades, sparkling
waters, crystal light, etc
- These meals are made for you to add toppings of your choice so cook up/ sauté some veggies
with them to add more flavor! (Onions, peppers, tomatoes, garlic, chilies, cabbage, mushrooms,
lettuce, carrots, peas, etc! Have fun with it)
- Weigh yourself once a week, NOT EVERY DAY!
- Take weekly progress pics! (Once u start to notice results u will b happy u did)
- The meals are scheduled to to be eatin in the order I made them but it’s really not a big deal if
you switch up the order bro, I get it, it can get boring/ tiring sometimes an at the end of the day
your cals and macros will be the same so do whatever you gotta do to make it happen bro.
- I promise if you stay 100% consistent bro, you will see major results. Don’t be discouraged if
you aren’t seeing changes in the first couple weeks, the results will come you just have to trust
the process and let your body adapt to these new eating habits. I believe in you bro. Believe in
yourself and don’t let yourself down. This is for you and only you. Prove it to yourself and make
yourself proud. I’m looking forward to seeing your progress bro. Much love, Cole.

WEEK 1

2500

Monday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 2tbs peanut butter

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana

Meal 3- 1.5 cups rice, 4oz black beans or beans of choice, 6oz lean meat, make it taste good
bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 2tbs peanut butter, 15g honey, scoop of protein in water

Tuesday
Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 2tbs peanut butter

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana

Meal 3- 1.5 cups rice, 4oz black beans or beans of choice, 6oz lean meat, make it taste good
bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 2tbs peanut butter, 15g honey, scoop of protein in water

Wednesday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 2tbs peanut butter

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana

Meal 3- 1.5 cups rice, 4oz black beans or beans of choice, 6oz lean meat, make it taste good
bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 2tbs peanut butter, 15g honey, scoop of protein in water

Thursday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 2tbs peanut butter

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana

Meal 3- 1.5 cups rice, 4oz black beans or beans of choice, 6oz lean meat, make it taste good
bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 2tbs peanut butter, 15g honey, scoop of protein in water

Friday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 2tbs peanut butter

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana

Meal 3- 1.5 cups rice, 4oz black beans or beans of choice, 6oz lean meat, make it taste good
bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 2tbs peanut butter, 15g honey, scoop of protein in water

Saturday
Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 2tbs peanut butter

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana

Meal 3- 1.5 cups rice, 4oz black beans or beans of choice, 6oz lean meat, make it taste good
bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 2tbs peanut butter, 15g honey, scoop of protein in water

Sunday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 2tbs peanut butter

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana

Meal 3- 1.5 cups rice, 4oz black beans or beans of choice, 6oz lean meat, make it taste good
bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 2tbs peanut butter, 15g honey, scoop of protein in water

WEEK 2

2900

Monday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 2tbs peanut butter

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana, half cup of whole almonds

Meal 3- 1.5 cups rice, 4oz black beans or beans of choice, 6oz lean meat, make it taste good
bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 2tbs peanut butter, 15g honey, scoop of protein in water

Tuesday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 2tbs peanut butter

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana, half cup of whole almonds

Meal 3- 1.5 cups rice, 4oz black beans or beans of choice, 6oz lean meat, make it taste good
bro! Make it enjoyable, it makes it a walk in the park!
Meal 4- 2 slice of bread, banana, 2tbs peanut butter, 15g honey, scoop of protein in water

Wednesday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 2tbs peanut butter

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana, half cup of whole almonds

Meal 3- 1.5 cups rice, 4oz black beans or beans of choice, 6oz lean meat, make it taste good
bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 2tbs peanut butter, 15g honey, scoop of protein in water

Thursday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 2tbs peanut butter

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana, half cup of whole almonds

Meal 3- 1.5 cups rice, 4oz black beans or beans of choice, 6oz lean meat, make it taste good
bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 2tbs peanut butter, 15g honey, scoop of protein in water

Friday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 2tbs peanut butter

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana, half cup of whole almonds

Meal 3- 1.5 cups rice, 4oz black beans or beans of choice, 6oz lean meat, make it taste good
bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 2tbs peanut butter, 15g honey, scoop of protein in water

Saturday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 2tbs peanut butter

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana, half cup of whole almonds

Meal 3- 1.5 cups rice, 4oz black beans or beans of choice, 6oz lean meat, make it taste good
bro! Make it enjoyable, it makes it a walk in the park!
Meal 4- 2 slice of bread, banana, 2tbs peanut butter, 15g honey, scoop of protein in water

Sunday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 2tbs peanut butter

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana, half cup of whole almonds

Meal 3- 1.5 cups rice, 4oz black beans or beans of choice, 6oz lean meat, make it taste good
bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 2tbs peanut butter, 15g honey, scoop of protein in water

WEEK 3

3300

Monday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 2tbs peanut butter, medium to
large avocado

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana, half cup of whole almonds

Meal 3- 1.5 cups rice, 6oz black beans or beans of choice, 6oz lean meat, 3tbs olive oil, make it
taste good bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 2tbs peanut butter, 15g honey, scoop of protein in water

Tuesday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 2tbs peanut butter, medium to
large avocado

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana, half cup of whole almonds

Meal 3- 1.5 cups rice, 6oz black beans or beans of choice, 6oz lean meat, 3tbs olive oil, make it
taste good bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 2tbs peanut butter, 15g honey, scoop of protein in water

Wednesday
Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 2tbs peanut butter, medium to
large avocado

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana, half cup of whole almonds

Meal 3- 1.5 cups rice, 6oz black beans or beans of choice, 6oz lean meat, 3tbs olive oil, make it
taste good bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 2tbs peanut butter, 15g honey, scoop of protein in water

Thursday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 2tbs peanut butter, medium to
large avocado

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana, half cup of whole almonds

Meal 3- 1.5 cups rice, 6oz black beans or beans of choice, 6oz lean meat, 3tbs olive oil, make it
taste good bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 2tbs peanut butter, 15g honey, scoop of protein in water

Friday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 2tbs peanut butter, medium to
large avocado

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana, half cup of whole almonds

Meal 3- 1.5 cups rice, 6oz black beans or beans of choice, 6oz lean meat, 3tbs olive oil, make it
taste good bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 2tbs peanut butter, 15g honey, scoop of protein in water

Saturday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 2tbs peanut butter, medium to
large avocado

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana, half cup of whole almonds

Meal 3- 1.5 cups rice, 6oz black beans or beans of choice, 6oz lean meat, 3tbs olive oil, make it
taste good bro! Make it enjoyable, it makes it a walk in the park!
Meal 4- 2 slice of bread, banana, 2tbs peanut butter, 15g honey, scoop of protein in water

Sunday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 2tbs peanut butter, medium to
large avocado

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana, half cup of whole almonds

Meal 3- 1.5 cups rice, 6oz black beans or beans of choice, 6oz lean meat, 3tbs olive oil, make it
taste good bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 2tbs peanut butter, 15g honey, scoop of protein in water

WEEK 4

4000

Monday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 3tbs peanut butter, medium to
large avocado

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana, 1 cup of whole almonds

Meal 3- 1.5 cups rice, 6oz black beans or beans of choice, 6oz lean meat, 3tbs olive oil, make it
taste good bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 4tbs peanut butter, 15g honey, scoop of protein in water

Tuesday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 3tbs peanut butter, medium to
large avocado

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana, 1 cup of whole almonds

Meal 3- 1.5 cups rice, 6oz black beans or beans of choice, 6oz lean meat, 3tbs olive oil, make it
taste good bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 4tbs peanut butter, 15g honey, scoop of protein in water

Wednesday
Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 3tbs peanut butter, medium to
large avocado

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana, 1 cup of whole almonds

Meal 3- 1.5 cups rice, 6oz black beans or beans of choice, 6oz lean meat, 3tbs olive oil, make it
taste good bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 4tbs peanut butter, 15g honey, scoop of protein in water

Thursday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 3tbs peanut butter, medium to
large avocado

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana, 1 cup of whole almonds

Meal 3- 1.5 cups rice, 6oz black beans or beans of choice, 6oz lean meat, 3tbs olive oil, make it
taste good bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 4tbs peanut butter, 15g honey, scoop of protein in water

Friday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 3tbs peanut butter, medium to
large avocado

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana, 1 cup of whole almonds

Meal 3- 1.5 cups rice, 6oz black beans or beans of choice, 6oz lean meat, 3tbs olive oil, make it
taste good bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 4tbs peanut butter, 15g honey, scoop of protein in water

Saturday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 3tbs peanut butter, medium to
large avocado

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana, 1 cup of whole almonds

Meal 3- 1.5 cups rice, 6oz black beans or beans of choice, 6oz lean meat, 3tbs olive oil, make it
taste good bro! Make it enjoyable, it makes it a walk in the park!
Meal 4- 2 slice of bread, banana, 4tbs peanut butter, 15g honey, scoop of protein in water

Sunday

Meal 1- 4 eggs, 60g oats, scoop of protein, 3 slice turkey bacon, 3tbs peanut butter, medium to
large avocado

Meal 2- 1 cups rice (cooked), 5oz lean meat, 1 banana, 1 cup of whole almonds

Meal 3- 1.5 cups rice, 6oz black beans or beans of choice, 6oz lean meat, 3tbs olive oil, make it
taste good bro! Make it enjoyable, it makes it a walk in the park!

Meal 4- 2 slice of bread, banana, 4tbs peanut butter, 15g honey, scoop of protein in water

I highly recommend you continue to eat week 4’s meal plan until you are at your desired weight.
If you continue, and dedicate yourself 100% I can assure you that you will be putting on good
weight in no time.